(240) 317-5303

30 May 2015

Specialty Classes!
(Gymnastics Center tomorrow, Sunday May 31, at 5:30pm at St Mary’s Gymnastics Center open to all members)

Running Club, 8am at St Mary’s College Track
drills and skills, then
800m runs at tempo pace
L1: 2 x 800m at 80%, rest to the end of 7 mins
L2: 4 x 800m at 80%, rest to the end of 6 mins
L3: 6 x 800m at 80%, rest to the end of 5 mins
Mobility

Olympic Lifting Class, 8:30am and 1pm at the Bunker
1. Barski Cleans from high hang and floor @ 65% 5×2
2. Front Squat x 3 + Jerk, work up to 80% 1RM jerk for 3 sets
3. Clean Pulls (on riser) @ 95% 1RM Clean 3×3

Competition Class, 9:30am and 2pm at the Bunker
1. 125 ft handstand walk x 2 (1 min rest between sets)
2. 15-12-9-6-3 Hang Squat Clean Thruster, Burpees, T2B
(Rx = 115/85#)


 

5 June 2015

 

Strength

L1-5×5
Negatives

L2-5
sets of kipping (choose number)

L3-5×3
Muscle Ups unbroken

 

WOD

12-9-6

Ring
Muscle ups  (L/2 Chest to Bar)

Hang
Cleans, L3-185/135 L2-135/95 L1-65/35

 

On
Ramp: dips on box, choose Hang Clean Weight

L1:
65/35#, chest to bar pull ups

L2:
135/95#, chest to bar pull ups

L3:
185/135#, muscle ups

4 June 2015

 

WOD
“My Medball and I”
Teams of 2, medicine ball may not be put down
Run 400 (together)
20 TTB
50 Wall balls, alternating and catch off target
Run 400 (together)
20 Burpess
50 Wall balls, alternating and catch off target

Penalty for dropping ball = immediately run 200m

3 June 2015

 

Skill
Bounding set boxes up with PVC to hurdle over

WOD
Take 5 sets to find 5rm FS
Then take that weight and do 1,2,3,4,5

2 June 2015

 

Skill
POSE running, landing, posture, and hamstring pull

WOD
50 KBS L3-2/1.5 L2-1.5/1 L1-1/.5
400m Run
50 KBS
800m Run

1 June 2015

 

Strength
L1-5×5 Banded strict
L2-Tabata Pullups
L3-3 sets of 15-20 unbroken

WOD
4×3 Clean + 1 Jerk, Unbroken and Climbing
4×3 Snatch Unbroken Climbing in weight

29 May 2015

 

Strength
L1-3×10 Banded Pullups
L2-Emom 5 3-5 Pullups
L3-Emom 5 3 Muscle ups

WOD
EMOM 10
Odd: 16/14 cal Row L1-10/8
Even: 25-50′ HS Walk . L2/1-Get into vertical position and hold for 20 sec

28 May 2015

 

Jumping
Max Vertical

EMOM-18
Min 1- 5 Deadlifts (100% of clean 1RM
Min 2- Sled Push 1 Parking lot length make it light should be sprint
Min 3- L sit hold for collective time of 20 sec on bar or parllets

27 May 2015

 

WOD
10 Rounds for time
2 HSPU
4 Squat Cleans L3-135/95 L2-95/75 L1-75/55
6 KBS L3-2/1.5 L2-1.5/1 L1-1/.5