PROJECT OPEN DAY 122: Thursday, December 31, 2015

ONE CLASS NEW YEAR'S EVE: 9-11 a.m.

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x25 Jumping Jacks (Next 4)

(C) Jog 400m + Run 400m

(D) Partner WOD for time

4x400m Relay (each partner runs x2)
Complete the following as a team in any order, with only one teammate working at a time:

  • 100 pull ups
  • 200 wall balls
  • 300 slam balls

4x400m Relay (each partner runs x2)

(E) Circuit Work x5 of

x10-20 Bench Hypers
x10-20 Russian Twists
x10-20 Weighted Side Lunges (x5-10/side)
x10-20 Bottoms-Up Single KB press
x10-20 Bent-Over Barbell Rows

PROJECT OPEN DAY 109: Friday, December 18, 2015

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4); x6-10 Lateral Med Ball Side Tosses (Next 4)

(C) 400m Jog + 400m Run

(D) 4x100m Sprints

(E) Warm Up Bench Press

(F) Partner WOD (Teams of 4 subdivided into teams of 2 ... one team of 2 will start on set (1) and the other team will start on set (2) ... these four athletes will share equipment throughout)

20 Min Partner AMRAP of alternating between these sets

(1) 7x Bench Press Each Partner 155/105
400m Run (Must run side by side)

(2) 7x Chest to Bar Pull Ups Each Partner
200m Shared Med Ball Carry (One Ball ... share the load as needed)

2-A-Day: Row 5K for Time

Do it for the children. Think of them. Please.  Photo: Rafael Vega

Do it for the children. Think of them. Please. Photo: Rafael Vega

THREE HOUR MAYHEM V: Monday, September 7, 2015

Labor Day! One class. 9-12 p.m.

Weekly schedule will be published Monday evening with Tuesday's post.

(A) 5 Minute Muscle Mash

(B) Mobility Cycle + Strict Press 10x5

  • Do one set of strict press after every exercise in the mobility cycle, adding weight each set, working up to a heavy weight
  • Take 2 more sets of 5 after the mobility cycle

(C) Weightlifting or Powerlifting

Weightlifting

  • Jerks Off Rack
    • 1 x 2 @ 50% of 1RM Jerk, 1 x 2 @ 60%, 1 x 2 @ 70%, 1 x 2 @ 75%, 4 x 2 @ 80%
  • Power Clean + Push Press (2+2)
    • 2 sets @ 50% of 1RM Clean, 1 @ 60%, 3 @ 70%
  • Pause Clean + Clean + Jerk
    • 1 @ 60%, 1 @ 70%, 3 @ 80%

Powerlifting

  • Sumo Deadlift
    • 2x5 @ 50%
    • 1x5 @ 60%
    • 1x5 @ 70%
    • 5x3 @ 75%
  • Kettlebell Deficit Squats, Heavy
    • 4x15-20

(D) Tag Team Action (only one partner working), for time

800m Farmer's Walk (one partner carries KBs at a time, switch as desired)
200 Ab Mat Sit Ups
150 Wall Balls 20/14
125 Russian KB Swings 2.0/1.5
100 Burpees
75Med Ball Lunges 20/14
50 Toes to Bar
25 Goblet Squats 2.0/1.5
800m Med Ball Carry (one partner carries med ball at a time, switch as desired)
 

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WOD: Tuesday, December 2, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

  • Please add neck circles at start
  • Please add dowel side bends after pass-throughs

(C) Weighted Pull Ups 5-5-3-3-2-1-1 (SUB: Ring Row Sets)

(D) Warm Up Partner WOD

Each athlete does 10 reps before handing ball to partner.

3 Rounds:
10 Wall Balls
10 Ball Slams
10 Lateral Med Ball Side Pass per side
... after 3 Rounds completed, 1 minute plank hold

(E) Partner WOD 1

25 Lateral Jumps/Partner
25 Sit Ups/Partner,
20 Lateral Jumps/Partner
20 Sit Ups/Partner
... 15, 15, 10, 10, 5, 5

(F) Partner WOD 2

21-15-9
Unbroken Wall Balls
Unbroken American KB Swings
... each partner does 21 Wall Balls back-to-back (Partner A does 21 wall balls, then Partner B does 21 while Partner A rests), then 21 American KB Swings back-to-back ...)

Vinay. Bench Press. Photo by Rafael Vega

WOD: Thursday, September 25, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) Clean and Jerk Drills (7 min)

(D) Find a 1 Rep Max Clean in (20 min)

(E) Declare a 1RM Clean & Jerk Goal for end of 2014 (2 min)

(F) Partner WOD

In teams of 2 complete

  • 100 Wall Balls
  • 100 Burpees

Partner 1 works on wall balls while partner 2 does burpees. You may switch as often as you like until all work is complete. Then, as a team with only one partner working at a time, complete:

  • 50 Strict Pull Ups/Chin Ups (Sub 1: Partner assisted strict pull ups/chin ups; Sub 2: 70 Kettlebell Sumo Deadlift High Pulls)