Monthly Archives: November 2013

Workout of the Day (Wednesday November 27, 2013)

Technical:
5 x 4 Touch n Go Power Clean & Jerk

Metabolic:
Thrusters go down by one each round, lunges remain constant

10 Rounds:
10 Alt Leg Lunges 135/95
10 Thrusters 135/95

Stabilization:
Ring Dip practice (studs find max load for double, newbies work the skill and strength)

Happy Turkey day guys, enjoy food and family time… Indulge a bit!

Posted in WOD

Workout of the Day (Tuesday November 26, 2013)

Technical:
5 x 2 Front Squat to Split Jerk

Metabolic:
100 Double Unders **
75 KB Swings 24/16 kg
50 Single Arm KB Thrusters 24/16 kg
25 KB Bottom Up Push-ups

Stabilization:
100 Seated KB Twists (Heavy!)

Monsters is in tonight, sign up at front desk!

Wednesday morning strength class is canceled. I apologize for the inconvenience, I meant to cancel earlier with the others but somehow slipped past it… Bring on the December challenge! Just around the corner… Hmm, what’s it gonna be this year? Any requests?

Posted in WOD

Workout of the Day (Monday November 25, 2013)

Technical:
5 x 3 Cleans

Metabolic:
Five Rounds using 185/115 of:
1 Ground to Overhead
3 Power Cleans
5 Front Squats
7 Deadlifts
Rest 1 min

Stabilization:
50 Toes to Bar

Please watch the schedule closely the next couple of weeks!!!

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Workout of the Day (Friday November 22, 2013)

Technical:
5 x 4 Snatch Grip BTN Push Press

Metabolic:
2 min to complete as much as possible, then 3 min, then 4 and 5 with a 1 min rest between each work set and each work set starts over from beginning.

10 Burpees
20 Back Squat Jumps 95/65
30 DB Power Snatch 55/35
40 OHS 95/65

Stabilization:
7 x 1 Weighted Strict Pull-ups

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Workout of the Day (Thursday, November 21, 2013)

Technical:
5 x 3 Barski Snatch

Metabolic:

Sprint the following movements:

4 Minutes to Run 800m

4 Minutes to Complete 100 Sit-Ups

4 Minutes to Complete 50 Wall Ball

3 Minutes to complete 100 Double Unders (Studs, 60 with the heavy rope)

Stabilization:

100 Disc Squats

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Workout of the Day (Wednesday November 20 2013)

Technical:
5 x 4 Snatch Balance

Metabolic:
“Jackie”
1000 m Row
50 Thrusters
30 Pull-ups

Stabilization:
7 x 3 Back Squats (work up to at least 85% of 1RM)

We are sorry for the schedule issues at Roseville this week, we have to shut down for we are finally getting our track painted! Thank you for your patience.

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Workout of the Day (Tuesday November 19, 2013)

Technical:
5 x 2 OHS

Metabolic:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 of:
KB Swings 24/16 kg
Ball Slams
Plyo Push-ups
KB Seated Twists

1 km Run to end the day

Monsters of Massage Tuesday between 5-7, sign up at front desk! Limited availability.

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Workout of the Day (Monday November 18, 2013)

Technical:
4 x 3 Power Snatch

Metabolic:
21, 15, 9 of:
OHS 95/65
Burpees
Then 12, 9, 6 of:
Power Snatch
Push Press

Stabilization:
30 Sit-ups EMOM x 4

Sign up for Monsters coming this Tuesday!!

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Workout of the Day (Friday November 15, 2013)

Technical:
5 x 2 Front Squats
3 x 20 Ball Slams

Metabolic:
16 min AMRAP:
10 Double Unders (increase by 10 each round)
5 Cleans (anyhow) 225/135

Stabilization:
5 x 8 HEAVY Alt Leg Lunges

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Workout of the Day (Thursday, November 14, 2013)

Technical:
5 x 2 Front Squat + Split Jerk

Metabolic:
4 Rounds every 3:30 of:

500m Row

8 Thrusters (135/95)

Stabilization:

Max Prone Iso Hold for time

Posted in WOD