07 May 2015

050815

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Strength/Skill: EMOM 20
Odd: 2 Clean + 1 Jerk (AHAP)
Even: 3 Bar Muscle Ups

Strength: Back Squat – 4×6 (straight sets)
3 warm up sets then 4×6 straight across

06 May 2015

050615

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Conditioning: “Helen”
3 rounds for time
400m Run
21 Swings, 24kg/16kg
12 Pull-ups

Gymnastic Strength: ABS
1. L-sits – 6 x 10 seconds
2. GHD Back Extensions – accumulate 75 reps

06 May 2015

050715

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Strength/Skill: Dips – 5 x 5 AHAP

Conditioning: AMRAP20
5 Box Jumps, 30/24
10 Push Press, 95/65
15 V-ups

04 May 2015

050515

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Strength/Skill:
A. Shoulder Press – 4×6 (3 warm up sets then 4 straight sets)
B. Ring Rows – 4×8 (horizontal with a tempo of 2212)

Conditioning: AMRAP 12
15 Toe 2 Bar
15 Hang Squat Snatch, 95/65

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04 May 2015

050415

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Mid-Terms
Test: Max Consecutive Pull-ups
Test: Max Push-ups

Conditioning: 5 Rounds for time
250m Row
35 Squats

03 May 2015

050215

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WHOLE LIFE CHALLENGE WOD – ALL WELCOME
EMOM
Every minute complete
7 Thruster, 75/55
7 Burpees

Add 2 reps every other minute: Rd 1 – 7/7, Rd 2 – 9/9, Rd 3 – 9/9, Rd 4 – 11/11, Rd 5 – 11/11…keep going until you can no longer complete the required volume of the round. Score is total reps completed. Tie breaker is the time the last successful round was completed.

FIRE IT UP!

Fire It Up Friday returns after a week off. I know that you missed it while it was gone so…The ladies have stepped up big time this week so far in rocking the PR Bell. Lil’ O’Malley, Audrey, Alex, and Ellen all rang the bell this week. There has been some rumor that Carlos and Nigel “Pencil Neck” dominated Grace during this final week of the Strength Challenge. Speaking of the Strength Challenge, Tony has gained 17 pounds of muscle! 17! Sager Juice saw him yesterday for the first time in weeks and was astonished as to how SWOLE he was.

I would love to hear what others have crushed recently. Post your last two weeks of Awesomeness to comments!

BLUE HILLS

Each Sunday at 3pm members can meet with Nigel at Houghton’s Pond of the Blue Hills in Milton, Ma for a run. The Blue Hills are beautiful for both running and hiking. Its family friendly and you can check out the museum just down the road afterwards. I definitely recommend trying to make it when you have the day free.

PROGRAMMING

May will be a continuation of the gymnastic strength work for the pull-ups and dips. You will also see more work with the rope climbs and hand balancing/hand walking. These are skills that must be practiced with some regularity to gain any sort of proficiency. Attack it when they pop up in class. If you miss the days they do, give yourself 5-10 minutes either before or after to put some work in.

Friday 5/1
Conditioning: “Karen”
150 Wallball shots for time

M-20# to a 10′ target
W-15# to a 9′ target

Saturday 5/2
Strength/Skill: Jerk 1RM
3-2-1-1-1-1-1

Conditioning: Complete 7 rounds for time
7 Push Jerk @ 50% of todays 1RM
21 Deadlift (same load)

Sunday 5/3
WHOLE LIFE CHALLENGE WOD – ALL WELCOME
EMOM
Every minute complete
7 Thruster, 75/55
7 Burpees

Add 2 reps every other minute: Rd 1 – 7/7, Rd 2 – 9/9, Rd 3 – 9/9, Rd 4 – 11/11, Rd 5 – 11/11…keep going until you can no longer complete the required volume of the round. Score is total reps completed. Tie breaker is the time the last successful round was completed.

Monday 5/4
Mid-Terms
Test: Max Consecutive Pull-ups
Test: Max Push-ups

Conditioning: 5 Rounds for time
250m Row
35 Squats

Tuesday 5/5
Strength/Skill:
A. Shoulder Press – 4×6 (3 warm up sets then 4 straight sets)
B. Ring Rows – 4×8 (horizontal with a tempo of 2212)

Conditioning: AMRAP 12
15 Toe 2 Bar
15 Hang Squat Snatch, 95/65

Wednesday 5/6
Conditioning: “Helen”
3 rounds for time
400m Run
21 Swings, 24kg/16kg
12 Pull-ups

Gymnastic Strength: ABS
1. L-sits – 6 x 10 seconds
2. GHD Back Extensions – accumulate 75 reps

Thursday 5/7
Strength/Skill: Dips – 5 x 5 AHAP

Conditioning: AMRAP20
5 Box Jumps, 30/24
10 Push Press, 95/65
15 V-ups

Friday 5/8
Strength/Skill: EMOM 20
Odd: 2 Clean + 1 Jerk (AHAP)
Even: 3 Bar Muscle Ups

Strength: Back Squat – 4×6 (straight sets)
3 warm up sets then 4×6 straight across

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01 May 2015

050115

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Conditioning: “Karen”

Complete 150 wallball shots for time
M-20# ball to a 10′ target
W-15# ball to a 9′ target

Strength/Skill: Handstand Practice
A. Strict handstand push ups – 5 x submax effort
B. Handstand hold – 5 x max hold
C. Handwalk – 5 x max distance

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29 Apr 2015

043015

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Conditioning: Complete 3 rounds each for time

20 Pullups
30 Pushups
40 Sit ups
50 Squats

rest exactly 3:00 between rounds

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28 Apr 2015

042915

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Strength: Deadlift
5-3-2-1-1-1

Conditioning: Complete for time
15 Deadlift, 275/175
600m Run
15 Deadlift, 275/175

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