Make Up Day

09/08/2016

Make Up a workout from Tues or Wed or do the rowing test plus some mobility today...

Fish Game---Make-Up Day

Play Fish Game on the Rower for 3-4 min

Then Complete:
Foam Roll
Dynamic Stretches
-based on the workout you have chosen for today

Rowing Damper Setting Test (Distance)

Row at damper setting "1" for 30 seconds...
Row at damper setting "10" for 30 seconds...
Row at damper setting "2" for 30 seconds...
Row at damper setting "9" for 30 seconds...
Row at damper setting "3" for 30 seconds...
Row at damper setting "8" for 30 seconds...
Row at damper setting "4" for 30 seconds...
Row at damper setting "7" for 30 seconds...
Row at damper setting "5" for 30 seconds...
Row at damper setting "6" for 30 seconds...
*****REST 1 MINUTE IN BETWEEN EACH EFFORT*****

Record meters rowed at each damper setting on a small whiteboard (10 scores)

In Wodify, enter the most meters rowed in one 30 second interval. In the comments box, record what damper setting that was at.

Posted on September 8, 2016 .

Snatch, MU

08/29/2016

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Metcon (Time)

For Time:
12 Snatches (135/95)
12 Muscle Ups**
9 Snatches (155/105)
9 Muscle Ups
6 Snatches (185/115)
6 Muscle Ups

**Scaling options:
1) To focus on conditioning and feeling pattern of the muscle up -Transitions with feet on floor
2) To build pulling strength in general - Strict Chest-to-bar or chin over bar pull-ups.
3) To build pulling strength specific to Muscle-Up -False Grip Chest-to-Ring Pull-ups on rings (feet assisted from floor as needed)

Posted on August 29, 2016 .

Row, Bench

08/28/2016

Metcon (Time)

For Time:
500m Row
10 Bench Press (225#/145#)
1000m Row
15 Bench Press (185#/125#)
1500m Row
20 Bench Press (155#/105#)

Posted on August 28, 2016 .

PP, Run, Burpee BJ

08/26/16

Push Press (2x2, 6x3 (@80% of 1RM))

*Perform one set every 1:15 until all 8 sets are completed*
Minute 0 - x2 reps
1:15 - x2
2:30 - x3
3:45 - x3
5:00 - x3
6:15 - x3
7:30 - x 3
8:45 - x 3

Metcon (Time)

4 Rounds for time:
400m Run
20 Burpee Box Jumps (24"/20")

Posted on August 26, 2016 .

DL, T2B, C&J, Row

08/24/2016

Deadlift (2x2, 6x3 (@80% of 1RM))

Deadlift (80%x(2×2, 6×3) )

*Perform one set every 1:15 until all 8 sets are completed*
Minute 0 - x2 reps
1:15 - x2
2:30 - x3
3:45 - x3
5:00 - x3
6:15 - x3
7:30 - x 3
8:45 - x 3

Metcon (Time)

For Time:
22 Toes to Bar
22 Clean & Jerks (95/65)
22 Calories Row/Bike

Posted on August 24, 2016 .