WOD: Tuesday, September 23, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds (5 min)

  • 30 Hollow Rocks
  • 30 Supermans
  • 30 Hollow Rocks
  • 30 Supermans

(D) Find a 3RM Weighted Pull-Up in 5 sets or less (10 min)

  • Sub: 5 sets of max negative pull-ups

(E) Declare a Pull-Up and/or Muscle-Up Goal for end of 2014

(F) Find a 3RM Bench Press (15 minutes)

(G) Declare a Bench Press Goal for end of 2014

(H) Bench Press Back Off Sets (15 minutes)

4 Max Rep Sets @ 60-65% of 3RM
Each Set Followed by
Max Chin Ups
Max Chin Over Bar, Pull-Up Hold

WOD: Monday, September 22, 2014

No Preview This Week. Every day is important, Monday-Saturday, so make it when you can.

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) GymNasty Holds and Skills; Holds 50s On, 10s Off

  • Hollow Body
  • Superman
  • Front Support (lean shoulders as far forward as possible)
  • 10x Wrist Push Ups
  • 8x Scorpion Kicks
  • 4x Front Support to Wall Climb and Back to Front Support

(D) Back Squats: Find a 5RM

(E) Determine a 1RM Goal for end of 2014

(F) Back Squat Back Off Sets

  • 2x5@ 90%

Then

  • 5@ 85%, 80%, 80%, 75%

Each of these sets (85-75%) followed by

  • 10 Sumo Deadlifts for speed at 60-65% of 5RM Back Squat
  • 30 Russian Swings
  • 10 Lateral Burpee Jump Overs for speed

Tim. Back Squat. Photo by Rafael Vega

ON RAMP Sunday: September 21, 2014

Class @ 10:15 a.m & 11:15 a.m.

(A) Soft Tissue Work (5 min)

  • Upper Back
  • Lats
  • Chest
  • IT Band
  • Quats
  • Glutes

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds (5 min)

  • Hollow Body
  • Superman
  • Front Support

(D) Skill: Handstands (5 min)

  • 10x Scorpion Kicks
  • 5x Wall Climbers

(E) Barbell Movements (15 min)

  • Deadlifts
  • Sumo Deadlifts
  • Power Clean
  • Press
  • Push Press
  • Back Squat
  • Front Squat
  • Overhead Squat
  • Thrusters

(F) Skill: Wall Balls (5 min)

  • 40 Wall Balls for Time

(G) Skill: Burpees (5 min)

  • 4 Rounds, 20s On, 10s Off: Max Burpees

(H) Skill: Row (10 min)

  • 4-10x 125m Row Sprints

Anne. Burpees. Photo by Rafael Vega

WOD: Saturday, September 20, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds 90s ON, 30s OFF (5 min)

  • Hollow Body
  • Superman Hold

(D) Handstands (7 min)

  • 15x Scorpion Kicks
  • 30s Front Support Hold
  • 10x Wall Climber, starting/ending @ front support

(E) Skill Review: Russian Kettlebell Swing (3 min)

(F) Skills: (15 min)

  • One Arm Russian KB Swing
  • American Swing
  • KB Snatch
  • KB Thruster
  • KB Overhead Squat

(G) 400m Jog/500m Easy Row (5 min)

(H) For Time:

3 Rounds

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

 

Keith. 11.4 Casualties. Photo by Rafael Vega