Tuesday 100113 To Friday 100413

Upcoming Events
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
Tuesday (10/1)
WOD Prep:
a.) Squat To Stand 1 x 12
* Hold For 1 Minute
 
1. 3 Rounds For Time of:
500m Row
12
Burpees
21 Box Jumps (24 / 20)
* 18 Minute Time Cap
 
2. Every Minute On The Minute For 8 Minutes
 
Injury Prevention:
* 2 Minutes Per Side
 
Wednesday (10/2)
WOD Prep:
* 2 Minutes Per Side
 
1. Establish a 3RM 1 1/4 Front Squat in 20 Minutes
* Rest 3 Minutes Between Serious Attempts
** Focus on the timing of the bounce out of the hole.
 
7 Minute AMRAP of:
* This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
 
Injury Prevention:
* 2 Minutes Per Side
 
Thursday (10/3)
WOD Prep:
a.) Wall Slides 1 x 12
b.) Scap Push-Ups 1 x 12
 

1. "Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull Ups
Push Ups
Sit Ups
Squats
Score is total reps completed. 

2.  High Bar Back Squat 4 x 7 Across @ Heavy As Possible
* Heavier Than Last Week
** Rest As Needed Between Sets
* 20 Minute Time Cap
 
3. Touch n' Go Snatch 5 x 5 @ 60% 1RM * Optional After Class
* Every Minute on the Minute for 5 Minutes
 
Injury Prevention:
* Accumulate 5 Minutes
 
Friday (10/4)
WOD Prep:
Foam Roll:
- Calves
 
1.  On The Minute Every 3 Minutes
7 x 400m Run
 
2.  Gymnastics Skills
5 rounds of:
:20 Handstand Hold :40 Rest 
* Against a wall with really pretty positioning.  
** Think, active shoulders and straight line – heels to hands
 
Injury Prevention:
* 2 Minutes Per Side

 

 

 

 

 

 

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