January 15, 2017

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WOD – January 16, 2017

NORMAL HOURS MLK DAY!!

VOLLEYBALLERS!!  Be sure to let us know ASAP if you’re interested!  The league starts the week of 1/17.  They pushed the start date back a few weeks.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, January 31, 2017.  Please let us know if you’re 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!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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:

2 rounds of:

10 PVC shoulder pass throughs

10 PVC OHS (5 sec hold at bottom)

10 PVC Sott’s Press,

 

Part 2:

Review OHS

then,

3 sets building to starting “strength” weight

 

 

Strength/skill:

Overhead squat – 5, 5, 5, 5, 5

  • Start at 50% 1RM

  • Increase by 5-10% each set

  • Rest 2 min between sets

  • If new to this movement, start and maintain 5 x 5 moderate weight and work technique

 

 

Training:

“In It To Win It, Part 6″

AMRAP 7 min of:

5 burpees

1 OHS (95/65)

5 burpees

2 OHS

5 burpees

3 OHS

etc, until time is up

Score = total reps completed

 

 

Post OHS weight and “IITWI, part 6″ total reps to TotalWOD

 

 

Scaling options:

OHS

  • scale weight to allow unbroken reps for several rounds (~30-40% 1RM)