Friday
WOD: A. Shoulder Press: After warming up: 70-75%x3, 80-85%x2, 90%x1, 95%x1, 100%+x1 B. Three sets of: Good Mornings x 6-8 reps Rest 45-60 seconds Turkish Get-Ups x 3-5 reps each arm Rest 45-60 seconds Double-Under Practice x 60 seconds
WOD
Thursday
WOD: A.Deadlift: After warming up: 70-75%x3 80-85%x2 90%x1 95%x1 100%+x1 B. Rowing Skill work
Wednesday
WOD: Every 3 minutes, for 18 minutes (6 sets) rotate through the following stations: Minutes 1-3 & 10-12 – Kipping swing/pullup skill work (same progressions as last week) Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Minutes 7-9 & 16-18 – Crossover
Tuesday
“An athlete builds the rest of his or her life around training and competition; an exerciser fits training in around the rest of his or her life. Obviously there is a gradient here, not just polar opposites…..An athlete’s purpose and goals are entirely performance-oriented. Their training is geared toward reaching certain performance goals such as
Monday
WOD: A. Back Squat: After warming up: 70-75%x3 80-85%x2 90%x1 95%x1 100%+x1 B. CF Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 reps Shoulder to overhead (115, 75) 10 Deadlift (115, 75) 15 Box jumps (24″, 20′) Masters 55+ Complete as many rounds and reps as possible in
Saturday and Sunday
Sat. Feb. 14. HyperFit Camp: Shaun & Heather are gone. 8-10a: Open Gym 10-11a: Olympic lifting: Clean and Jerk 11-12p: Team WOD Sun. Feb. 15. Schedule TBA.
Saturday and Sunday Read More »
Friday
WOD: A. Shoulder Press: 60%x8, 70%x5, 80%x3+ B. OTM x 10: Odd min: 10 Wall Balls (14-9′, 20-10′) Even min: 10 Kipping Pullups
Thursday
“…we’ve found that a 25 year old athlete working out 3 days per week improves at a similar rate to a 45 year old athlete working out 5 days per week. In other words, not all hope is lost. Hitting the gym a day or two more a week can counteract some of the effects
Tuesday
WOD: A. OTM x 15 min total: Min 1: 30 sec max shoulder-overhead (75,115), 30 sec rest. Min 2: 30 sec max deadlift (75,115), 30 sec rest. Min 3: 30 sec max box jump/step (20,24), 30 sec rest. Repeat x 5.
