Wednesday
A. Barbell Skill work for today’s movements B. 10 min clock to build to a heavy single complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk C. ARMAP 5 min @ 60-70% of todays part B. 1 unbroken complex x max reps.
Front Squat
Saturday and Sunday
8-10a: Open Gym. 10-11a: Starting strength week 2/day 2. 11a-Noon: Community workout ‘Ale’ to commemorate Alejandra’s coach back home who passed away in a car accident Ale 3RFT 11 deadlift (95/135) 11 front squat (95/135) 11 shoulder-overhead (95/135) If you drop the bar, 3 burpees. 12:15p: Double under clinic with Shaun Sunday: Rest day
Saturday and Sunday Read More »
Wednesday
Death By Push Up (Rings) With a continuously running clock perform: 1 Push Up (Rings) in the first 1 min, 2 Push Up (Rings)s in the second 1 min 3 Push Up (Rings)s in the third 1 min … Continuing this for as long as you are able. Death By Front Squat With a continuously
Monday
Front squat 1-1-1-1-1-1-1-1-1-1 reps *building to todays heaviest single. “Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss
Monday
WOD: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps *Goal is to build over the duration of each rep and each set, so if I finish my 5th set of ohs at 100#, the goal would be to begin the FS at 101# or more…etc.
Monday
“If you are not a specialized athlete, your training should be aimed at keeping you healthy and prepared for the variety of challenges life will often throw at you. Unfortunately, many individuals with no aspirations to be competitive athletes train only in one or two physical skill areas and only in the oxidative energy system.
Tuesday
“Our skills and abilities are what they are in that moment. Spending all of our energy feeling badly about what we cannot do takes away from our ability to give all we can to the task at hand. When we are able to accept rather than lament, we have the space to give 110%.” Moving
Monday
Two Paths by Juli Bauer …So stop comparing yourself to others. Stop trying to be someone else. Start figuring out what the hell you are going to accomplish today. Then do it. Skill: Perfecting the box jump- KStarr & Carl Paoli WOD: P1. Max Effort Front Squat. warm up in sets of 3 until 3
Tuesday
REMINDER: Our newest Coach led Specialty Class, Endurance, begins today @ 5:30pm! More info & Registration. Skill: Handstand/Handstand Walk Progression part #1. WOD: Working with a partner. 16 min total, 8 min per person. EMOTM: 3 front squats @ 65% of 1rm FS or 50-60% of 1rm BS, + 3 box jumps (24,30”)Partner 1 begins
