Fitness

Friday, 022219

The Open is here !

All:

19.1

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RX

*ladies : 14# to 9′ target

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Scaled:

*ladies: 10# to 9′ target

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Our EMOM build out will truly pay off for this workout!!!

*Tips / Strategy

A. Close set up, easy transition

B. Weightlifting shoes can be a HUGE help for many here. On the rower and the wall balls alleviating some stress from certain mobility limitations

C. It won’t be who comes out of the gate hot, it will be who can maintain a good hard pace from the start.

D. Find a strategy for you and do your best to stick with it.

E. Higher level competitors will be looking to go unbroken on walls, in and out of rower fast and keep your pace. Next level down can look to maybe break the wall balls one time, while dropping a little on the rower. . . And so on.

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***once we see this workout in action more tomorrow, look for a video and / or podcast of which touches on 19.1 more in depth.

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Have some fun out there and get after it. Tag is on social so we can follow along !

Wed, 022019

Weightlifting Wed

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Announcements:

A. Friday Night Lights is just a few nights away! Join us Friday night at 5:30 to kick off the 2019 Open season. A blast every year and this will be no different. Lulu lemon will be in house along with Ellery Photos

B. You do not NEED to sign up for the open to join FNL, but we do encourage everyone to do so and have some fun with it. It’s a blast and a great measurement for progress from prior and progressing forward

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Options:

A. Power Snatch to heavy single

A. Back SqT

Men to 1-2 rm for day

Women 2-3 rm for day

A. Single leg work;

(1) step ups – same leg 6-8 reps x 5 sets each

(2) front rack lunge – same leg or alt work ^

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B. EMOM x 8

8/7 cal bike

8 Russian KB swing

*modifications available

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B(1): option

Emom x 9-12

Minute 1: 20 double unders + 30′ dB front rack lunge

Minute 2: 15/ 12 cal bike

Minute 3: 5 c2b pull-ups

Tuesday, 021919

Beach season is coming!

Stay tuned for a bodybuilding template for optional programming; pre and post CFF programming.

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A1. Clean Pull @100% of clean x 1 rep; every :90 x 5

A2. Triple bounding x 2x

B. 500m Row x 3 rds; rest 3 min – fastest splits yet

C. Conditioning

:30 db snatch 50/35

:30 bike

:30 hang power cleans 115/83

:30 HS walk (25′ sections)

Rest 3:30 x 3

*modify accordingly, see coach

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Post class:

Emom x 10

Minute 1: 15/12 cal ski

Minute 2: 10 heavy wall balls

D. Becomplete

1. Wall Press – :15 hold x 5; rest :45

2. Plate around the world. 10 rotations each direction x 3 sets

3. kB front rack wall sit. Tabata x 7-10

4. Change plate : rear flys and front raises. Super set. 8-10 reps each x 4 sets both

5. Sled sled step x 30-40′ x 4 each way

6. Crossover symmetry or scap work

Monday, 021819

Kelly

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Announcements

1. Did you register for the Open? Friday night

Kicks off our Friday night lights season!

2. Today starts the schedule change from 9&10a to 8:30 and 8:30am classes.

3. Full / normal schedule today ; not abbreviated for the holiday

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A. Split jerk ; technique all the way to heavy singles. Details on climbing discussed at whiteboard

B. Conditioning:

AMRAP 10 @80%

3 Thrusters 135/93 115/83 95/63 etc

6 burpees over bar

3 bar muscle ups / c2b / pull-ups / jumping

6 box jump overs 30/24 – 24/20

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Post class:

Becomplete:

1. DB sa row 10 reps x 3 sets each side

2. Heavy KB front rack step ups 8 reps alt x 4 sets

3. Bodyweight ring row holds – :10-:15 hold. Chest to rings x 3 sets

4. Banded side step 30′ each way; superset with :15 Hs hold x 5 sets

5. 20 min recovery work

6. Crossover symmetry

Saturday, 021619

Announcements:

1. Yoga – this Sunday at 9am. Join us! See details on Facebook event.

2. Have you registered for the Open? Sign up and join us weekly for Friday light nights.

3. Starting Monday: 9a and 10 class times are changing to 8:30 and 9:30. Am folks please make sure to note changes.

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A. Clean; every :90 x 8 ; once to 75%

B. Afap

50 DU

20 burpee bj over 24/20

20 hang power clean 155/103

50 double unders

20 dB step overs 50/35’s -24/20”

20 double DB snatch ^

50 double unders

Friday, 021519 Fi/P

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Fitness / Performance:

Weightlifting:

A. Snatch – climb to heavy single for the day

Or

A. Power clean + Front SqT + Jerk; to heavy single

B. Open Prep

50 Deadlifts 225/153

50/40 cal bike

50 hspu

50/40 cal row

50 Wall balls

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Post class:

D. Becomplete

1. Single arm Seated band press x 10 reps slow and controlled and working on OH positioning x 3 sets each side

2. Yoke walk -40′ HEAVY

2a. 40-50′ broad high jump / superset ^. 6-8 sets

3. Emom x 10. Minute 1: 10-14 alt pistols. Minute 2: shoulder taps. :20-:30 of controlled movement

4. Russian twists – med or wall ball. 20 alt x 3

5. 10 min foam roll hips, butt and back

6. Crossover symmetry

Thursday, 021419

Coach Danielle

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Happy Valentine’s Day to all. All are welcome to hit today’s partner wod with their significant other as partner in class.

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Teams of 2

A. 0-10

50/40 cal bike

50 s to OH 155/108

35 burpees over bar

35 / 28 cal bike

Rest 3-4 min

B. 8 min

1250m row alt every 250m

200 double unders

Rest 2-3 min

C. 12 min amrap

15 pull-ups

20 push-ups

30 abmat sit-ups

40 air squats

Wed, 021319 Fi/P

Sarah

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Reminder:

Next Monday, the 9&10a classes, become 8:30 and 9:30.

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Fitness / Performance:

A. Hip Hang SqT Cleans: climbing in 3 reps in 16-18 minutes

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B. amrap 7

6 hspu

9 Russian KB swings 70/53

12 goblet squats

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Post class,

Becomplete:

1. single arm banded rows x 15 reps each side x 3 sets

2. 50 banded afap squeezes + 50 banded face pulls

3. 3×10 weighted Ghd back extensions

4. Reverse hyper. 2×25 @15% of back squat

5. 20-30 minutes of foam rolling body and issue areas

6. Crossover symmetry recovery

Tuesday, 021219

All:

Option 1:

A. Row

500m x 12; rest 1 minute between

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Options 2:

A. Group Gymnastics Skill Session: post warmup

12 minutes

B. 4-5 rds

500m row

15 box jump overs

12 c2b pull-ups / pull-ups

9 burpees over rower or pbar

Rest 3 min between

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