PROJECT OPEN DAY 102: Friday, December 11, 2015

(A) Muscle Mash

(B) Move through this quickly: Mobility + Band Pull Aparts (Last 4 Movements Only)

(C) In any order: 15 Burpees, 10 Ring Rows, 10 Push Ups, 5 Strict Pull Ups or 10 more ring rows

(D) Set Up for (E)

(E) 35 Min AMRAP

  • 800m Run/1k Row
  • 10 Bench 135/95 (if bench 250+, please scale up to 155-65)
  • 400m Run/500m Row
  • 10 Pull Ups (Sub -> 12 Ring Rows)

(Bonus! An additional 10 minutes of above AMRAP)

Lindsay.     Photo: Rafael Vega 

Lindsay.  Photo: Rafael Vega 

PROJECT OPEN DAY 98 +Weekly Preview: Monday, December 7, 2015

(A) Muscle Mash

(B) Mobility + Band Pull Aparts/ x10 Weighted Side Lunges

(C) Weightlifting OR Powerlifting

WL: Snatch

2x3 @ 55%, 65%
1x3 @ 70%, 75%, 80%
1x2 @ 85%
After Class: Bench Workout

PL: Bench

5x8 @ 65-75%
Each set followed by x10 Russian Swings, x10 Barbell Rows
After Class: Snatches from Hips OR Snatch Drills

December Week 2

December Week 2

PROJECT OPEN DAY 22 +Weekly Preview: Monday, September 21, 2015

(A) 3 Min Muscle Mash + Equipment Set Up for Mobility + Lifting

(B) Bench 8 x 5, increasing in weight, 1 set after each exercise in the mobility cycle

(C) Weightlifting OR Powerlifting

WL
Muscle Snatch 3x3 @ 55-65% of 1RM
Power Snatch 3x2 @ 60-70% of 1RM
Snatch Deadlift 1x2 @ 90%, 100%, 110%, 3x2 @ 115% of 1RM

PL:
Push Press 1x5 @ 50%, 1x5 @ 60%, 1x4 @ 70%, 2x3 @ 80%, 1x2 @ 85%, 2x2 @ 90%
Each set followed by 14 Slam Balls, 14 Cal Row except sets at 80% to 90%

(D) Mobility

Project Open Week 4

WOD: Saturday, February 28, 2015

Classes at 9:00 a.m. and 10:30 a.m.

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C-1) Warm Up for 15.1 and 15.1a

15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars (Scaled: Hanging Knee Raise; Masters: T2B, Masters Scaled: Sit-Ups)
10 Deadlifts 115 / 75 lb. (Scaled: 85/55; Masters 85/55, Masters Scaled: 65/45)
5 Snatches 115 / 75 lb.
(Scaled: 85/55; Masters 85/55, Masters Scaled: 65/45)

At the 9 minute mark, transition to 15.1a from minutes 9:00-15:00

15.1a
1-rep-max Clean and Jerk

(C-2) If you did 15.1 on Friday: Strict Press 6x5 @ 80-85% of your 1RM, then Back Squat 6x6 @75-80% of your 1RM ... these will all be followed by accessory work for abs, lower and upper back.

(D) Heat 1 of 15.1 and 15.1a

(E) Heat 2

(F) Heat 3

Josh. Bar Facing Burpees. Photo by Rafael Vega

WOD: Wednesday, February 4, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Warm Up: Row 500m Not for Time and Run 400m Not for Time

(D) Row 500m for Time

(E) 5-8x250m Row for Time

(F) Dynamic Effort Close Grip Bench Press 5-7 x 10 @ 50-60% of 1RM

  • Max Strict/Strict-Banded Pull-Ups/Chin-Ups after each set ... Pull as high as you can (chest to bar)
  • You may do weighted pull-ups/chin-ups here so long as you can get at 5 or more

BRO TIME

  • 4x10 Behind Neck Snatch Grip Press (33-85#s)
  • 3x3-6 Heavy Bicep Curls
  • 4x Max Rep Slow Zottman Curls
  • 4x Max Rep Pass-the-Batton Slow Tricep Extensions
  • 3 Sets of Max Alternating Pistols (Single Leg Squats) Every Other Minute
  • Reverse Hypers and Hollow Rocks (Alternating sets) 5x20-30

Anne. Disney Princess. Do more burpees. Photo by Rafael Vega