Week of September 8 through 13

September 7th, 2014
by:

Announcements

Specialty Classes
Pull-up Clinic – Work on pull-up, T2B and K2E progression – Monday at 5:30pm-6:30pm.

Membership Appreciation
September/October marks our 3 year anniversary. Thank you to all our members for making this possible! We will be doing several things to show our appreciation. The first thing was that our 3x per week members were upgraded to 4x per week and our 2x per week members were upgraded to 3x per week for the months of September and October. You had to be a member as of 8/31/14 to qualify. Our unlimited members will be receiving a special gift bag full of goodies starting next Saturday. (Contents vary slightly between bags, and we do have some 100% vegan bags.)

Gift


Monday, September 8

Strength – EMOTM Supersets of Deadlifts and Good Mornings for 10 minutes.
Perform the Deadlifts on the ODD rounds and Good Mornings on the EVEN rounds. Perform 5 reps every minute for each exercise.
Your Deadlifts should start @ approx. 40% of your 1RM. Move up in weight from there.
Your Good Mornings will all be done at the same weight – Male wt. range 45-95# / Female wt. range 30-65#

Build up to a challenging set of 5 reps for both the Deadlifts and the Good Mornings. In the 10 minutes you’ll be doing 5 sets of each exercise.

Remember that a proper Good Morning is driven by a strong contraction of the hamstrings and glutes. The back is straight and taut, but the driving force should come from the hamstrings and glutes.

WOD
3:00 AMRAPs (Larger classes 1/2 do one AMRAP while other 1/2 does the other)

  • 12 DB/KB S2O 45/30s35/20s30/12s
  • 6 Clapping Push-upsHR Push-upsPush-ups
  • 6 Ring DipsMod. Dips

Rest 2:00

  • 10 BB Front Squat 135/95#96/65#65-35#
  • 5 Prisoner Squats
  • 5 Straight-leg Deadlifts 135/95#96/65#65-35#
    (First do a normal deadlift, then do 5 straight-leg deadlifts.)

Rest 2:00

Repeat both AMRAPs

Tuesday, September 9

StrengthEMOTM Supersets of Bench Press and Ring Push-ups with a 1 minute rest between supersets. Perform 5 sets (minutes) of each exercise. Cycle through 5x.
Perform 5 reps every minute for Bench, 8 reps on the Rings Push-ups and 1 minute of rest.
Work-out in groups of 3. The person resting is spotting the person doing the bench press! As soon as the person benching is done, then the spotter sets up the weight for their bench press.
Your Bench should start @ 40% and go up from there.

Super sets of weighted push-ups and box dips with a 1 minute rest between supersets.
Perform 10 weighted push-ups, 10 box dips and 1 minute of rest.
Work-out in groups of 3. The person resting is placing the wt. on the back of the person doing push-ups. As soon as the person doing push-ups is done, then the person that placed the wt. is selecting the weight they’ll use for their push-ups.

WOD
5 Rounds for time of:

Buy-in: 500m Row

  • 30 D/U or 100 Singles
  • 10 OHS 115/75#  (Unbroken)95/65#65/35#

Cash-out: 400m Run

The buy-in and cash-out are part of the overall time.

Wednesday, September 10

Strength – EMOTM Supersets of Strict Press and Top-Down KB Flys for 10 minutes. (Strict presses will be performed from the ground and not off a rack.)
Perform the Strict Press on the ODD rounds and Top-Down KB Flys on the EVEN rounds. Perform 5 reps every minute for the Strict Press and 8 reps on the Flys.
Your Strict Press should start @ 40% and go up from there. Keep your Flys at the same weight. Use a wt. in the following range – 20s to 35s5s to 15s.

WOD
EMOTM perform the following.

  • 3 Power Cleans, 135/95#115/75#75/45#
  • 3 OTB Burpees

This becomes a death-by on Minute 11, i.e.
Minute 11 = 4 reps of ea.
Minute 12 = 5 reps of ea.
Minute 13 = 6 reps of ea.
and so on…

Thursday, September 11

Strength – EMOTM Supersets of Back Squats and Depth Drops. Click here to see a Depth Drop. Larger classes will have to stagger.
Perform the Back Squat on the ODD rounds and Depth Drops on the EVEN rounds. Perform 5 reps every minute for Squats and 5 reps on the Drops.
Your Squats should start @ 40% and go up from there. Keep your drops at the same height, 20”/16”
If you cannot maintain proper form through a full range of motion (from standing to below parallel on the squat), then don’t try blue today. Do green instead and really work on form and range of motion.

Box Air Squats against pole or wall. Working on proper form – back straight, chest up and wt. on heels.

WOD
You have 3:00 to complete 2 rounds of:

  • 5 Box Jumps 30/24″24/20″20/16″
  • 5 C2B Pull-upsPull-upsMod. Pull-ups

If you complete 2 full rounds then rest until the 3:00 are up and then start back up for another 3:00, but this time add 2 reps to each exercise. If you again complete 2 full rounds continue for another 3:00 and again add another 2 reps to each exercise. Continue until you fail to complete 2 rounds in a given 3:00 period.

Friday, September 12

Strength – EMOTM Supersets of Bulgarian Split Squat and Sumo Deadlift in 10 minutes. See the Bulgarian Split Squat here. Please do not use our benches for these. Use boxes.
Perform the Bulgarian Split Squat on the ODD rounds and the Sumo Deadlift on the EVEN rounds. The Split Squats should start @ 45/15# and go up by 10# every other round. Start at 135/95# on the Sumo D/L and add the weight you feel appropriate for 5 rounds.

Build up to a challenging set of 5 reps on the Sumo D/L in 5 sets

WOD
For time: (20 minute time cap)
10-9-8-7-6-5-4-3-2-1 reps of each:

  • Pull-upsMod. Pull-ups
  • Indian Sit-up / Power sit-ups
  • Snatch 75/45#65/35#

Saturday, September 13

Tag Team WOD
Pair up with someone of similar abilities on the weighted movements. Only use 1 Barbell for each team. This will be very challenging but each person is doing only roughly half so the pace should stay quick.

Tag Team “Fran from Hell”
21-15-9 reps of:

  • Thrusters 95/65# – 75/45#65/35#
  • Pull-upsMod. Pull-ups

Run 1 mile together

9-15-21 reps of:

  • Thrusters 95/65# – 75/45#65/35#
  • Pull-upsMod. Pull-ups

Then Tag Team Double Grace

60 Clean + Jerks 135/95#115/75#75/45

Thrusters