18 Jun 2015

061915

By There are no tags 0 comments

Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

17 Jun 2015

061815

By There are no tags 0 comments

Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach

16 Jun 2015

061715

By There are no tags 0 comments

Skill/Strength: (Muscle Snatch + Power Snatch)/2 x 5 sets

Conditioning/Test: “Randy”
For time
75 Power Snatches, 75/55

15 Jun 2015

061615

By There are no tags 0 comments

Conditioning: 5 rounds for time
Run 600m
30 KB swings, 24/16
30 Box Jumps (step down only)

Edward Korona Jr Usbf liked this post
14 Jun 2015

061515

By There are no tags 0 comments

Skill/Strength: (G1) Handstand Holds – 6 x :30-1:00 holds hold longer than 6/3

Conditioning: EMOM20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups/5 Chest to bar pull-ups(upper abdomen)

Edward Korona Jr Usbf liked this post
13 Jun 2015

061415

By There are no tags 0 comments

“Brian”
3 rounds for time
5 Rope Climbs
25 Back squats, 185/125

12 Jun 2015

061315

By There are no tags 0 comments

Strength/Skill: (BB2) Snatch 1RM – build up to a 1 Rep max for the snatch

TEAM WOD: Team of 4 relay style
21 Thruster, 95/65
21 Box Jumps, 24/20
21 Power Cleans, 135/95
Run 600m

12 Jun 2015

061215 FIRE IT UP FRIDAY!

By There are no tags 0 comments

FIRE IT UP!

It’s Friday baby! I won’t be with my morning crew today while I am still a “Single Dad” but thankfully Jess will return this evening and next week…ITS ON! I miss my morning crew if you can’t tell.

I have really enjoyed this week’s programming. Us coaches have already begun seeing improvement in both the snatch and handstand push-ups with the extra skill work that has been built in. Courtney finally broke the century mark on her Power Snatch and she got it for 2 reps! It has been a 2+ year struggle to hit that marker. If you need more help than we can give you in the class session, book a private with your coach. Even a 30 minute drill session will help!

If you are missing class, don’t miss the practice. These skill sessions are essential for your continued development as an athlete. If you are not attacking them with at least the same tenacity you would your favorite #HeroWOD or #girlwod then you are spinning your wheels.

Give 100% at improving 1% each and every day you walk through the door. Do this and look back in 365 days and WOW!

REMINDER OF NEW SATURDAY CLASS SCHEDULE

The new Saturday schedule begins tomorrow. The Gym will be open 9am – 1pm. There is ONE class at 9:30AM. It is a TEAM WOD.

ASIAN INVASION

Coach Mickey and the Sunday crew is heading to the China Pearl after class for brunch. Here are the details one more time in case you missed the email:

  1. We’ll be taking the 9:30 AM class and then heading over to China Pearl with an ETA of about 11:15/30.
  2. You don’t have to do the 9:30 class, but there’s a good chance you’ll be waiting for us in the event we run late.
  3. It’s probably worth carpooling there and back. Please reply to this email if you need a ride or would like a ride. Ideally, we would get four people to car and park at Beach Street lot (40 Beach Street) for $12.
  4. There may or may not be an opportunity to take in either bubble tea or Vietnamese iced coffee afterwards. The group will decide.

PROGRAMMING

Sunday 6/14 – “Brian”
3 rounds for time
5 Rope Climbs
25 Back squats, 185/125

Monday 6/15
Skill/Strength: (G1) Handstand Holds – 6 x :30-1:00 holds hold longer than 6/3

Conditioning: EMOM20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups/5 Chest to bar pull-ups(upper abdomen)

Tuesday 6/16
Conditioning: 5 rounds for time
Run 600m
30 KB swings, 24/16
30 Box Jumps (step down only)

Wednesday 6/17
Skill/Strength: (Muscle Snatch + Power Snatch)/2 x 5 sets

Conditioning/Test: “Randy”
For time
75 Power Snatches, 75/55

Thursday 6/18
Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach

Friday 6/19
Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a  tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

Saturday 6/20
Complete for time as a TEAM of 3 relay style
Row 1k
75 Squats
50 Double Unders
25 Pull-ups

Edward Korona Jr Usbf liked this post
11 Jun 2015

061215

By There are no tags 0 comments

Strength/Skill: (BS2) Back Squat 10×2
warm up to 90-95% of your 1RM and perform 10 sets at that weight

Conditioning: AMRAP15
8 Pistols (alternate legs each rep)
10 Dips
12 Burpees

Edward Korona Jr Usbf liked this post
10 Jun 2015

061115

By There are no tags 0 comments

Skill/Strength: (G 3)Handstand Push-ups 10 x 3 reps
Work to the range of motion you can with strict form. Advanced/Rx+ practice deficit HSPU

Conditioning: Complete 5 rounds each for time
Row 500m
rest 1:30 between efforts


1 4 5 6 7 8 9 10 78