Registration Open! THROW-DOWN CANCER - Nov. 15th 2014 @ SCF

Fitness

Thursday 10-02-14

Strength & Skill:
With a 9 min running clock:

A1. Shoulder to Overhead Complex, build light/moderate
A2. Accumulate 35 Perfect Ring Rows, rest as needed

Complex: 1 strict + 1 push press + 1 power/split jerks

Note: (A1) keep the weight light and focus on technique As always, feel free to use dumbbells if it allows for a better overhead position. (A2) In between your sets/reps, accumulate 35 perfect/tough Ring Rows for volume/exposure. Stick to small sets of 3s and 5s.
+
Workout:
15-12-9-6-3 of:
Shoulder to Overhead
American Kettlebell Swings
Burpees No Press
+
“Finisher”
If you missed Wednesdays of accumulate 3-5 mins of Sorrenson Holds , feel free to row 150 Ms nice and easy between sets.
+
“Active Rest Day”
Z1 for 30 mins of:

Choose either jogging, biking, rowing, skipping, or running drills. Feel free to mix in single unders and mobility as you go. If possible wear your heart rate monitor and stay between 120-150.

Fitness Program Description

Performance

Thursday 10-02-14

Strength & Skill:
With a 9 min running clock:

A. Shoulder to Overhead Complex, build light/moderate

Complex: 1 strict + 1 push press + 1 power/split jerks

Note: (A) keep your strict press weight somewhere between 67-73% of your 1rm.
+
Workout:
15-12-9-6-3 of:
Shoulder to Overhead 105/65-115/75
Pull Ups
Burpees No Press
+
“Finisher”
If you missed Wednesdays of accumulate 3-5 mins of Sorrenson Holds , feel free to row 150 Ms nice and easy between sets.
+
“Active Rest Day”
Z1 for 30 mins of:

Choose either jogging, biking, rowing, skipping, or running drills. Feel free to mix in single unders and mobility as you go. If possible wear your heart rate monitor and stay between 120-150.

Performance Program Description

Competitor WOD

Thursday 10-02-14

Competitors:
A. SCs, 1 rep every 20 secs for 30 reps @ 165/115-205/165
B. FS, 5 X 5, rest 3, lighter/mod load across, not maximal
C1. 4-5 X Unbroken Double Unders (capped at 50)
C2. 4-5 X Unbroken Strict Pull Ups (capped at 20)
+
Workout:
40-30-20-10 of Wall Balls 20/14
12-12-12-12 of Box Jumps 24/20

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 09-25-14

STRENGTH & SKILL WORK:
3 sets of 12 Hang Power Cleans
*Work on form before adding weight

WOD: In teams of 2
One minute of max effort at each station
Pushups
Ring Rows
Air Squats
KB Swings
*One partner works for a minute while the other partner counts and records reps

Recent Blog Posts

Just Ask...
|
Promises, Promises
|

Masters WOD

Wednesday 10-01-14

Masters at 8:00 am


Kids WOD

Tuesday 09-30-14

WARMUP: Freeze Tag

SKILL WORK: Front Squats & Push Presses

WOD: AMRAP
5 Front Squats
5 Push Presses
5 Box Jumps

GAME!!!