Saturday 4.3.14

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

9am: CrossFit Class

AMRAP 25min

Run (stop sign and back)
15 Burpees
5 Tire Flips

10am: OLY/STR

There will be three components to the 10am class. Plan on 70-90min of work.

Warm-up:

Foam Roll: 50x (Hitting IT Bands, Lower/Upper Back, Piriformis) if you didn’t do it Friday

15min mobility work: hitting hamstrings, hips, lats, shoulders and wrists.

OLY:

1) Establish a 1RM Snatch (15min time limit, no more then 3 heavy attempts)

2) Establish a 1RM Clean and Jerk (15min time limit, no more then 3 heavy attempts)

STR*:

1a) 8×2 Speed Box Squat, @ 60%
1b) 8×100′ Prowler Push, light and quick
2) Incline Bench Press, 3×10
3) 3×10 Good Morning or 3×10 Reverse Hypers, AHAP

*Slight increase in weights from last week

Friday 4.2.14

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

Mobility:

Foam Roll Friday

50x I-T Bands
50x Lower/Upper Back
50x Piriformis

Strength:

1) Shoulder Press, 3×5 @ 75%-85%

2) Power Clean Push Jerk, Warm-up 3×3

Conditioning:

15-12-9

HSPU
Power Clean Push Jerk , 135#/95#

Thursday 5.1.14

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

Strength:

1) Back Squat, 3×5 @75%-85%
Warm-up as needed before starting the working sets

2a) Walking Lunge, 3×100′

2b) KB Romanian Dead Lift, 3x 10-20reps

3) Dead Lift Warm-up

Conditioning:

AMRAP 12min

15 Dead Lifts, 135#/95#
20 Wall Balls, 20#/14#

Wednesday 4.30.14

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

Strength:

1) 5 x 3-Position Power Snatch (Ground, Hang, Below Knee)

2) 5x 3-Position Power Clean (Ground, Hang, Below Knee)

Conditioning:

3 Rounds

500m Row (2:00min time limit)
50 Double Unders
25 Thrusters, 45#/35#*

*No bailing the empty bar, use bumpers as needed!

Tuesday 4.29.14

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

Strength:

1a) Bench Press, 3×5 @ 75%-85%
Warm-up as needed before starting the super set

1b) One Arm DB or KB Row, 3×10-20reps each arm
To be done off of a 24″ box, no knee on box

Conditioning:

3 Rounds

1:00min Max Rep Pull-ups or Bar Muscle-ups
1:00min Max Effort Shuttle Run(50′ Down, 50′ Back = 2 reps/points)
1:00min Max Rep Kettle Bell Swing, 32kg/24kg
1:00min Rest

Score is total reps for all three rounds

Monday 4.28.14

Skill:

Hang Squat Clean

Strength:

15min to work up to a heavy 3rep Hang Squat Clean

Conditioning:

5 Rounds

20 Ball Slams* (or Plate 2 OH)
15 Knees 2 Elbows

No rebounding the ball slam, all reps must start from a dead stop

Announcements