workout of the day
01.13.17
Warm Up;2:00 bike, row, run or jump then.. Tricep opening extensions https://www.youtube.com/watch?v=NguXImt7Q9I&feature=youtu.be (watch video at 1:30 and on for the tricep exercises) Shoulder opener with PVC on rig x :30 KB single leg RDLs x 8 each side Superhero complex x :20 each position (spiderman + superman)
Skill: Front Squats with a pause 8:00 EMOM every 2:00 4 reps front squat with a :03 pause at bottom No subtle bouncing when initiating the recovery in order to stand more easily.
WOD:
Five sets of:
20 cals on assault bike or rower
then pick:
C2B pull ups 8-12 reps
Pull ups 8-12 reps
Ring dips 6-10 reps
Bar muscle ups 6-8 reps
Ring muscle ups 2-6 reps
Announcing 6:30 am classes!
Starting next week, you can come in to workout at 6:30 am on Mondays, Wednesdays, and Thursdays. Just like in the evening classes, feel free to arrive 5-10 minutes early to start warming up.
Thank you all for your patience and cooperation as the gym has continued to grow. The coaches really appreciate your willingness to modify your workouts, share equipment, and work together so everyone can get a good workout in.
Updated Schedule:
01.12.17
Warm Up:
Dynamic Warm up with coach
Russian Baby Makers x 8 reps Butterfly Hold x 30 seconds Hawaiin Squats x 5 reps per side https://www.youtube.com/watch?v=lcS-iz2ALHY&index=12&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE
followed by …
One set of: Banded Walks x 10 reps forward & backward Lateral Banded Walks x 10 reps each direction Banded air squats x 15 reps
Skill: Bamboo (thick PVC) Press hang KB from each end of the thicker pvc pipe 3 sets of 4 reps strict press
Primer: empty bar and then add 5-20# 3 reps of mid-hang clean jump 3 reps of mid-hang clean pull 3 reps of tall muscle clean
WOD: 15-12-9 Hang power cleans 135/95 or 95/65 Burpees over the bar- lateral
Rest 2:00 then.. 12-9-6 TTB Sandbag ground to shoulder
01.11.17
Warm Up:2 sets of... 1:00 row or bike :30 empty bar good mornings :30 empty bar strict press 1:00 lateral hops then... 6:00 EMOM mobility min 1: band assisted perfect stretch :45 one side min 2: banded lat stretch min 3: wrist stretches
Skill: Romanian Deadlift 4 sets of 4 reps @ 50% of best back squat weight *with the feet in the pulling position and holding the bar in a clean grip, the lifter will bend the knees slightly with the trunk vertical-this is the starting and ending position for each rep. Maintaining the slight knee bend throughout the movement, the lifter will est the back in a tight arch and hinge at the hips as far as he or she can without losing any arch in the back. Once the lowest possible point is reached, the lifter will return to standing while maintaining the same slight bend in the knees.
WOD: 10:00 AMRAP 250m row 8 DB Strict press 30-40% of 1rm press 6 Box jump overs 24/20" 12 Russian twists with DB- total amt.
01.10.17-Tabata Style Mix Up
Warm Up:400m Row then... One set of: Band-Assisted Perfect Stretch x 60 seconds per side then... Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes https://www.youtube.com/watch?v=K477TbGxtWQ&feature=youtu.be Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side https://www.youtube.com/watch?v=gBDuHhXCy9k&feature=youtu.be
Skill: Box squats- bar racked on back
3 reps @50% of 1RM back squat
3 reps @60%
3 reps @70%
10 reps with empty bar on back, jumping squats
WOD: Tabata Style Mix Up 4 sets of :20 work/ :10 rest Stay on a single exercise for 4 sets Battle Ropes Mtn. Climbers Sit Ups Wall Balls 20/14
Finisher: Foam roll quads, t-spine, and lats
01.09.17- Josh
Two sets of: T-Spine Pulse on Bench x 10 pulses https://www.youtube.com/watch?v=wCOQHYZC7TI& Psoas Pulse x 8-10 pulses per side Deep Squat Progression x 5 reps
Primer: HSPU in Unbroken sets Choose One: 3 sets of 12 UB HSPU 4 sets of 7 UB HSPU 5 sets of 5 UB HSPU 6 sets of 3 UB HSPU
WOD: 'Josh' 21 OHS 95/65 42 pull ups 15 OHS 30 pull ups 9 OHS 18 pull ups