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- Start date: Monday Sept 8th at 7am or 6:30pm
- $125 ($99/student and military)
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180 Pleasant Street, suite #2
Easthampton, MA 01027
Fitness- A1. Strict Press DeLoad 5-5-5 reps @45,55,65%; Rest as needed A2. DB Weighted Lunges x6 reps/side; Rest 2 minutes B. 4 sets for Max Calories/Reps 30 seconds Max Cal Row (sprint!) 30 seconds of Rest 30 seconds of DB Seated Press 30 seconds of Rest 60 seconds of Jump Rope 60 seconds of Rest Performance- A1. Strict Press DeLoad 5-5-5 reps@45,55,65%; Rest as needed A2. Front Rack Weighted Lunge Step Up x5/leg (box or plates should be a couple inches below foot with leg raised to hip height); Rest 1-2 minutes B. 4 sets of: 30 seconds of Max Cal Row 30 seconds of Rest 30 seconds of Hspu 30 seconds of Rest 60 seconds of Double Unders 60 seconds of Rest Competition- A. 5 sets of: Clean (power or squat) 1.1.1 (rest 5-10 seconds; Rest 2-3 minutes Goal here is to have all 5 sets to be moderate heavy to heavy. Warmup accordingly. B. Every 90 seconds for 12 minutes 1 1/4 Front Squat x2 reps @73% 1rm C. 10,9,8,7,6,5,4,3,2,1 reps of: Rounds 10,9, and 8 Squat Clean @115/73 Chest to Bar Pullups Rounds 7,6, and 5 Squat Cleans @135/93 Pullups Rounds 4,3,2, and 1 Squat Cleans 165/113# Strict Pullups [gallery ids="6327"] WholeLifeChallenge How To Play
The Whole Life Challenge is the 56-day online game that allows you to affect lasting change in your life. While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.
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Fitness + Performance- A. Gymnastic Session for 15-20 minutes Pick one Upper Body movement (think Handstand variations and Pullup variations) Pick one Lower Body or Core Movement (think Squat variations and V-up/Hollow variations) Optional Third Pick of your choosing (Rope Climbs, Double Unders, Jumping) Choose a rep scheme or set time frame and do 2-3 quality sets. Work with other people with common goals if possible. B. Every 15 seconds for 5 minutes Strict Pullups x2-3 reps or Ring Rows x4-6 reps (Banded Pullups are ok here, but make sure you use strict form and full ROM) Rest 1 minute Every 30 seconds for 5 minutes Unbroken KBS x6-8 Tough Reps Rest 1 minute Every 15 seconds for 5 minutes Burpees x2-4 reps Competition- A. HS Skill Work x60 seconds Bridge Ups x2-4 reps w/ pause Double Unders x40-50 reps B. Strict Press DeLoad 5-5-5 reps @45,55,65% w1rm; Rest as needed C. OTM x8 minutes Split Jerk x1 rep Warmup to a challenging but technically proficient weight and do all 8 minutes at that weight. Note the percentage and load. D. 2k Row Time Trial Row I need to know where you are all at with this so please get it done. I know it isn't everyone's favorite but it reveals a lot. PreClass Mobility - Crossover Symmetry or Bullet Proof Shoulders circuit [gallery ids="6322,6323"]
Holiday schedule: 10am WOD only, see you there and Happy Labor Day! Fitness + Performance- A. DeLoad Week Back Squat 5-5-5 @45,55,65% of w1rm Rest as needed B. 4 sets of: 3min Clock 200m Run or 200m Ski/Row 10x Thrusters 45#/33# AMRAP Box Jump Overs 24"/20" Rest 3 minutes Fitness Phase is encouraged to use light db's for the thrusters. Run and thrusters should be fast and proficient. Competition- A. EMOTM x12 minutes Odd- TnG Power Snatch x3-5 reps @65-70% Even- back Squat @22x1 x2-3 reps @70-75% 1RM B. 4 sets of: 3min Clock 200m Run or 200m Ski/Row 10x Thrusters 45#/33# AMRAP Box Jump Overs 24"/20" Rest 3 minutes PreClass Mobility - Ido Portal Squat Therapy [gallery ids="6318"]
9:00 Olympic Lifting with Coach Tony 10:00 Final BAF WOD 11:00 "End of Summer" BBQ. Come welcome our new members and give Aletheia a great send-off! Warmup- DROM Drills + 6-Count Burpee led by Coach Jim:) Workout- Final B-A-F WOD! & Aletheia Send Off WOD! All phases participate together in honor of Aletheia! A. Movement Review and Standards B. Mixed Modality Partner WOD! Part 1 In teams of 2 alternating 1 minute rounds 1 min AMRAP of DB Front Squats 1 min AMRAP of DB Push Press 1 min AMRAP of DB Hang Cleans Partner A will do one minute of squats then partner b will do one minute of squats until both athletes have done all three movements. Rest 3 minutes together exactly! Part 2 In teams of 2 400m Run (together) 40 Pushups 30 Sit-ups anchored 20 Walking Lunges (10/leg) 400m Run 40 Air Squats 30 KB or DB Swings 20 Burpees One athlete works at a time but all runs are done together. Split the work up evenly but you can break the reps up as you see fit. Score is total time to conpletion! Comp phase- on Part 1 I encourage you guys to do. 1 min Front Squats 155/105 (from floor) 1 min Push Press 135/83 1 min Hang Snatch 115/63 To Aletheia- We wish you the best at your new home! You have been a special part of this family from day one. You will always have a home at ECF! [gallery ids="6314"]
Fitness + Performance- A. Deadlift 5-3-1+ @75,85,95% of W1RM (w1rm is 90% of 1rm) Build to 65% or a moderate weight in sets of 2-3 reps and then start sets of 3. B. 3 sets of: SLDL x6 reps/leg Use a barbell for this. Standing leg should have a soft knee. Upper and lower body move together as one unit. Use a challenging weight. C. 12 min AMRAP 3x Deadlifts @70% of Part A 6x Pullups 9x NPUB AFAP (no spinal lag) (Compare score to 5/23 when we did a similar wod) Competition- A. 3 sets for quality Muscle Ups x3-7 reps Double Unders x40-50 reps Barbell Sotts Press x3-7 reps B1. Clean Grip Deadlift TnG 5,4,3 AHAP Rest 1 minute B2. Bench Press 3-3-3+ (70,80,90% of w1rm) Rest 1 minute C. For Time: Toes to Bar x50 reps D. 25x KBS @70#/53# 15x Cal Row 25x Hang Power Clean 135#/95# 15x Hand Release Burpees 25x KBS 70#/53# [gallery ids="6312"]