Monthly Archives: April 2014

Workout of the Day (Tuesday April 29, 2014)

Technical:
5 x 3 Split Jerk
5 x 12 Heavy Russian KB Swings

Metabolic:
1 km Row
Then:
15, 12, 9 of:
Burpee Toe to Bar
Shoulder to OH 185/125

Stabilization:
50 Pistols
100 Double unders
**partition reps as needed

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Workout of the Day (Monday April 28, 2014)

Technical:
5 x 3 Hang Power Snatch

Metabolic:
30 Wall Ball
10 OHS 135/95
30 Wall Ball
10 Power Snatch 135/95
30 Wall Ball

Stabilization:
5 x 15 secs L-Sits

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Workout of the Day (Saturday April 26, 2014)

Prewod:
Three Rounds:
50 Heavy Rope Singles
10 Air Squat Jumps onto Plate
20 Alt OH Plate Lunges

Technical:
5 x 3 Hang Power Cleans
3 x 20 Ball Slams

Metabolic:
10 min EMOM
Odd min: 10 Hang (squat) Cleans 95/65
Even min: 20 Shoulder to OH 95/65

Cool Down:
1 km Run/Row

On Sunday, the regional team from Lifeworx in San Jose area is coming up to have a play date during open gym. It shall be a great time, come hang out and watch over 20 regional athletes get after it!!!

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Workout of the Day (Friday April 25, 2014)

Technical:
5 x 5 Back Squats

Metabolic:
Complete As Many Rounds As Possible in 6 min:
6 Thrusters 135/95
12 Pullups

Rest 2 min

Complete As Many Rounds As Possible in 6 min:
6 Power Clean 155/115
3 Shoulder to Overhead 155/115

Stabilization:
100 Disc Squats

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Workout of the Day (Thursday April 24, 2014)

Technical:
5 x 2 Thrusters

Metabolic:
Teams of Two:
12 min AMRAP:
20 Wall Ball
15 Push-ups
10 Toes to Bar
100 m Buddy Carry

Stabilization:
100 Sit-ups

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Workout of the Day (Wednesday April 23, 2014)

Technical:
5 x 4 TnG Power Cleans
3 x 20 Ball Slams

Metabolic:
Five Rounds:
7 Deadlifts 275/185
11 Box Jumps
45 Sec Push-up hold (on bar)

Stabilization:
100 Seated Twists

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Workout of the Day (Tuesday April 22, 2014)

Technical:
5 x 2 of 1 1/4 Front Squats

Metabolic:
Four Rounds or 20 min:
10 Thrusters 95/65
20 Alt Front Rack Lunges 95/65
30 KB Swings 24/16
90 Sec Rest

Stabilization:
7 x 2 Weighted Pullups

Only a few more spots available for the rowing clinic, plus body fat dunk tester will be in soon… Sign up at the front desk!!!

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Workout of the Day (Monday April 21, 2014)

Technical:
5 x 3 Push Press
5 x 12 Wall Ball (perform set immediately after each set of pp)

Metabolic:
30 Bodyweight Back Squats
1 Mile Run
30 Bar Facing Burpees

Stabilization:
30 Candlesticks

Massage Voodoo Tom is in Tuesday, sign up at front desk!!!!

There has been LOTS of cherry picking going on lately and some people even wanted to leave after seeing there was a run. We run bare minimum once a week, it’s nothing new. You are forced to embrace what life throws at you, you can handle the simple confines of the gym! Wods will not be posted prior to completion of them this week. The things you’re most afraid of are the things you NEED to be working on most. Who knows what’s to come this week in the gym, just as who truly knows what’s to come in life???

You’ve made it this far, I may even change the programming from class to class this week… Show up and bring it folks!! Cheers 😉

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Workout of the Day, Monday, April 21, 2014

Workout is not Fran!

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Workout of the Day (Friday April 18, 2014)

Technical:
Heavy Single OHS

Metabolic:
Five Rounds or 13 min of:
30 secs L-Sit
20 Heavy Rope Double Unders (2:1 reps for standard rope of dubs, if no dubs but should, then 10 burpees)
10 Ground to OH anyhow 95/65

Stabilization:
Five Rounds Max Chin Over Bar Hold (rest as needed)

Sac High School is hosting the Olympic Meet this Saturday that many RCFers are competing in, come watch Wyatt qualify for Youth Nationals and set some records!!!

Posted in WOD