WOD: Saturday, November 1, 2014

Sober up from your Halloween shenanigans with a 50 minute Game of Pain.

(A) Soft Tissue Work (10 min)

(B) GymNASTY mobility

(C) GymNASTY holds, 25s On, 15s Off

  • (Air) Squat Hold
  • Hollow Body
  • Superman
  • Forearm Plank Hold
  • Hand Plank Hold
  • Side Plank Left
  • Side Plank Right

Then

  • 15 Hollow Rocks
  • 15 Superman Rocks

(D) Game of Pain Movement Review and Practice (5 of each movement)

  • Air Squats
  • Jumping Squats
  • Goblet Squats
  • Push Up
  • Burpees
  • Push Up Burpee
  • Russian KB Swing
  • One-Arm Russian Swings (Left only, then Right only)
  • American KB Swing
  • KB Thruster (single arm)
  • KB Sumo Deadlift High Pull
  • Russian Plate Sit Ups
  • Plate Overhead Lunges
  • Plate Overhead Lunge Hold

(E) Game of Pain 2.0 (50 minutes)

  1. 45s Unbroken Deep Squat Hold
  2. 22 Air Squats
  3. 45s Unbroken Deep Squat Hold
  4. 22 Jumping Squats
  5. 15 Goblet Squats 1.5/1.0
  6. 45s Unbroken Hollow Body Hold
  7. 20 Russian KB Swings 1.5/1.0
  8. 45s Superman Hold
  9. 20 American KB Swings 1.5/1.0
  10. 40s Unbroken Plank Hold (Forearms)
  11. 15 Burpees
  12. 15 Push Ups
  13. 40s Unbroken Plank Hold (Hands)
  14. 14 KB Thrusters, Left Arm 1.5/1.0
  15. 20 KB Sumo Deadlift High Pull 1.5/1.0
  16. 14 KB Thrusters , Right Arm 1.5/1.0
  17. 20 KB Sumo Deadlift High Pull 1.5/1.0
  18. 25 Superman Rocks
  19. 20 Hollow Rocks
  20. 20 Unbroken One Arm Russian KB Swings, Left Arm 1.5/1.0
  21. 40s Side Plank Left
  22. 20 Unbroken One Arm Russian KB Swings, Right Arm 1.5/1.0
  23. 40s Side Plank Right
  24. 12 Burpee Push Ups
  25. 14 Russian Plate Sit Ups 25/15/10
  26. 26 Jumping Lunges
  27. 20 Plate Overhead Lunges 25/15/10
  28. 40s Plate Overhead High Lunge Hold, Left ("High" means hips are much higher than knees ... as in a split jerk)
  29. 40s Plate Overhead  High Lunge Hold, Right 
  30.  20 Plate Overhead Lunges 
  31. 14 Russian Plate Sit Ups 25/15/10
  32. 20 Air Squats
  33. 10 Goblet Squats 1.5/1.0
  34. 25 Superman Rocks
  35. 20 Hollow Body Rocks
  36.  16 American KB Swings 1.5/1.0
  37. 24 Russian KB Swings 1.5/1.0
  38. 20 KB Sumo Deadlift High Pulls 1.5/1.0
  39. 40s Deep Goblet Squat Hold 1.5/1.0
  40. 20 Goblet Squats 1.5/1.0
  41. 40s Forearm Plank Hold
  42. 12 KB Thrusters, Left Arm 1.5/1.0
  43. 6 Burpees + 10 Push Ups
  44. 45s Side Plank Left
  45. 12 KB Thrusters , Right Arm 1.5/1.0
  46. 6 Burpees + 8 Push Ups
  47. 45s Side Plank Right
  48. 25 Superman Rocks
  49. 20 Hollow Rocks
  50. 25 KB Sumo Deadlift High Pulls 1.5/1.0 (If necessary, go past time expiration to finish)

    Carl. Game of Pain Unscheduled Time Out at minute 26. Photo by Rafael Vega

    WOD: Friday, October 31, 2014

    Do you want to do something special for Halloween? Do double Fran. If not:

    (A) GymNASTY mobility

    (B) Clean and Jerk Drills

    (C) Complex 1: 5-7 Sets of 1 Clean, 2 Push Press, 2 Front Squat, 1 Jerk/Split Jerk

    (D) Complex 2: 4-6 Sets of 1 Clean, 2 Front Squats, 1 Jerk (Build on the Weight from Complex 1)

    (E) Back Squats 3-3-3-3-3-3

    Got quads? After class SWOL legs work:

    1. 2 Rounds: 1 min Max Barbell Front Squat 55-75, 1 min Max Lunges 55-75
    2. 5x10 Snatch Grip Press alternating with 5x MaxRep Dumbbell Rows
    3. 5x12/Side Kettlebell Side Bends
    4. 4x20 Reverse Hypers off bench, 4x25 Hollow Rocks

    K. Toes to bar. Photo by Rafael Vega

    WOD: Thursday, October 30, 2014

    (A) Soft Tissue Work (5 min)

    (B) GymNASTY mobility

    (C) GymNASTY holds

    (D) Ring and Bar Muscle Up Practice and Progressions (10 min)

    (E) For Time

    12-10-6

    • Kettlebell Thrusters
    • Toes to Bar

    (F) Cool down: stretching, mobility, soft tissue work, jogging ... athletes choice

    After class extra: GymNASTY mobility ... run through the whole sequence and go home feeling great!

    Bring a head lamp and your climbing shoes! And food. And beer. And money to tip your trainer :P

    WOD: Wednesday, October 29, 2014

    (A) Soft Tissue Work (5 min)

    (B) GymNASTY mobility (10 min)

    (C) Handstand Practice (5 min)

    (D) For Time: 10 Burpees, 30s Plank Hold, 10 Push Ups, 30s Plank Hold, 10 Burpee Push Ups, 30s Plank Hold

    (E) Turkish Get Up Practice (5 min)

    (F) Find a 1 Rep Max Bench Press

    (G) 5-7 Sets of Max Rep Barbell Rows, medium to medium light weight

    After Class Bro Time Globo Gym Style:

    1. Max Rep: 10x Max Rep Slow Bicep Zottman Curls ... start at a light weight, move up by 2.5-5 pounds each set through 6 sets, then move back down each set
    2. Standing Bent-Over Two-Arm Dumbbell Triceps Extension

    Summer. 100m Sprints. Photo by Rafael Vega

    WOD: Tuesday, October 28, 2014

    (A) GymNASTY mobility

    (B) Snatch Drills

    (C) Hang Snatch

    (1x3 @ 55%, 65%); (2x3, 70%, 75%, 80%); (3x2 85%)

    (D) Snatch

    1x2 @ 80

    1x1 @ 85%, 90%, 90%, 90%, 90%, 95%, 90%, 95%

    (E) Stiff Leg Deadlift 6x5

    Big Quads Supplemental

    1. 2 Rounds: 1 min Max Barbell Front Squat 55-75, 1 min Max Lunges 55-75
    2. 5x10 Snatch Grip Press alternating with 5x MaxRep Dumbbell Rows
    3. 4x20 Reverse Hypers off bench, 4x25 Hollow Rocks

    Emily. Pull Ups. Fran. Photo by Rafael Vega