WEDNESDAY 5.24.2017 WOD


Welcome to the newest member of the Kehle family, baby Gus!

MEMORIAL DAY WEEKEND SCHEDULE
FRIDAY – 6am, 10am, 12pm, 5pm classes
SATURDAY & SUNDAY – Normal Schedule
MONDAY – MURPH 9am, 10am, 11am

WARM UP:

2 Min Row, Bike or Jump Rope

2 RNFT
5R & 5L Reverse OH Lunge with Slider
5R & 5L Lateral Lunges (no slider)
5R & 5L Plank Leg Sliders
10 Reverse V Up on Sliders
Glute/Hamstring MOB Lax Ball

PART 1:

3 Rounds NOT for time:

Bear Hug something Heavy (Sandbag, Heavy MedBall, D Ball) and fast WALK 1 Lap

8 SLOW Stiff Leg Sumo Deadlift with KB 30X0 @ 70/53
NOTE: for those with good hamstring flexibility stand on a pair of 45 lb bumpers

8 R & 8 L – Kneeling Bottoms Up Kettlebell Overhead Press. (Right knee on the ground, Right arm presses) These will humble most, choose a weight you can complete 8 unbroken reps. This has to be a kettlebell.

PART 2:

FITNESS/SPORT:

16 Min EMOM
Min 1 – 0:40 Row or Bike for Max Cals 100% effort
Min 2 – 0:40 Burpees to Pullup Bar
Min 3 – 0:40 Plank on forearms
Min 4 – Rest

*aim to perform methodical, consistent, steady burpees for the entire 0:40 sec

or

STRENGTH OPTION – WEEK 3

Bench Press

WARM UP:
5 x 40%
5 x 50%
5 x 60%

SET 1 – 5 x 75%
SET 2 – 3 x 85%
SET 3 – AMRAP 95%

5 Sets of:
A1. 10-15 Flat Dumbbell Presses
A2. 10-15 Dumbbell Rows R & L
A3. 60 sec Prone Plank

Coach led Static Stretch

TUESDAY 5.23.2017 WOD

2 Min Row Bike or Jump Rope

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks
10 Beat Swings
Spiderman MOB

Barbell Ankle MOB Ankle MOB
Thoracic Rotation

1 RNFT
5 Snatch Grip RDLs
5 Below Knee High Pulls
5 Muscle Snatches
5 Behind the Neck Presses
5 OHS
10 Hamstring Curls on Sliders

1 RNFT
3 High Hang Squat Snatches
3 Drop Snatches
3 OHS
10 Hamstring Curls on Sliders

PART 1: OLY TECH

Do not concern yourself with how much weight you are using today if it’s sloppy or slow. Keep the weight light, move fast and concentrate on your technique. If you’re only using an empty barbell that’s OK!

FITNESS:

5 Min EMOM
1 High Hang Squat Snatch + 1 Drop Snatch + 1 OHS – Weight Options 65/45 or 55/35

2 Min Rest – Add 10 lbs or 20 lbs

5 Min EMOM
1 High Hang Squat Snatch + 1 Drop Snatch + 1 OHS

Start light and move FAST!

SPORT:

5 Min EMOM
2 TnG Squat Snatches – athlete’s choice of starting weight. Same
weight for 5 Min

2 min Rest add 10 lbs or 20 lbs

5 Min EMOM
2 TnG Squat Snatches

PART 2:

FITNESS:

Walking Lunges (bodyweight)
50-40-30-20-10
AbMat Situps (feet in butterfly position)
25-20-15-10-5

SPORT:

5 Rounds for time:
12 Alternating DB Snatches 50/35 – both ends of the DBs must touch the ground
12 Wall Balls 20/14 both to 10′ line

OPTIONAL CASH OUT

3 RNFT
15 Hip Extensions on GHD
15 Reverse V Ups on Sliders
15 Moving Planks (forearms to hands)

Coach Led Cool Down and Foam Roll

SQUAT THERAPY CLINIC SUNDAY JUNE 25TH

Brian from ATP will be running a clinic on Sunday June 25th from 8:00 am – 10:00 am. This clinic is designed to help athletes break through strength plateaus and address common faults in squatting technique.

This seminar is for athletes that want to improve hip/knee/ankle mobility and strength with the underlying theme of improving squat mechanics for a strong/pain free pattern.

Basic outline would be:
– Quick anatomy/function on main muscles of the hip, knee, ankle and how they function through a squat.
– Active/Passive mobility in a squat and how limited active presents risk of injury.
– Cues/Patterning as it relates to good mechanics and loading (using the right muscles at the right times)
– Hands on portion going through mobility/accessory drills for the squat.

The schedule will be modified on that day:
Olympic Lifting Class will be at 10:00 am
CrossFit Class will be at 11:00 am (only one class)
Kids Do Work will be at 12:15 pm

To sign up for the clinic and fix your squat sign up here!

