Saturday and Sunday
Sat. June 18. No Classes today- Strength in our streets! Come support our team in Indy! Sun. June 19. Fathers Day, Rest Day.
Saturday and Sunday Read More »
June 2016
Friday
WOD: 2 person teams: Flipping ‘Diane’ 21-15-9: Tire Flips Handstand pushups *partner 1 begins on Tire flips, at the same time p2 begins on HSPU, once both partners are complete with the 1st round, they switch movements and rotate through until both partners have finished 21-15-9 of both tire flip and hspu.
Thursday
WOD: A. Back Squat – 70% x 10 x 3 B. Overhead Squat – 65% x 3 x 2, 70% x 3 x 3 C. Post Core work: Tabata reverse crunch on cage 20x10x8
Wednesday
WOD: Run: 1000m. @ moderate pace, rest 3 min. Run: 5x200m @ moderate pace, rest 40 sec. between intervals. Run: 2x400m @ moderate pace, rest 1:30 between intervals. Run: 5x100m @ moderate pace, rest 20 sec. between intervals. *Workout pace: Pick a sustainable pace from start to finish, If you are unable to sustain the
Tuesday
WOD: All work performed outside: Teams of 2-4 (3 is preferred) 3 rounds (24min) E2MOTM: 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. (post #121) easy pace controlling breathing. 3. 20 heavy russian KB swings.
Monday
WOD: Tabata. 20 on x 10 off x 8 rounds (12 min total) 1. Row (meters) 2. Thruster (empty bar) 3. pullups * Go through 8 full rounds of rowing, completing max meters each 20 sec interval. immediately after 8th round of row, move onto 8 full rounds of empty bar thrusters, then immediately after
Saturday and Sunday
Sat. June 11. 8-10a: open gym. 10a-11a: Olympic lifting- clean and jerk. Power Clean + Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean) Front Squat – 60%x3x4 Push Press – 70%x5x4 11a-Noon: FREE members team WOD. 2015 Team regionals event 7: 20 min cap: 30 cal row/deadlift hold 30
Saturday and Sunday Read More »
Friday
WOD: ‘Nasty Girls’ 3 rounds for time: 50 air squats 7 ring muscle ups *same scaling as last week 10 hang power cleans (135/95#) *scale accordingly so that work can be done in 1-2 sets.
Thursday
WOD: Handstand pushup skill work ~10 min. A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Warmup to Deadlift weights D. Alternating EMOM x 10 min. Odd min: 5 Deadlifts @ ~70% of 1 rm. even min: 5 kipping HSPU *modify accordingly from skill work.
Wednesday
WOD: A. Front Squat 5×5 @ 75% B. Overhead Squat 5×2 @ 75% C. Post core work: 3 super sets of 10 reps each arch up+ pushup & GHD situp/straight leg abmat situp 615pm Olympic Lifting: Snatch Power Snatch + Snatch – 60% x (1+2) x 4 (% of power snatch) Snatch pull- 85%x5x4
