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Fitness

Monday 04-27-15

Group Warm Up:
3 Sets Slow of:

Min 1: Pause Wall Squat Holds X 30 secs
Min 2: Tempo Ring Variations X 30 secs
Min 3: Plank Walk Outs and Holds in Ext X 30 secs
Min 4: Hollow Body Swings X 30 secs
+
Workout @ 60-70%:
Every 5 mins for 25 min complete:

5 Hang Power Cleans
5 Front Squats (adv. HSCs or SCs)
5 Pronated Grip Ring Rows- elbows out
5 Neutral Grip Ring Rows- elbows in
10 Burpees- switch directions at 5
20 Hollow Body Rocks

Note: If for some reason you can’t complete all the movements with the 5 minute time period it then becomes an amrap.
+
“Mandatory Finisher”
Couch Stretch- 2 mins per leg

Fitness Program Description

Performance

Monday 04-27-15

Group Warm Up:
3 Sets Slow of:

Min 1: Pause Wall Squat Holds X 30 secs
Min 2: Tempo Ring Variations X 30 secs
Min 3: Plank Walk Outs and Holds in Ext X 30 secs
Min 4: Hollow Body Swings X 30 secs
+
Workout @ 60-70%:
Every 5 mins for 25 min complete:

5 Squat Cleans, build to 185/125-225/155
5 DB Weighted Supinated Pull Ups
5 Un-Weighted Strict Pronated Pull Ups
10 Burpees- switch directions at 5
5 Strict Toes to Bars- naturally a Pronated grip
5 Strict Knees to Elbows- naturally a Supanated grip

Note: If for some reason you can’t complete all the movements with the 5 minute time period it then becomes an amrap.
+
“Mandatory Finisher”
Couch Stretch- 2 mins per leg

Performance Program Description

Competitor WOD

Monday 04-27-15

Competitors:
A. 2 Position Snatch , 4-6 sets of the complex
– below knee, then floor, rest 90-120 sec between sets
– build heavier than last week, not a max effort
B. Heaving Snatch Balance, 6 Tough Doubles, rest 2 min
C1. OH BB Walking Lunges, 5 X 20 reps, rest 30 sec
C2. Strict Muscle Ups, 5 X 2 + ARAP L-sit on Rings, rest 1 min
C3. Strict HSPUS, 5 X 12, cluster in 3s as needed, rest 1 min
C4. Kipping HSPUs, 5 X 15, fraction in 5s as needed, rest 5
D. Seated Medball Russian Twists, 4 X 20 reps, rest 2 min

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 01-29-15

Come see what Coach Dave has up his sleeves for you today!

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Masters WOD

Sunday 04-26-15

“Mini” Cindy-Jackie-Helen

6 Min AMRAP
5 Pull-ups/Ring Rows
10 Push-ups
15 Squats

Rest 2 Mins

6 Min AMRAP
250 M Row
12 Thrusters (45/30)
6 Pull-ups/Ring Rows

Rest 2 Mins

6 Min AMRAP
200 M Run
6 Pull-ups/Ring Rows
12 KB Swings (55/35)


Kids WOD

Wednesday 04-15-15

WARMUP: Touch of Strength Tag
Do 4 Pushups every time you get tagged

SKILL WORK: Tabata Jump Rope Drills

WOD: AMRAP
Round 1: 1 Single Under
5 Burpees and Shuttle Run
Round 2: 2 Single Unders
5 Burpees and Shuttle Run
Round 3: 3 Single Unders
5 Burpees and Shuttle Run
Round 4: 4 Single Unders
5 Burpees and Shuttle Run
Round 5: 5 Single Unders
5 Burpees and Shuttle Run
etc…keep adding one more single under until time is called
*Advanced Fire Breathers start with 5 Single Unders Round 1 and add 5 single unders each round

GAME!!!