Fitness + Performance - MAP Session! A. 5 sets of: 250m Row Or Ski Sprint 20x Anchored Sit-ups 15x Heavy KBS 10x Ball Slams 5x MedBall OH Lunges (5 steps each leg, 10 total) 20/14# Rest 3 minutes between sets. Every set you will CHANGE the order in which you do the exercises. Score is total time to complete five sets including rest. B. Foam Roll Party remainder of class!! Competition - z1 Recovery + Body Maintenance A. Mobility- 2 upper body, 2 lower body MWods B. Choose z1 activity that is restorative and do it for 20 minutes C. Foam Roll and Stretching D. Make Up WOD if necessary Mobility - ostrich walk x20m + 3 min pry squat [gallery ids="6104"]
Warmup- 2 sets of: 250m Row, Inchworm w/ Pushups x5, Forward Lunge w/ Twist x10 steps, 10x Box Jump Step Downs, Goblet Squats x5 [caption id="attachment_6101" align="alignleft" width="3264"] Standard Warmup[/caption]
Fitness + Performance-
A. Close Grip Bench Press
Build to a heavy single.
Rest 2 minutes between sets.
B. 5 rft:
5x Power Cleans
10x Burpee Box Jump Overs 24/20"
A. 3 sets for quality
Bridge Ups x3 reps w/ 2-3 sec pause
Toes to Bar x5-15 reps (work on efficiency)
Weighted Pullup x2-3 reps
B. Every 90 seconds for 15 minutes(10 sets total)
Hang Clean + Clean
Build off of last week. Try to improve upon the reps from last week.
C. Tempo Front Squat
4x 2-3 reps @41x1
Rest 2-3 minutes
D. For Time:
10-1 reps of:
TnG Power Snatch 105/63#
Bar Facing Burpees
PreClass Mobility- Ido Portal Squat Therapy
Workout - Pose + Endurance Fitness + Performance- A. 2k Row @Moderate Pace B. Pose Drill- Partner Lean Drill C. 200m Run, Rest 2:00min 200m Run, Rest 1:45 200m Run, Rest 1:30 200m Run, Rest 1:15 200m Run, Rest 1:00 200m Run, Rest :45s 200m Run, Rest :30s 200m Run, Rest :15s 200m Run (If necessary sub 200m Row) Competition- Do 3-4 sets of strict press + Split Jerk from top of forehead. Don't go heavy, just practice speed of front foot and elbows. A. Strict Press- Find 3RM in 10 minutes or less B. Bench Press- Find 5RM in 10 minutes or less C. For Time: 800m Run 60x HR Pushups 600m Run 40x Box Jumps 24/20" 400m Run 20x Toes to Bar PreClass Mobility- Couch Stretch [gallery ids="6096,6097,6098"]
[caption id="attachment_6093" align="alignleft" width="3140"] 27 Athletes at Saturdays Bring-A-Friend WOD!! Everyone did great![/caption] Monday 7/21 Warmup- z1 row 3 minutes + 2 sets of: PVC Dislocates x10 PVC ATW's x10 PVC OHS x10 Inchworm w/ Pushups x5 Duck Walk x20m Frog Jump x10m Workout- Fitness + Performance- Class Review of the Thruster A. Build to a heavy Thruster in 6 sets: Set 1- 3 reps Set 2- 2 reps Set 3- 2 reps Set 4- 1 rep Set 5- 1 rep Set 6- 1 rep All sets taken from the rack. If this is your first time doing a heavy thruster you will only go as heavy as perfect technique will allow. Rest 2 minutes between sets B. Benchmark WOD "Fran" For Time: 21-15-9 reps of: 95/65# Thruster (from floor) Pullups Fitness phase or anyone scaling the weight on thrusters will use 50% of the heaviest thruster from part A or if mobility limitations are in play then use a set of Dumbells or a single KB held in the Goblet position. Ring rows are highly encouraged! Have fun guys!! Competition- A. 3 sets for quality: Nose to Wall HS Hold x30-45 secs Double Unders x40-50 reps Horizontal Ring Rows x3-5 reps @30x1 Tempo B. Establish a 20rm Back Squat (This squat cycle will begin w/ 65-70% of your 1rm and each week we will try to add 10+ pounds) C. Benchmark WOD "Fran" For Time: 21-15-9 reps of: 95/65# Thruster Pullups PreClass Mobility- Tspine + Wall Squats x15 reps
[caption id="attachment_6090" align="alignleft" width="1632"] Young Beasts in action!! Andrew and Davis![/caption] Saturday 7/19 Warmup- D Workout- Bring-A-Friend WOD!! Fitness + Performance A. "Running Tabata Something Else" In teams of Two Tabata Pullups or Ring Rows 400m Run Tabata Pushups 400m Run Tabata Sit-ups 400m Run Tabata Squats 400m Run Tabata is a Interval Protocol used with various exercises. It consists of :20 seconds of maximum effort followed by :10 seconds of rest for a total of 8 intervals. In this wod Partners will alternate rounds of Tabata. Athlete A will do :20 seconds of work then both athletes will rest then athlete B will do a round of :20 seconds until all 8 intervals are complete and then together both teammates will complete the 400m run. Athletes can't begin the next Tabata exercise until both teammates have finished the run. Score will be total time plus total reps from all four movements. Have fun!! Competition- (if you bring a friend today, do the above wod with them not this one.) "Little Taste of Regional Programming" A. In 10 minutes or less Establish a 1RM Hang Snatch B. "Nasty Girls v2.ECF Sprint" 3 rft: 30x Pistols 7/5x Muscle Ups 10x Hang Power Clean 155/93# Pre Class Mobility- Partner PNF Hamstring Stretch
New MembersBe sure and say hi to our new 6:30 pm On Ramp crew. Top left Leigh and Roger; bottom left Plum, Rachael, Steve and Peter. They've been putting in a ton of great work and we are excited for their progress! Be sure and give a big welcome to new member Sue of Chicoine Family Farm!! Not only does she own a grass-fed beef farm here in Easthampton, she is a big fan of skulling on the CT. Sue's training goals include building shoulder strength and endurance for her swim in an upcoming Sprint Triathalon this summer. Hockey Mike!