Friday!!

Friday y'all!!! Repeat of the week 1 Friday wod!! I know everyone is going to crush it.

 

Strength 

3x10 Kipping swings (bar/rings) 

 

Conditioning:

20 snatches 115/75

20 squat cleans

20 s20

200m run 

10 snatches

10 squat cleans

10 s2o

200m run

 

  

Parker Williams
Thursday!

Time to grind!! 5rm deadlift today! Push to add even 1 point today! 

Last chance to improve during this cycle! 

 

Thursday

Strength: Deadlift

5rm

1 max effort set at 50%


Conditioning: Running Clock

0-2: max pull ups

2-4: max KB swings

4-6: max power cleans 135/95

6-8: max t2b

8-10: max kb swings

10- 1000m row for time


Extra work

Ring rows: 3x12-15

Weighted crunches: 75-100

Parker Williams
Wednesday

Time to get upside down! Work on those handstands y'all!  oh... and run a little bit too

 

Wednesday

Skill: Hand stand walks

5 min

 

Conditioning: 3 rounds

800m

50 double unders

Parker Williams
Last chance!

Last week of this program! Let's push to improve, even if it's by 1 pound! 

 

Programming 9/25/17

Monday

Strength: Squat Clean

3x 1 sq cl + 2 hsq + 1 jerk


3 rep max front squat

+1 max effort set @50%


Recovery: 15 min run or bike


Extra work:

Clean Pulls: 2x5

Bent over rows: 3x12

Parker Williams
Saturday

Come in, grab a partner, and start your weekend right! 

 

Saturday

Partner Workout

10 min EMOM

10 hang cleans 185/125

12 burpees


then


3 rounds

30 t2b

40 push ups

Parker Williams
Friday!!

Awesome week so far! Huge deadlift PR's yesterday! Great job everyone. Make sure to get in today, it's a good one. 

 

Friday

Strength: back squat

4x5 @70%


20 superman rocks after each set


Conditioning: 12 min amrap

5 hang power snatch 115/75

10 hspu

25 double unders

Parker Williams
Thursday

Deadlift day!  

 

Thursday

Strength: Deadlift

5rm

 

Conditioning: Running Clock

0-2: max pull ups

2-4: max KB swings

4-6: max power cleans 135/95

6-8: max t2b

8-10: max kb swings

10- 1000m row for time

 

Extra work

Ring rows: 3x12-15

Weighted crunches: 75-100

Parker Williams
Humpday

Half way through!! Come ready to beat your times from the last 2 weeks!

 

Wednesday

Skill/warm up: 2000m row

slow and steady work here


Conditioning: 3 rounds

800m

50 double unders

Parker Williams
Tuesday!

Big numbers going up yesterday! Great job everyone. Come in and get a good PUMMMPPP! 

 

Tuesday

Strength: Strict Press/strict pull up

4x5/8-12


Conditioning: Running clock

0-2: 20 burpees

2-4: max push ups

4-6: max v ups

6-8: max ambit sit ups

8-10: max push ups

10-12: max elephant walks

Parker Williams
Monday!

Let's get after it today!! Push yourself to improve your complex and front squats today! Even if it's only 5lbs, that is a massive improvement in one week! 

 

Programming 9/25/17

Monday

Strength: Squat Clean

3x 1 sq cl + 2 hsq + 1 jerk


3 rep max front squat

+1 max effort set @50%


Recovery: 15 min run or bike


Extra work:

Clean Pulls: 2x5

Bent over rows: 3x12

Parker Williams
Saturday!

If you have a chance today, go out to Jax Beach and support Ben, Bobby, and Joel as they compete at Grit games! 

 

20 min amrap

40 wall balls

30 deadlifts 155/105

20 over box burpees 24/20

Parker Williams
Fridayyyy

It's Friday! Get your weekend starts don't right!  

 

Friday

Strength: back squat

4x8 @60%


20 superman rocks after each set


Conditioning: 3 rounds

30 double unders

20 hspu

10 clean and jerk 135/95

Parker Williams
Thursday

Great job yesterday pushing through all of the cardio!  

Come today ready to push and beat last week! 

 

Thursday

Strength: Deadlift

5rm

1 max effort set at 50%


Conditioning: Running Clock

0-2: max pull ups

2-4: max KB swings

4-6: max power cleans 135/95

6-8: max t2b

8-10: max kb swings

10- 1000m row for time


Extra work

Ring rows: 3x12-15

Weighted crunches: 75-100

Parker Williams
Wednesday

Great job today! It was awesome to see everyone improving!  come ready for some cardio today 

 

Wednesday

Conditioning: 3 rounds

800m

50 double unders


Conditioning 2: EMOM 12

Odd: 10-15 wall balls

Even: 10/8 calorie row

Parker Williams
Tuesday

Push to beat your scores from last week!! 

 

Tuesday

Strength: Strict Press/strict pull up

4x5/8-12


Conditioning: Running clock

0-2: 20 burpees

2-4: max push ups

4-6: max v ups

6-8: max ambit sit ups

8-10: max push ups

10-12: max elephant walks

Parker Williams
Monday

Time to lift!! Week two of this complex. Try to aim to add 5 to 10lbs to last weeks complex! Push yourselves!

 

Programming 9/25/17

Monday

Strength: Squat Clean

3x 1 sq cl + 2 hsq + 1 jerk


3 rep max front squat

+1 max effort set @50%


Recovery: 15 min run or bike


Extra work:

Clean Pulls: 2x5

Bent over rows: 3x12

Parker Williams
Saturday

Great job this week! Can't wait to see improvements in the weeks to come.  

Come hang out and get in an awesome partner workout. 

 

Open gym 9-12

Partner workout

20 min amrap

20 thrusters 95/65

20 over box burpees 24/20

100 double unders

Parker Williams
TGIF

We've made it! Let's finish off with just a few snatches! Tomorrow's complex is very similar to Monday's. Let's focus on keeping the bar as close to our body's as possible and finishing the 3rd pull by pulling yourself under the bar, and the bar behind you.  

Coach Louis

 

Strength: High hang snatch

3x 1 hh power + 2 hh sq + 1 oh squat

 

Conditioning:

20 snatches 115/75

20 squat cleans

20 s20

200m run 

10 snatches

10 squat cleans

10 s2o

200m run

Louis Papas
Thursday

Get ready for another test day! Tomorrow will be similar to Tuesday's workout with several different max effort movements. Come in ready to push yourselves. You won't regret it!

Coach Louis

 

Strength: Deadlift

5rm

1 max effort set at 50%

 

Conditioning: Running Clock

0-2: max pull ups

2-4: max KB swings

4-6: max power cleans 135/95

6-8: max t2b

8-10: max kb swings

10- 1000m row for time

 

Extra work

Ring rows: 3x12-15

Weighted crunches: 75-100

Louis Papas
Wednesday

Great work today everyone! There was a video emailed out today explaining the programming. I hope you all got a chance to watch it.  

Tomorrow is another test. Make sure you come in fueled and ready to go! 

Coach Louis

 

Skill: Rowing Tech

500m: legs and torso only

500m: arms torso only

1000m: full body

 

Conditioning: 3 rounds

800m

50 double unders

Louis Papas