Power and Power

Friday, November 30 2018

WOD: 12 min emom 3 power clean + 6 Med Ball Slams 30/20 (use only the new med balls)

Strength: 6x5 Pendlay Rows

Accessory: Tabata Floor Press with kb - The :10 rest is hollow holding at the top -Spend 5:00 going over floor press with kb and positioning and weight selection

Recovery: 1x25 each arm alternating face down snow angels


Build the base

Wednesday, November 28 2018

Facedown Hamstring Curls

Gymnastic Prep: 4 rounds for quality - 10 Kipping swings - :30 Ring support (top of a dip), 10 Shoot Thrus(dip and push up)

Strength: 3x10 bradford presses (use bamboo bars or regular barbell - attach bands) - between sets complete 3x30 seated banded rows

Recovery: 2x1:00 plank


10 min emom what could go wrong?

Tuesday, November 27 2018

WOD: EMOM for 10 minutes - 4 db deadlift, 6 DB Thrusters - Record the dumbbells you finish with

Strength: 12x2 Strict Press @ 70% of 1RM Strict Press

Accessory: 3x5 Scottish Get ups

Recovery: 1x50 seated feet off the ground med ball twists (hug the med ball)


Benchmark

Monday, November 26 2018

WOD: ”Cindy” 20 min amrap 5 pull ups, 10 push up, 15 air squats

Accessory: 3 rounds, 10 db front rack lunge steps, 10 Russian swings, 10 db steps ups

Recovery: 100 standing on power rack calf raises

Cindy: Cindy20 Min AMRAP, 5 Pull ups, 10 push ups, 15 air squats.


New kind of 50

Sunday, November 25 2018

Normal Schedule!

WOD: 50/40 assault bike, 50 db lunge steps 50/35, 500m row, 50 db thrusters

Gymnastic Prep: 2 rounds, 20 hollow rocks, 20 supermans. Then 4 rounds 3 kipping swings, 6 shoulder touches (hanging from pull up bar) , 3 Kipping swings

Recovery: Coaches Choice


A ball and a target

Saturday, November 24 2018

Normal Schedule moving forward!

WOD: For time: 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups Modify the pull ups to a lesser number if needed first before moving to a band or ring rows or other modifications

Strength: 6x10 Russian swings

Recovery: Coaches Choice


Two Classes 9:30 and 12(noon)

Friday, November 23 2018

OC has two classes at 9:30 and 12(noon). OC will be open for Open Training between 10:30-12:00.

WOD: 21-15-9 DB push jerks 50/35, burpee box step overs(use one db), abmat sit ups

Strength: 1 rep max Push Press

Accessory: 3x10 db rollback extensions

Recovery: 1x100 banded tricep extensions while standing/kneeling