STRENGTH
12 MIN TO FIND YOUR 10RM TNG DEAD-LIFT
- GOOD NUMBER TO START WITH IS ABOUT 60-70% OF YOUR 1RM!
- TAKE NO MORE THAN 2-3 ATTEMPTS TO FIND YOUR WEIGHT.
WOD (LAST TIME WE DID THIS WAS MARCH 12TH)
"FRAN"
21-15-9
THRUSTERS (95/65)
PULL-UPS
* SNATCHES WERE LOOKING SO MUCH BETTER TODAY AS WEIGHT STARTED TO INCREASE AND TECHNIQUE IS GETTING BETTER. KB CHALLENGE WAS AWESOME. IT WAS GREAT SEEING PEOPLE MOVE UP IN WEIGHT FROM LAST TIME AND FINISHING WITH MORE ROUNDS COMPLETE.
** FARMERS MARKET TOMORROW AT 11AM! COME PICK UP YOUR VEGGIES. IF YOU ARE FRUSTRATED WITH YOUR DIET PLEASE COME SEE US SO WE CAN REALLY FOCUS IN AND BE BETTER.
THE LONE SURVIVORS!
WARM-UP
200M RUN
10 FRONT SQUATS (BAR)
10 PUSHUPS
15 STRICT PULLUPS OR 3 SETS NEGATIVES
15 HAND RELEASE PUSHUPS
25 WEIGHTED ABMAT SITUPS
STRENGTH
FRONT SQUATS 5X5 @ 80% OF YOUR 5RM.
WOD AMRAP 12 MIN
3-3-6-6-9-9-12-12 - KEEP GOING UP BY 3 REPS FOR EACH UNTIL THE TIME RUNS OUT.
RING DIPS
BOX JUMPS (24/20)
*GYMNASTICS CLASS TONIGHT AT 7! HERE ITS GONNA BE A DOOZY!!!!!!!
** ALSO JOEY HAD HIS ROPE TAKEN FROM THE 6PM CLASS. DID ANYONE KIDNAP THIS?
WARM-UP
SNATCH SKILL WORK(PVC - 10 REPS OF EACH)
1. PULL 1 = FLOOR TO ABOVE THE KNEE
2. PULL 2 = TOP OF THE KNEES TO CREASE OF HIP (POCKETS)/FULL EXTENSION
3. PULL 3 = AS THE BAR IS STILL RISING - PULL YOURSELF UNDER THE BAR
4. OHS
5. KB SWINGS - 1 WEIGHT LIGHTER THAN YOUR WOD
6. DYNAMIC STRETCH - SHOULDER MOBILITY
STRENGTH
12 MIN TO FIND MAX SQUAT SNATCH FOR THE DAY
THEN:
EMOM 5 MIN - 2 SQUAT SNATCHES @ 70% OF YOUR MAX FOR THE DAY - NOT OF ALL TIME. (THESE WILL NOT BE TNG)
- YEA THATS 330#
- LOOK AT THIS BAR PATH AND HOW CLOSE IT STAYS.
WOD "KB CHALLENGE" (70/53) (LAST DID MAY 7TH!) 5 ROUNDS - 1 MIN ON AND 1 MIN OFF KB SWINGS. *YOUR GOAL IS TO COMPLETE 30 KB SWINGS IN EACH MINUTE. ** FOR EVERY ROUND NOT COMPLETED YOU WILL OWE A 200M FARMERS WALK WITH A (70#/53#) IN EACH HAND!
* GREAT JOB ON ANGIE EVERYONE SOME GREAT IMPROVEMENTS FROM ATHLETES OLD SCORES. IF YOU HAVE A COOL PR FROM LAST TIME WE DID ANGIE POST IT TO THE COMMENTS FOR ALL TO SEE!
** SUPERCLEARY WILL BE AT THE 8PM CLASS TOMORROW NIGHT TO TAKE SOME OF HIS AWESOME PHOTOS. WANT A NEW FB PIC? TOMORROW IS THE DAY FOR IT!
*** WE WILL BE HAVING THE JULY 4TH BEACH PARTY ON ILLINOIS AVE, ON SATURDAY, JULY 7TH. THIS IS GONNA BE A GYM GATHERING, SO BRING WHATEVER YOU WANT FOR THE DAY. (ADULT BEVERAGES, FOOD, KAN JAM)
9:30 PULLUPS!
5PM PULLUPS!
WARM-UP
250M ROW
DYNAMIC STRETCHES
SKILL
AMRAP 3 MIN GOAT
GOAT = SOMETHING YOU SUCK AT - PLEASE KNOW WHAT YOU WANT TO WORK ON!
* PERV SUNDAY WAS AWESOME! DEF THE BEST TEAM NAMES SO FAR, AS WELL AS A TON OF INTENSITY. LETS PACK IT OUT THIS WEEK AND REALLY GET AFTER IT. WE WILL BE DOING SOME BENCHMARKS THIS WEEK MAKE SURE YOU GET IN TO GET AFTER THESE.
PB PU@@#S
S+J GETTING AFTER THEIR FLOOR PRESSES
VAL WORKING ON HER THRUSTERS!
WARM-UP
2 MIN DOUBLE UNDERS
10 KIPS
10 PASS THRUS
DYNAMIC STRETCHES
30 SEC BACK SQUAT HOLD AT THE BOTTOM OF A SQUAT (BAR)
STRENGTH
3-3-3-3-3 - BACK SQUAT
* INCREASE WEIGHT EACH SET WITH YOUR 5TH SET BEING YOUR NEW 3RM
* HEY GUYS SEAN WANTED ME TO LET YOU KNOW HE IS HAVING FRIENDS OVER HIS APARTMENT FOR A PARTY SATURDAY AFTER 2PM AND ALL FROM THE GYM ARE INVITED. IF YOU WOULD LIKE TO COME, PLEASE CALL THE GYM OR COME DOWN SOMETIME ON SATURDAY AND SPEAK TO SEAN FOR DETAILS. GOOD TALK, SEE YA OUT THERE.
** ATTENTION TO THOSE OF YOU SCHEDULED FOR YOUR HIP EXAMS TOMORROW... SEAN WILL BE THERE TO PERFORM HIS HALF OF THE EXAM, HOWEVER CHRIS WILL NEED TO RESCHEDULE HIS HALF FOR NEXT WEEK. THANK YOU.
CJ HITTING SOME CLEANS!
OPEN GYM SATURDAY!
CLASS TIMES
9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM
RULES OF OPEN GYM #1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT. #2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE. #3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. #4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10! SEE EVERYONE TOMORROW!
