Workout of the Day

August
28
2014

WOD 8/29/14

Posted by Shane, 5:37 pm

Paleo challenge weigh in today. Please arrive 10-15 min early to class to get body fat %.

This is last week of squat snatch series so come see improvement from last time. I will program mostly power snatches for a while now but those competing or wanting their snatch to go up need to continue working on squat snatch.

Take 15 min to establish 1RM squat snatch

then,

AMRAP in 12 min:

20 cal row
10 alt pistols
20 ss push ups
10 alt front rack lunges #95/65 masters # 75/55
20 slam balls #30/20
10 alt pistols
20 mb cleans #20/14
10 hspu (shoulder press #75/55)

There will be no Open gym Saturday for Labor Day weekend and just one class on Monday at 9:30am!

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August
27
2014

WOD 8/28/14

Posted by Shane, 5:58 pm

3 Rounds: (take 15 min)

15 v ups
20 ghd sit ups
25 side crunches on each side with partner anchoring feet

AMRAP in 12 min:

30 double unders (100 singles)
20 kb swings #53/35
10 box jumps #30/24 (step ups allowed for RX)

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August
26
2014

WOD 8/27/14

Posted by Shane, 7:37 pm

20140827_194403
Max unbroken ring muscle ups or max unbroken pull ups in 2 min

then,

4 RFT:

400m run
5 ring muscle ups or 15 chest to bar pull ups – both RX (masters 15 pull ups)
10 push press #115/75 masters #95/65
15 wall ball #20/14

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August
25
2014

WOD 8/26/14

Posted by Shane, 6:49 pm

IMG_7071
Front squat w/ 3 sec pause at bottom

5 @ 75% 1RM front squat
3 @ 80% 1RM
2-2 @ 85% 1RM
Go for 1RM w/ 3 sec pause (record 1RM)

then,

EMOM for 10 minutes do 3 front squats #135/95 masters #115/75
with remainder of time do ME over the bar burpees

record total number of burpees for score

Paleo weigh in is this Friday so arrive early to class. If you cant make Friday you can weigh in on Thursday.

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August
24
2014

WOD 8/25/14

Posted by Shane, 7:11 pm

81514

81514 (2)

Take 15 min to establish 1RM bench press
*compare to 6/25/14
after do ME bench press @ 60% of 1RM

then,

AMRAP in 12 min:

5 ring dips
7 power cleans #135/95 masters #115/75
9 toes to bar

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August
22
2014

WOD 8/23/14

Posted by Shane, 6:21 pm

Open gym 8:30am – 10:30am. Team WOD at 9:30am.

Make up a WOD you missed this week or practice skills if you don’t won’t to do team WOD.

Team WOD:

100 alt wall ball #20/14 10’9′
100 kb swings #53/35
100 sdhp #75/55
100 partner sit ups w/mb #20/14

buy out:

800m run

can split reps in anyway but both must finish 800m run together.

Yoga at 1:30pm Sunday then Ignite Pool party at 3pm! Remember kids are invited.

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August
21
2014

WOD 8/22/14

Posted by Shane, 6:18 pm

photo
Ignite Pool party this Sunday at 3pm at Lake Cyrus Club House. Please RSVP on Facebook page.

3 rounds: take 10 min

1 min plank hold
15 ghd sit ups
20 hollow rocks

then,

AMRAP in 25 min:

400m run
50 alt lunges
40 alt sit ups
30 barbell row #95/65
20 plank ups
10 bar muscle ups (masters/ 20 c2b pull ups)
20 cal row
30 push press #95/65
40 alt mtn climbers
50 lateral jumps
10 hspu
20 ghd sit ups
30 squats
40 russian twist
50 push ups

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August
20
2014

WOD 8/21/14

Posted by Shane, 6:18 pm

Ignite pool party this Sunday at 3:00 pm! It will be at Lake Cyrus swimming pool. We can eat dinner there around 6pm so if you want to bring something to grill out we have access to 2 gas grills or I will order Pizza for anyone that is not on Paleo challenge. This will be kid friendly so bring all the family and some adult beverages that will keep you cool because it is suppose to be real hot!

EMOM for 5 min: (75% of 1RM squat snatch)

IMG_3355.JPG (1)
1 squat snatch
3 oh squats

rest 1 min and change weights, then

EMOM for 4 min: (90% of 1RM squat snatch)

1 squat snatch
1 oh squat

then,

AMRAP in 12 min:

9 snatch grip deadlift #135/95 masters #95/65
6 toes to bar
3 squat snatch #135/95 masters #95/65

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August
19
2014

WOD 8/20/14

Posted by Shane, 6:15 pm

20140820_194600

10 RFT:

100m shuttle sprint
5 pull ups
10 gs push ups
100m shuttle sprint
10 sit ups
15 double unders (50 single)

rest exactly 30 seconds between each round

40 min time limit

Ignite Lake party, swim party at Lake Cyrus pool and golf outing dates to be scheduled soon!

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August
18
2014

WOD 8/19/14

Posted by Shane, 7:24 pm

IMG_1269
For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

wall ball #20/14
kb swings #70/53 masters #53/25
box jump overs (must jump for rx)
burpees

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