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01 Jun 2015

060215

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(BS)Strength/Skill: Back Squat – 4×12, warm up to a moderately heavy weight (approx 70-75% of your 1RM OR ~82% of your 5RM) and complete all 4 sets at that weight.

Conditioning: “Rahoi”
AMRAP 12
12 Box jumps, 24″/20″
6 Thrusters, 95/65
6 Bar facing burpees

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31 May 2015

060115

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(BB)Strength/Skill: 1. Heaving Snatch Balance – 3×3, warm up to moderately heavy weight and complete 3 sets of triples
2. Hang Squat Snatch – 6×2, build up to a heavy load for the day and perform 6 sets of doubles at that weight. Begin the lift from the knees.

Conditioning: 3 rounds for time
Run 200m
21 Swings, 32kg/24kg
6 Strict pull-ups

30 May 2015

053115

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Complete 6 rounds for time
10 Power Clean, 135/95
10 Push Press
10 Burpees to a 6″ target overhead

Carlos A Ortiz liked this post
30 May 2015

053015

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TEAM FGB (Task Priority)
Complete 3 rounds
25 Wallball shots, 20/15
25 KB Swings, 24/16kg
25 Box jumps, 20″
25 Push Press, 75/55
25 Cal row

Rest 1:00 between rounds. Score is total time including the 2:00 of rest.

Each teammate must complete the entire circuit before the TEAM rests 1:00 minute. Only one person working at a station at a time and you cannot move on to the next movement until everyone completes 25 reps of their respective movement.

29 May 2015

FIRE IT UP FRIDAY! 052915

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FIRE IT UP!

The end of the pull-up/dip cycle is upon us with todays retesting. It has been two months (April 1) since beginning. This morning’s classes rocked out a ton of PR’s. Big shout out to Elizabeth in the 7am class, she got her first kipping pull-ups and unsupported dips. Another round of applause to Shirtless Bob in banging out 26 ring dips! That is an elite number.

Be sure to be logging your results into ZenPlanner. I recommend going to the link on your smart phone and then adding the app to your home screen. It will permit you fast and easy access. The benchmarks & tests are what are most important. The daily workout is great for comparison and for gauging how to scale workouts with similar movements and load intensities.

CLASS SCHEDULE CHANGES

Beginning Monday the new class schedule will go into effect. It is:

  • PM Classes Shift to 30 Minutes Later
    1. 5pm
    2. 6pm
    3. 7pm
    4. Gym will remain open until 8:30pm Mon-Thurs
  • Friday PM Schedule
    1. 5pm
    2. 6pm
    3. Open Gym Until 8pm
  • Saturday AM Schedule
    1. 9am – 1pm OPEN GYM AVAILABLE
    2. ONE Group Class at 9:30AM
    3. 10AM Oly remains unchanged
    4. Various workshops will be made available by staff
  • Sunday 9:30AM HERO WODS
  • Mobility will be offered on Wednesday evenings at 5:30pm

PROGRAMMING

The Programming for June is going to have a focus on developing/improving the Snatch, the Handstand Push-up, and the Back Squat. Throughout the month this is the template we will be following:

Gymnastics (Handstand Push-ups)
Day 1 – Handstand holds
Day 2 – Handstand Push-up (negatives only with a tempo)
Day 3 – Handstand Push-ups (reduced range of motion to deficit extreme range of motion)

Barbell (Snatch)
Day 1 – Partial Lift or component of the lift (hang snatches or heaving snatch balance or pulls)
Day 2 – Full lift (power or squat snatch)

Strength (Back Squat)
Day 1 – Moderate Intensity, higher volume – 4×12 reps
Day 2 – High Intensity, low volume – 10×2 reps

If the days you are attending classes happen to fall on a day that we are not performing one of the above skills, it should be a priority to get in the work that you missed. Each week in the FIF blog post, the breakdown for the class will be posted on the day it is to be performed.

Upcoming Week

Saturday 5/30
TEAM FGB (Task Priority)
Complete 3 rounds
25 Wallball shots, 20/15
25 KB Swings, 24/16kg
25 Box jumps, 20″
25 Push Press, 75/55
25 Cal row

Rest 1:00 between rounds. Score is total time including the 2:00 of rest.

Each teammate must complete the entire circuit before the TEAM rests 1:00 minute. Only one person working at a station at a time and you cannot move on to the next movement until everyone completes 25 reps of their respective movement.

Sunday 5/31
Complete 6 rounds for time
10 Power Clean, 135/95
10 Push Press
10 Burpees to a 6″ target overhead

Monday 6/1
(BB 1)Strength/Skill: 1. Heaving Snatch Balance – 3×3, warm up to moderately heavy weight and complete 3 sets of triples
2. Hang Squat Snatch – 6×2, build up to a heavy load for the day and perform 6 sets of doubles at that weight. Begin the lift from the knees.

Conditioning: 3 rounds for time
Run 200m
21 Swings, 32kg/24kg
6 Strict pull-ups

Tuesday 6/2
(BS 1)Strength/Skill: Back Squat – 4×12, warm up to a moderately heavy weight (approx 70-75% of your 1RM OR ~82% of your 5RM) and complete all 4 sets at that weight.

Conditioning: “Rahoi”
AMRAP 12
12 Box jumps, 24″/20″
6 Thrusters, 95/65
6 Bar facing burpees

Wednesday 6/3
(G 1)Skill/Strength: Handstand holds – 6 x 30 seconds up to 1:00, supported against the wall. If you can already hold 1:00 then perform on a parallette.

Conditioning: Reps of 21-15-9 for time
Ring Dips
Front Squats, 135/95

Thursday 6/4
Skill/Strength: A. Pistols – 6×10 reps
B. 6×3 – Muscle Ups, scale to 5 chest to bar pull-ups if you cannot perform bar muscle ups and pull to the upper abdomen.

Conditioning: AMRAP 12
10 Deadlift, 315/225
15 Pull-ups

Friday 6/5
(BB 2)Strength/Skill: Power Snatch – 10×2, 10 sets begin once you are at 70%+ of your 1RM

Conditioning: AMRAP 17
10 Alternating DB Power Snatch, 60/40
15 Box Jumps, 24/20
15 Knee to elbows

Saturday 6/6 – Field Day
GYM WILL BE CLOSED

 

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28 May 2015

052915

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RETEST DAY
TEST: Max Pull-up Test
TEST: Max Ring Dips

Conditioning: “Jonescrawl”
3 rounds for time
10 Deadlift @ 115% of bodyweight
25 Box Jumps, 24″/20″

27 May 2015

052815

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Strength/Skill: Back Squat – 5RM

Conditioning: AMRAP 8
15 Hang squat cleans, 95/65
5 Handstand push-ups

26 May 2015

052715

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Conditioning: 10 x 100m sprints
record your fastest time

ABS: 5 x 10-15 GHD Back Extensions
5 x 10-15 Knee to Elbows

25 May 2015

052615

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Strength/Skill: Jerk 7×2 (ascending)

Conditioning: “Guts”
Complete for time
Row 1k
30 Front squats, 135/95

24 May 2015

Memorial Day Murph

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10:00AM CLASS ONLY. DOORS WILL OPEN AT 9:30AM.

“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats any way you want. Begin and end with a 1 mile run.


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