Workouts of 3/4 – 3/10

Some action shots of folks working through Wittman on Friday!

SCHEDULE Update: MONDAY AM classes (5:30, 6:30 & 8:30) are cancelled with the impending snow storm! As of now NOON is on but keep checking back on the FaceBook page to see if that changes!

Strength Program: We are starting the second cycle of the 5/3/1 Strentgh Program for this winter, working on the Strict Press, the Clean or Snatch (choose 1) and the Back Squat. Over the next 4 weeks we’ll be working these lifts in % progressions just as we did for the last cycle. We saw some great progress with those that followed along with the 1st cycle.  At the end of the 8 weeks, all lifts will be tested. Looking forward to seeing those numbers!

 

 

Monday 3/4

Option 1:
Strict Press: 3 x 5

Option 2:
15 Minutes for Quality
5-10 Ring, Bar or Box Dips
8-10 Bent Rows (per side)
1 lap Heavy Seated Rope Pull

Then

“Mini Annie”
30-25-20-15-10
Double Unders
Sit-Ups

Mods: 90-75-60-45-30 Single Unders

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM. If you don’t know your 1RM, ask a coach to help you estimate the starting point!

Option 2: Move as quickly as you can through this!

Cooldown: Banded Shoulder Stretches off the rig

 

 

Tuesday 3/5

Challenge: Max Consecutive Pull-Ups/Chin-Ups

20 Mins to Complete…
150 Russian Swings 53/35#
100 Cal Ski/ Row
50 Dumbbell Thrusters 35/20#

Option 1: Try and do as many consecutive Pull-Ups/Chin-Ups as you can with full range of motion. Keep track of your modifications (bands, added weight, etc.)

Option 2:  Partition as you see fit (Example= 15 RS, 10 Cals, 5 Thrusters x 10 Rounds)

Cooldown – Banded Floor stretches

5:30PM: KETTLEBELL CLASS

 

 

 

Wednesday 3/6

Option 1:
Clean or Snatch (Squat or Power) PICK 1: 3 x 5

Option 2:
EMOM18 (6 rounds)
Min 1: 5 Hang Power Clean or Hang Power Snatch (PICK 1)
Min 2: Max Set of Push-ups
Min 3: Rest

Then

10 Mins With a partner
Ascending Cal Row Starting at 10
*Each player will do 10 Cals then 11 then 12 etc till 10 mins is up.

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM. If you don’t know your 1RM, ask a coach to help you estimate the starting point!

Option 2: Ascend in weight for the Hang Clean or Snatch or stay at a static weight throughout. Whatever you choose, maintain proper form throughout.

5:30PM: Barbell Basics / Open Gym

 

 

 

Thursday 3/7

Skill Work: Pistols & Pistol Progressions https://www.exercise.com/exercises/pistol-squat

Then

5k Row or Ski (bring your headphones)

Or

500m x 10
*1 min rest between rounds so interval style. Try working on interval sprints during your time on the machine. Some ideas might be: 30 seconds hard, 30 seconds strong recovery pace or 1 minute hard, 1 min strong recovery pace, etc. until you finish the 500 meters.
5:30PM: MOBILITY/SKILL CLASS or OPEN GYM
6:30PM: GRINDER & COMMUNITY CLIMBING

 

 

Friday 3/8

Option 1:
Back Squats: 3 x 5

Option 2:
5 Rounds or 15 Minutes
20 Weighted Walking Lunges (BB, DB, KB, SB) (10 R/L)
20 Weighted Step-Ups (BB, DB, KB, SB) (10 R/L)
20 Plate Sit-Ups

Then

10 Rounds w/ Partner: 3 Shuttle Runs then tag out.

Banded Floor Stretches / Banded Hip Flexor & Frog Stretches off rig

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM. If you don’t know your 1RM, ask a coach to help you estimate the starting point!

 

 

Saturday 3/9

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.

Coaches Choice

 

 

 

Sunday 3/10

Option 1:
Strict Press: 3 x 3

Option 2:
15 Minutes
Min 1: 5-10 Double DB/KB Strict Press
Min 2: Max Set Pull-Ups/Chin-Ups

Then

AMRAP10
20 Cals on machine of your choice
15 Slamballs
10 Toes 2 Bar or 10-15 leg raises (holding onto rig)

Option 1: (3) Warm Up Sets and (3) Working Sets should be based off 90% of your 1RM Strict Press. If you don’t know your 1RM, ask a coach to help you estimate the starting point!

Option 2: It’s ok to go heavier here and stay on the lower side of the reps. Challenge yourself if you are feeling like 10 is too easy. Bump up in weight but continue to focus on form.