WOD

SUNDAY 7.22.2018 WOD

WARMUP

Single leg stability exercises and general movement flow.

PART 1

SA and SL Strength (20 min clock)

Build to a heavy 3 rep reverse lunge @31×1 (bar is in back rack)

*goal of the reverse lunge is to come close to but not touch the floor. the majority of your weight should remain on your front foot throughout the exercise.

**complete all 3 reps on the right leg and then all 3 reps on the left.

In between sets complete the following complex:
1 TGU + 7-10 push press+ 50’ OH walk + 1 reverse TGU

***complete only one side in between sets of lunges

PART 2 – Conditioning

5-7 hill sprints

****hill sprints will be done counterclockwise around the building. Athletes will continuously walk/jog around building and sprint 85-90% up the back hill.

*****athletes focus should primarily be on the hill sprints

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility
Then, Barbell Warmup with an Empty Barbell or Very Little Weight.

PART I: 12 Minute Clock:

Alternating with a Partner, Quickly Establish a Heavy of the Day:

1 halting snatch. Halt one inch off the floor and again at the knee.

*iron out your first pull and then follow through with an aggressive hip opening.

PART II: Every Two Minutes For Twelve Minutes (6 Sets)

1 snatch pull + 1 hang snatch + 1 snatch balance

**You are primed with heavy weight from Part 1. It’s time to move fast, and drive through your heels onto the balls of your feet and stay as vertical as possible in your snatch pull. Everything about this complex is built on speed.

PART III:

Choose a weight that is challenging but that you are confident you can consistently hit for a full snatch from the floor. And complete 1 snatch at the following times on the clock:

0:00
1:30
2:45
4:00
5:00
6:00
6:45
7:30
8:00
8:30
8:45

***consistency is key, complete all lifts with no misses, and decreasing recovery time. All reps should be identical.

SATURDAY 7.21.2018 STAMFORD STRONG

Openers

Build IT
3 sets
Db presses for pump + db curls to failure
Rest :45 sec between sets

Heavy IT
2 sets KB Farmer Carry for max distance
Rest as needed between sets

Build to 3 rep bench press until technical failure, then do 4 more sets of 3-6 reps. Rest as needed between sets

3 sets delt raise with 3 sec tempo up and 1 sec hold

SATURDAY 7.21.2018 WOD

PART 1

3-4RNFT
6 Wide Grip Bench Press
20 Banded Push-Downs

Or

1 RM WIDE GRIP Bench Press

PART 2

FITNESS
W/ A Partner (BREAK IT UP HOWEVER YOU SEE FIT)
5 Rounds For Time
3 Laps Or 1,000 M Row
40 Alt Renegade Rows
50 Knee-Ups Or AB-Mat Sit-Ups
60 Single DB Front Rack Step-Ups

SPORT

W/ A Partner (BREAK IT UP HOWEVER YOU SEE FIT)

3 Mile AB
40 Hang Power Cleans 135/95
50 Front Squats
60 Box Jump Overs
2 Mile AB
40 Power Snatches
50 Overhead Squats
60 Box Jump Overs
1 Mile AB
40 Thrusters
50 Back Squats
60 Box Jump Overs

FRIDAY 7.20.2018 WOD

PART 1

Every :90 Sec For 4 Sets (1-2 Complex)
1 Power Clean + 1 Front Squat + 1 Shoulder To Overhead

PART 2

“CHICKENFOOT”

FITNESS
25 Min AMRAP
6 Power Cleans 95/65 Or 75/55
9 Pull-Ups
6 Shoulder To Overhead
12 Lateral Burpees Over The Bar

SPORT
25 Min AMRAP
3 Clean And Jerks 225/155
6 Bar MU
9 HSPU
12 KBS 70/53

THURSDAY 7.19.2018 WOD

SCHEDULE CHANGES FOR THIS WEEK
THURSDAY – 5, 6, 7, and 9:30am and Stamford Strong are canceled. NOON and EVENING classes ARE ON!!
FRIDAY – Classes will resume their normal schedule

PART 1

“MU DAY”

4 RDS
10 Bar Box MU Transition
10 Snap To Hollows
:30 Sec Top Of Dip Hold Or Ring Taps

4 RDS
10 Strict Ring Dips Or Bench
10 Inverted Rows (Add Weight If Possible)
10 R/L Half Kneeling Med Ball Slam

3 RDS
:30 Free HEADstand Hold Or With Assistants
Rest As Needed

Or

“THE SEAL”

400 M Run
Burpee
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

(Add Vest If Possible)

PART 2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Hollow Body Rocks
Tuck Crunch

THURSDAY 7.19.2018 STAMFORD STRONG

There are no morning classes today including the strongman class.
We apologize for the inconvenience and will see you all for the next Stamford Strong class on Saturday morning!

Thank you for your patience as the new floors are installed.

WEDNESDAY 7.18.2018 WOD

SCHEDULE CHANGES FOR THIS WEEK
WEDNESDAY – 5, 6, and 7am classes are on. The gym is closed the rest of the day.
THURSDAY – 5, 6, 7, and 9:30am are canceled.
**Check the blog and facebook for status updates regarding the noon and evening classes.
FRIDAY – Classes will resume their normal schedule

PART 1

3-4 RNFT
10 Cal AB AFAP
8 Weighted Strict Pull-Ups Or Banded
12 R/L Single Leg RDLs

PART 2

“HEARTBURN”

FITNESS
10 Rounds
Run 1 Lap Or Row 300 M
4 Pull-Ups Or Banded Or Rack
12 Wall Balls

SPORT
10 Rounds
Run 1 Lap
6 C2B
30 Wall Balls

Archives

Address:

75 Selleck Street, Stamford, CT 06902

Phone Number: