April 6, 2016

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WOD – April 7, 2016

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

We are trialing our new S2CF Competitors/Performance program for the next 3 weeks.  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach. 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

row 500m

 

Part 2:

6 rounds of:

15 sec hollow body hold alternating with 15 second superman hold

 

Part 3:

5 mins of shoulder mobility (coach’s choice)

then,

review pull-up progressions for “strength” segment

 

 

 

Strength:

EMOM x 10 min perform the following pull-ups/pull-up progression:

  • Advanced – 3-5 strict tempo pull-ups (2/2/2/1)

  • intermediate – 3-5 strict pull-ups

  • novice – 1-3 eccentric pull-ups or 3-5 foot/partner assisted

**PLEASE NOTE YOUR TOTAL REPS/SCALES EACH WEEK.  THE GOAL IS TO INCREASE 2-3 REPS TOTAL EACH WEEK OR PROGRESS UP THE SCALE TOWARDS MORE ADVANCED MOVEMENT

 

 

Training:

“Body Double”

2 rounds for time of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

 

Post time to comments!

 

Scaling Options:

Pull-ups

  • sub jumping pull-ups

  • sub foot/toe assisted pull-ups

  • sub ring rows

Push-ups

  • sub push up on knees/down in plank

  • scale banded push-ups

 

 

 

Accessory Work:

3 x 15 GHD hip extensions