Monthly Archives: August 2014

8-10am Open Gym, Class at 10 and 11, EXPRESS at 12!

Alright!

Team Workout Saturday:

Group up into teams of 3:

5 different 5 minute AMRAPs separated by two minutes rest to rotate:

  • Partner Wall Ball shots (2 people working and 1 person resting)
  • Sled Push (1 person pushing)
  • Slam Ball Hill Runs (relay, 1 person)
  • Partner Row (switch every 200 m: 1 person rowing, 2 holding plank)
  • Dog Bone Kettlebell Carry (1 person carrying dog bone, 2 people holding KB)

The Outlaw Way to be done during Open Gym:

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

15-12-9 of:

Bar Muscle-Ups
Hang Snatch (full squat) 115/75#

Friday.

Box mascot???

WOD 140829:

Strength/Skill from The Outlaw Way

1a) 3X5 Bench Press @ 90% of 8rm – rest 90 sec.

1b) 3X5 Strict C2B Pull-ups (why not test the dog bone?)– rest 90 sec.

Conditioning

Death by KB swing and Slam Ball

  • Choose appropriate weights (coach will help)
  • Perform 1 KB swing and 1 Slam Ball in the first minute
  • Increase reps for each movement by 1 each minute
  • Go until you die
  • Once you die, stop

Open Gym for advanced athletes:

BBG from The Outlaw Way

1) Power Clean: 5X2@80%

2) Power Jerk from blocks: 5X2@80%

Thursday Recovery

Hill runs

Thursdays will typically be a recovery day.  Think a lot of core work, stretching, mobility, and some low-impact cardio work.

Flexibility from Outlaw Connectivity

  • 4 Position Deep Couch Stretch 4×0:20

photo-5

Skills and Drills from Outlaw Connectivity

  • For 4:00, 0:20 On/0:10 Off Hollow Rocks
  • For 4:00, 0:20 On/0:10 Off Arch Rocks

*Arms can never leave your ears https://www.youtube.com/watch?v=4FX7yhG0c-c

Conditioning:

  • Run 1,375m (on north end, run up and round, not just around: see map below)
  • Row 1,375m

Screen Shot 2014-08-28 at 6.11.42 AM Screen Shot 2014-08-28 at 6.15.50 AM

 

Static Shaping from Outlaw Connectivity

  • 2×1:00 Hands and Feet Hollow Hold

Wednesday. We’re Open, officially.

Regular classes will do both the strength/skill and the conditioning.  EXPRESS classes will only do the conditioning.

Strength/Skill adapted from the Outlaw Way

1a) 1 minute to complete: 4X5 Pause Back Squats @ 65% (scale the weight, you can work up each set) (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds

1b) 4×1:00 Freestanding Handstand Hold practice – spend 1 minute working on handstand holds (can use wall if needed), rest 90 seconds

Conditioning adapted from The Outlaw Way

4 rounds of:

1:00 ME Strict HSPU (sub Hand Release Push Up or pike push up)
1:00 ME Power Clean & Push Jerk 135/95# (scale weight or do slam balls)
1:00 ME Toes To Bar (sub knee raises or sit ups)
1:00 Rest

For advanced members during Open Gym:

BBG

1) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Tuesday

WOD 140826 from The Outlaw Way:

With an extremely dull drill bit, it took over an hour to drill this second hole.  It was my goal to get one set of rings up and to do Infiltrate's first muscle-up, so an hour is what it took.

With an extremely dull drill bit, it took over an hour to drill this second hole. It was my goal to get one set of rings up and to do Infiltrate’s first muscle-up, so an hour is what it took.

BBG

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

2) Jerk from blocks: 5X2@80% of 1rm

Strength/Skill

1a) 3X8 Muscle-Ups AFAP – rest 90 sec. (sub 8 pull ups and 8 dips)

1b) 3X5 Jumping Good Mornings – heaviest load from last week -10#, rest 90 sec. (If you’re unfamiliar with GMs, do not jump)

Conditioning

1) 10:00 AMRAP of (We will scale the time here: 3-5 minutes will suffice for most):

Paced Burpees

*Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#

Saturday

WOD 140823:

BBG  from The Outlaw Way:

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength  from The Outlaw Way:

15 minutes to establish a 3RM Front Squat.

Conditioning

For time:

6 min AMRAP:

  • 6 slam balls
  • 6 squats with ball on right shoulder
  • 6 squats with ball on left shoulder
  • run 200 m

rest 2 min

4 min AMRAP:

  • 4 slam balls
  • up the hill with slam ball on left shoulder
  • up the hill with slam ball on right shoulder

rest 2 min

2 min AMRAP:

  • row

Friday

WOD 140822:

BBG

1) Power Clean: 2RM – 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups – rest 90 sec.

Conditioning

“Dianabeth”

For time:

9 Power Cleans 225/155#
21 HSPU (Kipping is allowed)
7 Power Cleans 225/155#
15 HSPU (Kipping is allowed)
5 Power Cleans 225/155#
9 HSPU (Kipping is allowed)

from The Outlaw Way

Thursday.

Active Recovery from Outlaw Connectivity:

Flexibility Handstand Hamstring Stretch 4×0:20 Handstand Hamstrings

Static Shaping 3×0:30 30 Degree Handstand Hold photo 1-2 Remember, the most important thing is maintaining open shoulders. If you start to sag you are defeating the purpose of this drill and you should instead work to accumulate the assigned time.

Skills and Drills 3×6 Pull-Up Pull-Overs DEMO Side note- this is the precursor for backward rolls to support on rings.

Wednesday

IMG_4116

BGG

Snatch Balance: 4X3

Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold – accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

For time:

50′ HS Walk or bear crawl
9 Shoulder to Overhead 165/95# (scale weight appropriately)
9 Bar Muscle Ups or 9 pull ups and 9 dips or 9 ring rows and 9 ring push ups
50′ HS Walk
6 Shoulder to Overhead 165/95#
6 Bar Muscle Ups
50′ HS Walk
3 Shoulder to Overhead 165/95#
3 Bar Muscle Ups

Adapted from The Outlaw Way