ROME, DAY 6: Saturday, January 9, 2016

(A) Muscle Mash (10 min)

(B) Mobility + Band Pull Aparts (1st 4), x5-10 Ring Rows (Next 4) (10-15 min)

(C) Ring and Bar Muscle Up Practice OR Kipping Practice (if not strong enough to do strict pull up, practice kipping toes to bar or knees to elbows instead of kipping pull ups) (10 min)

(D) Set up/warm up/beginner tutorial: deadlifts, lateral purpee jump overs, goblet squats (10 min)

(E) 3 Rounds For time (10 minute time limit):

12 Deadlifts 225/155 (Rx+ 255/175)
12 lateral burpee jump overs
12 goblet squats 1.5/1.25 pood

(F) Accessory/Circuit Work:

4-5 Circuits of the following:

  • 5-10 Strict Toes to Bar
  • 5-10 Bench Hypers
  • 5-10 Snatch Grip Press (up to 115 lbs)
  • 5-10 Chin Ups
  • 10-20 Russian Twists
  • 5-10 Ring Dips
  • 10 Up-Down Lunges in Split Jerk position/side (do both left leg and right leg forward variations)
Week one comes to an end soon. Photo: Rafael Vega. 

Week one comes to an end soon. Photo: Rafael Vega. 

PROJECT OPEN DAY 110: Saturday, December 19, 2015

(A) Muscle Mash (5 min)

(B) Mobility + Back Squats ... in 8 sets, work up to 1x5 @ 80% of 1RM (15 min)

(C) Back Squat 4x12 @ 60-65% of 1RM (15 min)

(D) Press ... work up to 1x5 @ 80% of 1RM (10 min)

(E) Press 4x12 @ 60-65% of 1RM (15 min)

Each set followed by

  • 5-10 Ring Rows
  • 5-10 Snatch Grip Press, weighted

(F) Deadlift ... work up to 3x80% of 1RM (15-20 min)

(G) Touch-n-Go Deadlifts 4x12 @ 50-55% of 1RM (15 min)

Optional Cooldown:

  • 1-2K Row
  • Mobility + Catcows

2-A-Day

  • Mobility Cycle + Band Pull Aparts (1st 4), Muscle Up Practice (Next 4)
  • 1K Warm Up Row
  • 5 Rounds for Time
    • 30 Double Unders
    • 20 Kettlebell Snatches (10 left, 10 right)
    • 10 Cal Row
  • 1K Cool Down Row
  • Mobility Cycle
  • 30 Minutes of Muscle Mashing/Rolling Out/Mobility

PROJECT OPEN DAY 68: Saturday, November 7, 2015

NOTE FOR SATURDAYS: Classes will now start at 9:15 a.m. and 10:45 a.m.

(A) Muscle Mash (5 min)

(B) Mobility + Band Pull Apart Cycle (3 with elbows at side, 3 to chest, 3 overhead ... 1st 4 movements), 4-8 Elevated feet ring rows (20 min cut off)

(C) Bar and Ring Muscle Up Progressions (10 min cut off)

(E) Equipment Set Up and Independent Movement Warm Up

Trainer, please gather all beginners into same station. Review movements primarily for first station. Review other stations on the 5 minute breaks between the EMOMs.

(F) EMOMs Revenge (40 minutes)

  1. EMOM for 10 Minutes
    • 3 Handstand Push Ups (Rx+ ... work at a deficit); Sub = 1 Wall Climber
    • 6 Toes to Bar; Sub V ups
    • FIVE MINUTE BREAK AFTER EMOM 1
  2. EMOM for 10 Minutes
    • 4 Russian KB Swings
    • 4 American KB Swings
    • 4 Russian KB Swings
    • FIVE MINUTE BREAK AFTER EMOM 2
  3. EMOM for 10 Minutes
    • 5 Hollow Rocks
    • 5 Superman Rocks
    • 5 Burpees
    • FIVE MINUTE BREAK AFTER EMOM 3
Luis reconsiders last night's beers.     Photo: Rafael Vega

Luis reconsiders last night's beers.  Photo: Rafael Vega

PROJECT BREAKDOWN DAY 153: Saturday, August 29, 2015

(A) Muscle Mash + Trainer's Choice Mobility

(B) Equipment Set Up and Movement Review

(C) "DIE YOUNG" For Time:

25 Box jumps, 24 inch box
25 Pull Ups (Sub Ring Rows)
25 Kettlebell Snatches
25 Burpees
25 Toes to Bar (Sub: Ab Mat Sit Ups)
25 Push press 95/65 pounds
25 Hand Release Push Ups
25 Wall Ball Shots 20/14, All to 10'
25 Chin Ups (Sub: SDHP)
250 Double unders (To be done last)

(D) Trainer's Choice Cooldown

... but you can't take the yoga out of the girl.  Kyla.     Photo: Rafael Vega

... but you can't take the yoga out of the girl. Kyla.  Photo: Rafael Vega

PROJECT BREAKDOWN DAY 76: Saturday, June 13, 2015

(A) GymNASTY Mobility

(B) Warm Up WOD: 800m Jog/Run

(C) Review for WOD Movements in (D)

(D) 13 Min AMRAP: 16 KB Thrusters (8/side), 400m Run

(E) Snatch Deadlift 4x2 @ 110% of 1RM Snatch

(F) Clean Deadlift 5x2 @ 130% of 1RM Clean

(G) 3-5 Set of Cycle:

  • Bench Reverse Hypers x15-30 w/ 2s Pause at top
  • Russian Plate Sit Ups x15-30
  • 20s Battle Rope

Elena. Row Stretch 2 of 2. Photo: Rafael Vega