MONDAY 5.22.2017 WOD

MEMORIAL DAY WEEKEND SCHEDULE
FRIDAY – 6am, 10am, 12pm, 5pm classes
SATURDAY & Sunday – Normal Schedule
MONDAY – 9am, 10am, 11am

WARM UP:

2 Min Row, Bike or Jump Rope

High Knees down and back
Butt Kicks down and back
Walking Forward Lunge down
Walking Reverse Lunge back

3 RNFT
5 Pushups
5 Air Squats
5 Beat Swings

Lateral Shuffle down and back
Carioca down and back
Bear Crawl Forwards down
Bear Crawl Backwards back

Spiderman and Thoracic MOB

 

PART 1:

FITNESS: – 30 Min AMRAP

“Murph Prep 2”

With a Partner.

Run 1 to 3 Laps Together (or sub 300 m Row)
P1 completes – 3 to 5 Pullups, 6 to 10 Pushups, 9 to 15 Squats
P2 completes – 3 to 5 Pullups, 6 to 10 Pushups, 9 to 15 Squats
Continue Until each have completed 3 to 5 Rounds Each (6 to 10 Rounds Total)

Start back on the run…continue until the 30 Min Clock is up. Record
how many combined rounds completed.

As usual one partner may start the run early but both partners need to
be in the gym to begin working.

Scaling Option 1 = 3 Unassisted Pullups, 6 Pushups, 9 Air Squats

Scaling Option 2 = 5 Ring Rows, 5 Toe Pushups or 10 Knee Pushups, 15 Air Squats

Choose a scaling option appropriate to your current level of
fitness/ability. My advice is to find a pace from the beginning that
you can maintain, even if it feels like you’re going slow at first.
This workout is long and not a sprint.

SPORT: – 30 Min AMRAP

“Murph Prep 2”

With a Partner.

Run 3 Laps Together
P1 completes – 5 Pullups, 10 Pushups, 15 Squats
P2 completes – 5 Pullups, 10 Pushups, 15 Squats
Continue Until each have completed 5 Rounds Each (10 Rounds Total)

Start back on the run…continue until the 30 Min Clock is up. Record
how many combined rounds completed.

As usual one partner may start the run early but both partners need to
be in the gym to begin working.

NOTE – If you want to wear a weight vest next Monday, there are a few
gym vest around to share (which will be pretty sweaty after the first
heat) but to guarantee that you have a vest purchase one for yourself
or arrange to borrow one from a friend at the gym and share.

COACH LED COOL DOWN

or

PART 2:

STRENGTH OPTION WEEK 3

Deadlift or Trap Bar Deadlift

WARM UP:
5 x 40%
5 x 50%
5 x 60%

SET 1 – 5 x 75%
SET 2 – 3 x 85%
SET 3 – AMRAP 95%

3 Sets of:
A1. 10-15 Glute Ham Raises or 10R & 10L Single Leg RDLs
A2. 10-15 Knee Raises (use ab slings)
A3. Side Plank 60 sec R & L

Coach led Stretch

SUNDAY 5.21.2017 WOD

WARM-UP:
Bike, Jog, Jump Rope or Row 2 Minutes

Banded March w/Partner

Dynamic Warm-Up w/Coach

PART I MOVEMENT PREP:

FITNESS/SPORT

9 Minute EMOM led by Coach
Minute 1: 20″, 30″ or 40″ Right Arm Plank
Minute 2: 30″ Goblet Squat Hold or Pause OHS
Minute 3: 20″, 30″ or 40″ Right Arm Plank
Minute 4: Isometric Pull-Up Hold or Ring Row Hold Variations
Minute 5: Rest

Repeat

PART II CONDITIONING:

FITNESS:

20 Minute AMRAP
500m Run or 1.0/0.75 Mile Assault Bike
100m Dumbbell Overhead Walking Lunge 53/44 or 50/35 (Scale to Any Weight

SPORT:

20 Minute AMRAP
500m Run
Max Rep Bodyweight Overhead Squats (Scale to up to 75% BW)

PART III STRETCH:

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Weightlifting 101 Warm-Up Series

PART 1: Pulling Technique
With an empty barbell or very little weight.

Burgener Warmup

PART 2A: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition to High Hang +
1 Flat-Footed Clean Pull +
1 High Hang Power Clean

PART 2B: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition From 1st to 2nd Pull +
1 Flat-Footed Clean Pull +
1 Hang Power Clean

PART 2C: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Hang Power Clean +
2 x 1 & 1/4 Front Squats

PART 3: Every Minute For 10 Minutes
1 Squat Clean or Squat Clean Double

PART 4: EXTRA CREDIT
3 Sets
2 – 3 Clean Pulls @ 105 – 110%

Menu Title