WOD: Wednesday, October 1, 2014

(A) Soft Tissue Work (4 min)

(B) GymNASTY Mobility (8 min)

(C) Snatch Drills (5 min)

(D) Snatch (18 min)

  • 2 @ 50% of 1RM
  • 2 @ 60%
  • 5x2 @ 70%

(E) Barbell Lunges (15 min)

  • 6x20, heavy
  • Do 10 with left/right leg and then the following 10 with opposite leg
  • Odd rounds are forward stepping
  • Even rounds are back stepping

(F) For Time

100 Lateral Burpee Jump Overs

(G) Time Permitting/After class: GymNASTY Holds, alternate between the two movements as little as possible (5 min)

  • 80 Hollow Body Rocks
  • 80 Superman Rocks

WOD: Tuesday, September 30, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds 60 ON, 15 OFF (5 min)

  • Hollow Body
  • Superman
  • Front Support
  • L-Tuck

(D) Handstand Practice (10 min)

  • 10x Scorpion Kicks (2 min)
  • Handstand Practice (3 min)
  • Max Handstand Push Ups/Negative Handstand Push Ups (2 min)
  • Max Front Support to Wall Climbers (3 min)

(E) Ring Rows and Push Ups, 20s ON, 10s OFF (8 min)

3 Rounds (6 min) of

  1. Max Ring Rows
  2. Max Raised Leg Push-Ups
  3. Max Ring Rows
  4. Max Raised Leg Diamond Push Ups

(F) Conditioning 1: 8 Min AMRAP of

  • 20 Russian Swings 1.5/1.0
  • 10 American Swings
  • Run 200m

(G) Conditioning 2: For Time

15-12-9

  • Unbroken Wall Balls
  • GI Janes (Sub: Burpee-Sumo-Deadlift-High-Pull)

HOW TO PRACTICE:



WOD: Monday, September 29, 2014

No Preview this week. Come ready. Come as often as you can.

This coming Saturday we switch to two 90-minute classes: 9 a.m. and 10:30 a.m.

(A) Soft Tissue Work (4 min)

(B) GymNASTY Mobility (8 min)

(C) GymNASTY Holds, 20s ON, 10s OFF (5 min)

5 Rounds of

  • Hollow Body
  • Superman

(D) Find a 5 RM Sumo Deadlift (20 min)

(E) Declare a 1RM Sumo or Conventional Deadlift for end of 2014

(F) Sumo Deadlift Back Off Sets

  • 1x5 @ 90%

Then

  • 5 @ 80%
  • 5 @ 70%
  • 2x10 @ 50%

Each Set @ 80% or < followed by

  • 15 Goblet Squats
  • 15 Russian Kettlebell Swings
  • 20 Suitcase Step Ups (10 per leg)
  • 30 Double Unders

Last two sets followed by

  • 30 Stiff Legged Deficit Kettlebell Deadlifts, Standing on blocks, holding KB with thick band

ON RAMP SUNDAY: September 28, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) Bodyweight Movements (10 min)

  • Sit Ups
  • Russian Sit Ups
  • Hollow Body Hold and Rocks
  • Superman Hold and Rocks
  • Handstands and Wall Climbers
  • Negative Pull Ups and Chin Ups

(D) Russian Kettlebell Swings (5 min)

  • Two Hands, One Kettlebell
  • One Hand, One Kettlebell

(E) Barbell Movements (10 min)

  • Deadlift
  • Sumo Deadlift
  • Power Clean
  • Front Squat
  • Back Squat

(F) Goblet Squats and Lateral Burpees

For Time
21-15-9 of

  • Goblet Squats
  • Lateral Burpee Jumps over Parallette

WOD: Saturday, September 27, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) Grab a kettlebell 2.0/1.5/1.0 pood, bumper plate 35/25/15 (3 min)

(D) 40s ON, 20s OFF of

  1. Hollow Body Hold
  2. Superman Hold
  3. Front Support
  4. Hand Stand
  5. Max Butterfly Sit Ups
  6. Max Burpees
  7. Max Air Squats
  8. Max Russian KB Swings
  9. Hollow Body Hold
  10. Front Support
  11. Side Plank Left
  12. Side Plank Right
  13. Max Russian Plate Sit Ups
  14. Max Plate Burpees
  15. Max Goblet Squats
  16. Max Russian KB Swings
  17. Hollow Body Hold
  18. Superman Hold
  19. Forearm Plank
  20. Hand Stand
  21. Max Hollow Rocks
  22. Max Push Ups
  23. Max KB Sumo Deadlift High Pulls
  24. Max Russian Swings

(E) 5-10 125 Row Sprints