Sunday, February 3 2019

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WOD: 27-21-15-9 Cal Ski(if no ski, row or C2 bike cals) and Push ups

Strength: Work up to heaviest Complex: 1 db hang clean(squat), 1 db clean(power) 3 DB Push jerk

Accessory: 3x20 Reverse Hyper

Recovery: Coaches Choice

20 Minute AMRAP

Friday, January 25 2019

WOD: 20 Minute AMRAP 30 abmat sit ups 20 Hang Db Power Cleans 15 hand release push ups 10 DB Push Jerks 50/35

Strength: Work up to a 1 Rep close grip bench press w/ a 3 second pause at chest

Recovery: 100 banded tricep extensions

DB Squat cleans the push the floor away

Monday, December 24 2018

We will have these classes: 5:30am, 6:30am, 9:30am & 12-noon

...Evening Classes Cancelled!

Christmas Day, Tuesday - December 25th - OC is CLOSED

Day after Christmas, Wednesday - December 26th

5:30am & 6:30am Cancelled ... all other Classes as usual

New Year's Eve

Monday - December 31st

9:30 only

NYE Marathon ROW

Link to FB Event: https://www.facebook.com/events/450570938805443/

New Year's Day

Tuesday - January 1st OC IS CLOSED

WOD: 5 rounds for time of: 15 db hang squat cleans 50/35 30 push-ups (modify the number of push ups first - half or less - modify angle of push ups, do the math on the push ups 5 rounds * 30 push ups is 150 push ups if this volume is too much for you start out with a lower number)

Strength: from pins work up to a set of 5 good mornings(crawl underneath the bar to start and good morning up, dead stop every rep. You may use SSB, bow bar, manta ray, or other speciality bar

Recovery: 100 calf raises

Tabatas x3

Tuesday, July 24

Annie M. knocking out push ups

WOD: 3 tabata cycles: strict pull ups, push ups, bike for calories(complete all 8 rounds of one movement before moving on)

Strength: 6x6 wide grip bench press @ 60% of 1RM bench press

Accessory: 3x10 each arm thumb out db rows - 3x 20 laying on side thumb down rear delt raises

Recovery: 2x50 banded face pulls

box squats and a sprint

Thursday, April 19

The idea of the workout is to sprint hold a high pace throughout each movement. You should be able to complete the push ups rapidly(but correctly chest to deck and full extension at the top maintaining a rigid body position), clean and jerks in just a few sets, and go all out on the box jump overs. Scale as necessary like everything else we do. Common scales: Push ups = shorten range of motion, clean and jerk =lighten the load or depending on ability - use sandbags(either round ones or ones with handles) use dumbbells, use kettlebells. The point is its all scalable. Talk to a coach mention to them your limitations - thoughts/concerns and then get after it!

WOD: Row 500m, 20/15 push ups, 15 clean and jerks 185/135, 30 box jump overs

Strength1: 5x5 Box Squat(back) to at or slightly above parallel 65% of 1RM squat (use 12" box with mats or plates, benches if your tall)

Accessory: 3x12 walking lunge steps(AHAP, either barbell , db, kb, sandbag, weight vest, just go heavy - 6 lunges each leg)

Recovery: 1x100 banded good mornings

Saturday legs

Saturday, March 17

Reminder: Submit your scores for 18.4! Please do not wait until the last minute.

WOD: 5 rounds, 25 step ups(20 inches not weighted), 30 db lunges 50/35(at sides of your body), 25/15 push ups, 10/8 strict pull ups (scale this if needed by cutting the push up and pull up numbers down)

Strength: 5x4 OH squat @ 70%

Recovery: Coaches Choice