04/08/2015

Main – WOD YOGA TONIGHT AT 7:30 WITH JESSICA! Warm-up 30 cal AD 5 mins mobility Group barbell warm-up: 5 jump shrug 5 high pull 5 muscle snatch 5 OHS 5 drop snatch 5 sotts press 5 hops forward/backward 5 tall snatch 5 good mornings 5 kang squats Weightlifting 3 position SN (power pos, hang, […]

04/07/2015

Main – WOD SKILLS on SKILLS on SKILLS tonight at 5:00-5:30! SLC Barbell 5:30-6:30. See you there! Warm-up 400m run Group warm-up starts at 5 mins after the hour Weightlifting Alternate and rest :90 between A1 and A2 A1: Shoulder Press (Complete 8-6-6-7-10 as heavy as possible ) A2: 90 degree bent over row (Complete […]

04/06/2015

Main – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Weightlifting Rest 2:00 between sets Tempo back squat @42×1 (Complete 4-3-2-3-4-8 as heavy as possible) Metcon Metcon (Time) 50 jumping squats w/barbell 45/35 40 box jumps 30/24 30 […]

SLC EAST – 4/4/2015

WARM UP 800M RUN 10 Leg Swings 10 Air Squat 10 Push Ups 10 PVC Pass Thrus 10 Pull Ups 10 Lateral Lunges 02 Rope Climbs 08 Ring Dips 08 GHD Sit Ups 08 GHD Hip Extensions WOD –Β Chipper 30 Min Time Cap Beginner athletes can cut the reps of all the movements in half […]

04/04/2015

Main – SLC Barbell Warm-up Group barbell warm-up jump shrug high pull muscle snatch OHS drop snatch sotts press hops forward/backward tall snatch good mornings kang squat Weightlifting Jerk drills: on a line as group 20 over barbell Weightlifting 10 mins to warm up to and work to a moderate 3 rep front squat. Rest […]

04/03/2015

Main – WOD Warm-up 400m run & mobility Group warm-up starts at 5 mins after the hour Weightlifting Rest :90 between A1 and A2 A1: weighted ring dips (Complete 8-6-6-7-10 as heavy as possible) A2: Strict weighted chest to bar (Complete 8-6-6-7-10 as heavy as possible) Metcon Metcon (Time) 5 rounds: 14 front rack walking […]

04/02/2015

Main – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 thruster Weightlifting Rest 2:00 between sets Deadlift (As heavy as possible complete 8-6-6-5-8) Metcon Score is reps […]

04/01/2015

Main – WOD Warm-up 4 rounds of :20 each movement jumping jacks air squats burpees hollow rocks Skill 10-15 minutes to work on 1-2 gymnastics skills of choice: ring muscle up bar muscle up handstand walk handstand push-ups free standing handstand push-ups then 10 mins to find 3RM max height box jump from a seated […]

03/31/2015

Main – WOD Warm-up 500m row Group warm-up starts at 5 mins after the hour! Weightlifting Rest 60 seconds between sets Tempo bench press @5151 (Establish a 1RM then 3X3 at 80%) Tempo 45 degree row @5151 (Establish a 1RM then 3X3 at 80%) Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch […]

03/30/2015

Main – WOD Warm-up 50 double unders 40 jumping jacks 30 cal AD 20 air squats 10 GHD sit-ups then: 10 banded good mornings 1:00 couch stretch each leg 10 hollow arch swings with straight legs 10 pull-ups Weightlifting Rest 2:00 b/t sets Back Squat (As heavy as possible complete 6-5-5-5-5-6) Metcon For the hang […]

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