Thursday: 160901

Posted: August 31, 2016 by Todd Katz in Uncategorized

Part A) Overhead Squat 2×40%, 2×50%, 3×60%, 3×65%, 3×70%, 3×75%, 3×80%

Part B) 3 Rounds Not For Time;
5 Tempo Overhead Squats @50% 1RM**
5-8 Chest to Ring Pull-Ups; **Tempo= 10 seconds down, 3 second hole, AFAP up

Part C) AMRAP 12
3 Squat Snatches #135/95
5 Ring Muscle Ups*
9 Hand Release Push-ups

Post load and total number of rounds and reps to comments:

*Scales for Muscle Ups: If you have good pullups and ring dips Option 1) 10 Ring Pullups (pull rings all the way below the clavicle and use a False grip), 10 Ring Dips. Option 2) 10 MU Transitions. If you do not have pull-ups yet, do 15 strict chest to bar chin ups with as small of a band as possible, and some kind of assisted dip but no bands for ring dips please! Unless you use the bands consistently they do you no good.

Wednesday: 160831

Posted: August 30, 2016 by Todd Katz in Uncategorized

Part A) Front Squat 4×2 @80%, 1×3 85%, ME @75%

Part B 5 Rounds for Time:
5 Clean Jerk Thrusters (see video for how to do this correctly) 135/85
10 Russian KB Swings #70/53
5 Jerks #135/85
Max Bar Hang
Rest 1 min

Post load and time to comments:

Coach’s Notes: The Clean and Jerk Thruster is similar to a squat clean thruster however, when you are coming out of the bottom you are allowed to jerk the weight over head, effectively making the movement a little easier. (happy last day of August)

TUESDAY:160830

Posted: August 29, 2016 by Katie N Hanger in Uncategorized
(a) Strict Press 10×2 @ 70-85%
 
(b) 5 Rounds For Time:
15 Bent Over Rows #135/95
10 1-Arm Clean + Strict Press, alternate 53/35 KB
1 Legless Rope Climb (mod= use legs or 16 alternating ring rows)
–1 minute Rest–

 

*Note: The video shows push press/jerk. We are doing strict press (no dip from legs). If using the alternating ring row variation instead of legless RC, both hands stay on rings, but one arm pulls at a time for a rep. Get dirty!

Monday: 160829

Posted: August 28, 2016 by Todd Katz in Uncategorized

Reminder: Cryotherapy: Monday August 29th: We will be having a Hammerdown night at Cryotherapy Advantage Monday, August 29 from 10am-8pm. Cryotherapy sessions will be only $35/session (45% discount) and Normatec will be FREE. Below is a link to book your appointment. You can also call to book. Hope to see lots of you there!
To Book an Appointment:
https://clients.mindbodyonline.com/classic/ws?studioid=353735&stype=-9

Do you want to feel AWESOME after a hard workout? Or how about this… do a Cryo session about 30 to 60 minutes prior to the WOD!! Some anecdotal evidence… I jumped in the cryo tube at 12 noon a couple of weeks ago… at 1:30 I went out for a run in 101 degree heat. (something many of you know I hate to do… (run in the heat that is). I do love to run!!! I ran a good 90 second per mile faster pace for two miles!!! You really need to try this for yourself and Monday may just be a great day to come in and try at 35 dollars and then followed up with 30 minutes of free normatec. If you’re looking for the opportunity to give it a try today’s the DAY!!!

Part A) EMOM 10:
2 OHS @75%, add weight if feeling good)

Part B) 4 Cycles:
AMRAP 5
10 OH Walking Lunge Steps #85/65
10 Burpees
3 C2B, add 1 rep each round
–1 minute Rest–
Notes: 5 min work, 1 minute rest. Numbers reset for each cycle

Saturday: 160827

Posted: August 26, 2016 by Todd Katz in Uncategorized

Cryotherapy: Monday August 29th: We will be having a Hammerdown night at Cryotherapy Advantage Monday, August 29 from 10am-8pm. Cryotherapy sessions will be only $35/session (45% discount) and Normatec will be FREE. Below is a link to book your appointment. You can also call to book. Hope to see lots of you there!
To Book an Appointment:
https://clients.mindbodyonline.com/classic/ws?studioid=353735&stype=-9

Saturday WOD: Let’s be Fran Tastic!

Option A) Fran RX
21-15-9 Reps for Time:
Thrusters 95/65
Pullups

Option B) RX+ For those feeling a little saucy with Fran Change the weight to @ 135/95

Option C) For Competitive Athletes Only who need to clear some carbon out of their lungs.
Frantasy Land:
Fran Rx THEN Add
15-12-9 reps of:
115# Thrusters
Chest to Bar Pullups THEN Add
12-9-6 Reps of:
135# Thrusters
Bar Muscle Ups

Post Workout: Optional 800 Meter Buddy Carry or 800 Meter Sandbag Carry

Friday: 160826

Posted: August 25, 2016 by Todd Katz in Uncategorized

Cryotherapy: Monday August 29th: We will be having a Hammerdown night at Cryotherapy Advantage Monday, August 29 from 10am-8pm. Cryotherapy sessions will be only $35/session (45% discount) and Normatec will be FREE. Below is a link to book your appointment. You can also call to book. Hope to see lots of you there!
To Book an Appointment:
https://clients.mindbodyonline.com/classic/ws?studioid=353735&stype=-9

RUN: 3x2000m with 5min Rest between efforts

Pace Targets:
1st 2k- 1 mile PR + 90 sec/mile
2nd 2k- 1 mile PR + 75 sec/mile
3rd 2k- 1 mile PR + 60sec/mile

Coach’s Notes: This approximates mile pacing with each 2k. The objective is to get faster with each 2k run effort🙂

Thursday: 160825

Posted: August 24, 2016 by Todd Katz in Uncategorized

Part A) Romanian Deadlift 3RM (find max Broad Jump in between sets)

Part B) 7 Rounds for Time:
2 Deadlifts @ 85% 1RM
6/each Side Circus Press AHAP
8 Box Jumps, 20″
10 Deficit Push-Ups (2-8″ plates on each side)