January 24, 2017

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WOD – January 25, 2017

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 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 pass throughs

10 PVC OHS

10 Sotts press

10 scapula pull-ups

 

Part 2:

Review power snatch and HSPU

then,

2 rounds with an empty barbell of:

3 muscle snatch

3 snatch balance

3 hang power snatch

3 power snatch

3 OHS

then,

2-3 rounds of power snatch complex (1 PS + 3 OHS) building to “strength” weight

 

 

Strength/skill:

7 x power snatch complex (1 PS + 3 OHS)

  • Start at 50-60% of power snatch 1rm

  • Add ~5% each set as technique allows

  • If you fail a set, decrease by 5% and maintain

  • Rest at least 90 sec between sets

 

Training:

“Cheekie”

AMRAP 10 min of:

5 HSPU

5 pull-ups

10 power snatches (75/55)

30 DU’s

 

Post PS complex weight and “Cheekie” rounds completed to TotalWOD

 

 

Scaling options:

HSPU

  • scale HSPU off box or from downward dog position

Pull-ups

  • scale leg assisted

  • sub ring rows

  • sub banded pull downs

Power snatch

  • scale weight to allow unbroken reps 1st round

DU

  • sub tuck jumps

  • sub max DU attempts in 1 min