Skill Warm-up – 10 minutes 3 rounds of 20 pistols (10 each leg) 10 kipping HSPUs – work on the kip. Use paralletes and abmats where necessary. This is a warm up, not a workout. Make sure it is not something to challenging. Dynamic Effort – 20 minutes 8×5 @ 40-45% of 1 rep max […]
Conditioning/Strength With a partner (one completes a full round while the other rests) 4 rounds of 10 bench press @ 3/4-1x BodyWeight (1st set should be unbroken) 20 Calories on the AirDyne If done alone you can sub 20 HRPU’s and rest the time it takes you to complete a round. Gymnastics/Barbell Gymnastics “Amanda” 9-7-5 […]
Warm up – Fish Game @ 8am. Class warm up the rest of the day and then work on the skills in the WOD and get warmed up with the weight. WOD – “The Seven” A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December […]
Burnt Toast WOD will start promptly at 8am on Saturdays. The gym will open at 7:45 at the latest and you will be expected to be ready to go at 8am. There will be coaching at the 8am class only. We strongly encourage everyone that is able to make it at 8 to be there […]
No days off – Rest day = Stretch day 30+ minutes of Overhead Mobility using bands and poles 30+ minutes rolling/stretching your lower body – IT band, calves, hamstrings and groin
Warm Up – 10 minutes 3 rounds of the Burgener Warm Up 3 jump shrugs (1-2-3 triple extension) 3 jump shrug pulls (4-5-6 elbows up) 3 muscle snatches (7-8-9) 3 jump and lands (10-11-12, with the bar overhead) 3 hang power snatches Strength – 25 minutes Ascending in weight on the complex 1 x Power […]
There are three methods that the strongest guys in the world, West Side PowerLifters, use to get stronger. If any one of these are neglected, our potential strength gain is severely limited. Lets delve into them. The Max Effort Method – heavy sets, typically singles doubles and triples done above at or above 90% of […]
Conditioning Three rounds for time of: 10 Weighted toes-to-bar, 10 pound ball Row 200 meters with straight legs 10 Rower-facing burpees Row 200 meters with straight arms Gymnastics Modified Barbara Five rounds, each for time of: 10 C2bPull-ups 15 GHD’s 20 Push-ups 25 Air Squats rest 2 minutes or complete with a partner; one athlete […]
Warm-up – 10 minutes 15 dumbbell man makers at 20-25% bodyweight in each hand Strength – 30 minutes Deadlift with medium band resistance 3-3-3 Speed Deadlifts 10×3 on the minute with a medium resistance band – work in with a partner where necessary. There should be 50-55% of your 1rm dead weight on the bar. […]
Warm-UP – 10 minutes 3 rounds with an empty barbell of 10 muscle snatches 10 snatch balances Kneeling wall hip flexor stretch – 2 minutes actively stretching each leg Technique/Oly – 25 minutes EMOTM for 10 minutes 2 Snatch Pull at 120% of 1rm 2 Squat Snatch from below the knee at 50% of 1rm […]