Sat. May 7. 8-10a: Open gym. 10a. Olympic Lifting workout: Snatch Push Press + Overhead Squat – 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1 Power Snatch – 70% x 3, 75% x 3, 80% x 3, 3RM Post: Snatch High-Pull – 75% (of sn) x 3 x 3, 80% […]
Saturday and Sunday Read More »
WOD: A. Teams of 2: Each partner completes 1 full round before p2 does work: 3 rounds for time (6 rounds total) 3 Burpee Box jump overs (24,20) 5 Front Squat (95,65) 7 shoulder-overhead (95,65) B. Post mobility- coaches choice-mandatory. *get to know you’re class mates while cooling down.
WOD: A. EOMOTM x 10 min. (5 rounds) 2 Strict shoulder press. *After warming up, start clock and build to a heavy double strict press. apprx. % based off 1rm: 1. 55%. 2. 65%. 3. 75%. 4. 80-85%. 5. 85-95% B. Hollow Body hold/ Arch hold skill. C. Tabata Hollow Hold/Arch hold. 20 on x
“There is a class for those of us over 50. Some of us are way over 50! Stretching. Agility. Balance. Strength training. Very reasonably priced. I highly recommend it if you are older and want to work out with others your age and condition.” -Marc K.
WOD: 3 rounds (24 min) E2MOTM (Teams of 2-4): If you perform the allotted work before time ends, walk the remainder of the time before switching movements. 1. Sled push 25m. P1 pushes down, P2 pushes back, P3 pushes back down. *mod load on sled, but not enough to make you stop. 2. Jog 200m.
WOD: 5 rounds for reps of: (15 min total, no rest between rounds.) 1 minute of Deadlifts (185/115#) *scale to ~40% 1rm. 1 minute of push-ups *scale accordingly so that body positions are correct! 1 minute of strict knees-to-elbows/hanging knee raise Post total reps for each movement, plus total reps.
WOD: 15 rounds: Run 30 sec. Rest 10 sec. *Run all of these on the B-line trail beginning at rogers street and running towards Fairview street. Goal is to cover the exact same distance each interval, with only 10 sec. rest between each. If you have a heart rate monitor wear it to see what
