Friday 20210514

Announcement

Happy Birthday: Lydia Kolb!!

Warm-up – Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
30-sec single unders
5 dynamic squat stretch
3 sky reacher squats (each side)
3 Up downs
3 muscle snatch + 2 power snatch + 1 squat snatch
-into-
6 min to build to working snatch weight for WOD

Warm-up – Warm-up (No Measure)

**2. Workout Prep**
1 set
1 Squat Snatch (At workout weight)
2 Burpee Over Bar
10 Double Unders

Workout – Metcon (10 Rounds for time)

Every 2:30 (10 sets)
1 Squat Snatch (185/125)
10 Burpees over bar
30 Double Unders

* Record each set

TARGET SCORE
Target time each set: 75-90 seconds
Time cap each set: 2 minutes

Scaling Option
Every 2:30 (10 sets)
1 Power Snatch or Clean (light/moderate)
8 Up Downs
30 Single Unders

Accessory – Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

Thursday 05132021

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP
1 round of rowling (max of 5 penalty burpees)
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)

Warm-up – Warm-up (No Measure)

**2. Workout Prep**
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)

* Have athletes focus on transitioning between partners and following into the next station.

Workout – Metcon (Time)

Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)

TARGET SCORE
Target time: 24-26. minutes
Time cap: 30 minutes
Individual Option
100 Wallballs (20/14)
75/60 Cal Row
50 Box Jumps (24/20)
25 Devil’s Press (35’s/25’s)

Accessory – Warm-up (No Measure)

4 Rounds
12 Dumbbell Bench Press
12 Double Dumbbell Rows
-into-
3 Rounds
12 Lying Dumbbell Tricep Extension
12 Standing Dumbbell Hammer Curls

Wednesday 20210512

Announcement

Happy Birthday Gregory Steigerwalt and Ruben Rodriguez!!

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
or
Banded 7’s
-into-
6 min AMRAP
30 sec. Machine (easy)
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Sit Ups (focus on leg extension when sitting up)

Warm-up – Warm-up (No Measure)

**2. Strength Prep**
3 sets (Empty Bar)
2 Snatch Grip Push Press
2 Overhead Squats
Give athletes 10:00 to work up to comfortable 3 rep (not Max). Control and stability are key here so don’t allow athletes to add weight unless it looks good and feels good. For athletes new to the movement have them stay light (PVC or Bar) and work on the mechanics and the foundation of building a good overhead position.

Strength – Overhead Squat (5×3)

– 5×3 Moderate-Heavy (working sets)
* rest 60-90 seconds between sets *

Warm-up – Warm-up (No Measure)

**3. Workout Prep**
1 set
2 Knee Raises + 1 Toe to Bar
3 Push Press
3 Handstand Push Ups

Workout – Metcon (Time)

For Time:
30 Toes to Bar
50 Push Press (95/65)
30 V-Ups
50 Handstand Push-Ups
30 Toes to Bar

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Scaling Option
For Time:
30 Sit Ups
30 Dumbbell Push Press (Light)
30 Sit Ups
30 Dumbbell Push Press (Light)
30 Sit Ups

Accessory – Warm-up (No Measure)

3 rounds
20 Glute Bridges
15 Russian KB Swings (heavyweight) eye level
10 Goblet kb stepback lunges

Programming, New Members, Birthdays, Preview

Happy Belated Mothers Day, 

Sorry for the late email

STRENGTH

New strength cycle starts May 17th. (8 week cycle)

* The Strength Cycle will be another variation of the Burgener Cycle. Saturdays will also feature lifting for for those that want to squeeze in some extra work

WORKOUTS

Murph Prep Mondays for May! We will work through different Murph type workouts until May 31st (Murph).

WELCOME NEW MEMBERS

  • Delanna Protas
  • Shalon Webber-Heffernan
  • Yamira Qurindogo
  • Brianna Williams
  • Myles Willis (correction)
  • Aaron Alizadeh
  • Miro Moutaftchiev
  • Charlie Miller
  • James Kizar
  • Jeffry Balthazar

(please email me if I missed anyone)

BIRTHDAYS

  • Wednesday, May 12th: Gregory Steigerwalt and Ruben Rodriguez
  • Friday, May 14th: Lydia Kolb

Please email us if you have any questions or comments.

Michael and Ruben

Tuesday 20210511

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

-into-
6 min AMRAP

30 sec. assault bike (easy pace)

3 Up-downs
3 Box Step-ups (each side)
3 Power Cleans (empty bar – build across sets)
6 Goblet Squats

Warm-up – Warm-up (No Measure)

**2. Workout Prep**
1 set
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over

Warm-up (No Measure)

**2. Workout Prep**
1 set
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over

Workout – Metcon (Time)

Workout:

50/40 Calorie Assault Bike

5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)

-into-

40/32 Calorie Assault Bike

4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)

-into-

30/24 Calorie Assault Bike

3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)

TARGET SCORE
Target time: 19-21 minutes
Time cap: 25 minutes


Scaling Option
21/15 Calorie Assault Bike
5 Rounds
5 Dumbbell Power Cleans (Light/moderate)
5 Burpee Box Step Overs Overs (30/24)
-into-
15/12 Calorie Assault Bike
4 Rounds
4 Dumbbell Power Cleans (Light/moderate)
4 Burpee Box Step Overs Overs (30/24)
-into-
9/7 Calorie Assault Bike
3 Rounds
3 Dumbbell Power Cleans (Light/moderate)
3 Burpee Box Step Overs Overs (30/24)

Accessory – Warm-up (No Measure)

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)