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MONDAY 5.21.2018

By: 0

STRENGTH
Shoulder Press
GVT

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
Barbell Bicep Curls
5 sets of 10 reps
METCON-BURN
CONNECTIVITY
Fast Eddies Ab Routine
25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly’s
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks
Warm-up
Snatch High Pull + Hi Hang Vertical Snatch
8-10 reps empty bar only
METCON
Alternating Snatch/Box Jump EMOM
16 Minute Alternating EMOM

5 Hang Power Snatches increasing weight

10 Box Jumps 24/20″

 

FRIDAY 5.18.2018

By: 0

STRONG

Back Squat

GVT

 

10 sets of 10 reps

 

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

 

Next session you can increase weight used if all 10 X 10 are completed.

 

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

 

DO NOT decrease weight even if you do not complete all 10 X 10

METCON-BURN

CONNECTIVITY

Abs #8

25 Hollow Rocks

 

25 Arched Rocks

 

0:60 Plank Hold

3 Rounds

Metcon (6 Rounds for reps)

6 rounds of:

 

1:00 ME Power Clean

 

65%, 70%, 75%, 80% , 85%, 90%

 

Percentages represent progressively increasing load over 6 rounds

 

0:30 Rest

 

0:30 ME T2B

 

THURSDAY 5.17.2018

By: 0

STRONG

Bench Press

GVT

 

10 sets of 10 reps

 

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

 

Next session you can increase weight used if all 10 X 10 are completed.

 

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

 

DO NOT decrease weight even if you do not complete all 10 X 10

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 rounds of 0:30/0:15

SKILL WORK

Handstand Walk Practice

take 5 minutes and work your handstand walking

 

 

 

METCON

With a 10:00 cap…

20 Burpee Box Jumps

Then, AMRAP (in the remainder of the 10:00) of:

30 Thrusters 95/65
7 Muscle-Ups (14 pull ups/14 ring dips)

 

BYE FELICIA

By: 0

 

WEDNESDAY MAY 23rd

WILL BE COACH SADAF’S

LAST DAY COACHING

BEFORE SHE MOVES TO

CALIFORNIA! 

WE WILL BE HAVING A

SPECIAL GOODBYE

WOD THAT NIGHT AT

6:30PM.

THIS WILL NOT BE A

HERO WOD

IT WILL BE A SPECIAL

GOING AWAY WOD

WE WILL BE SERVING

REFRESHMENTS

AND LIGHT SNACKS AFTER

AS WE SAY

OUR GOODBYES TO HER. 

Image result for bye felicia

Image result for bye felicia

TUESDAY 5.15.2018

By: 0

STRONG

Shoulder Press

GVT

 

10 sets of 10 reps

 

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

 

Next session you can increase weight used if all 10 X 10 are completed.

 

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

 

DO NOT decrease weight even if you do not complete all 10 X 10

METCON-BURN

CONNECTIVITY

ABS #7

5 Barbell Roll Outs

0:30 Plank

5 Barbell Roll Outs

0:30 L Sit

5 Barbell Roll Outs

0:30 Side Plank Rt

0:30 Side Plank L

5 Barbell Roll Outs

0:30 L Sit

5 Barbell Roll Outs

0:30 Plank

5 Barbell Roll Outs

Metcon

Metcon (AMRAP – Reps)

5 rounds of:

 

:30 ME Power Cleans 155/105

:30 Rest

:30 ME Push Ups

:30 Rest

Metcon (AMRAP – Reps)

5 rounds of:

 

:30 ME Power Snatch 115/85

:30 Rest

:30 ME Double-Unders

:30 Rest

 

MONDAY 5.14.2018

By: 0

STRONG

Back Squat

GVT

 

10 sets of 10 reps

 

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

 

Next session you can increase weight used if all 10 X 10 are completed.

 

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

 

DO NOT decrease weight even if you do not complete all 10 X 10

METCON-BURN

CONNECTIVITY

ABS #4

0:30 Knee Tucks off Bench

0:20 Hollow Hold

0:30 Bicycle Crunch

0:20 Hollow Hold

0:30 Ab Mat Sit Ups

0:20 Hollow Hold

0:30 Leg Raises

0:20 Hollow Hold

0:30 Ab Mat Sit Ups

0:20 Hollow Hold

0:30 Bicycle Crunch

0:20 Hollow Hold

0:30 Knee Tucks off Bench

Metcon

Metcon (No Measure)

20 Minute Alternating EMOM

 

10 HSPU

 

15 Pull Ups

 

 

MOTHER’S DAY SUNDAY 5.13.2018

By: 0

STAMINA
MOTHER OF ALL WOD’s
M is for MAN MAKERS 45/20

O is for OVERHEAD SQUATS 95/65

T is for TOES TO BAR

H is for HANDSTAND PUSH UPS

E is for ECCENTRIC PULL UP ( 3 second eccentric portion)

R is for RUN

S is for SHOULDER PRESS 95/65

D is for DIPS done on the rings

A is for AB MAT SIT UPS

Y is for why do we have to do burpees, they aren’t spelled
BURPY!

1 minute at each station with 0:30 rest between movements