FREE for All!

This Saturday, February 13 we will have our 2nd Annual “Sweat with your Sweetie” WOD!

It was a lot of fun and a huge success last year.  This special workout will be IN PLACE OF our Oly Drills for Skills class for this week.

Grab your husband, wife, girlfriend, boyfriend, child, or any family member or friend and come enjoy this fun workout.  No significant other?  No problem!  There are sure to be plenty of stag “swole-mates” here for you to partner up with and crush the WOD!

As is tradition, all of our lady participants get a FREE rose just for coming by!  (Don’t worry fellas, we got your back!)

In other news:

Sign-up for the CrossFit Games Open is live!   We have 25 of you registered, but our goal is 100!  We’re a little less than 3 weeks out from FNL 1, so if you aren’t sure…ask a coach!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill EMOM 5: Inversions / HSPU

C: Strength, Technique & Development: BENCH PRESS CLUSTERS:
4 SETS:
C1: Bench Press (3.3.3) rest 30 sec
C2: Hanging Strict Alt. Leg Kicks x 10-12 reps each leg; rest 60 sec

D: WOD – FOR TIME:

21-15-9:
-CAL ROW
-PUSH PRESS (115/75#)

Fusion (6:30pm):

STATION A: AIR ASSAULT
EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION B: ROW
EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION C: KB & BURPEES
EMOM 8: 40 SEC EASY KB SWINGS / 20 SEC BURPEES AFAP (x 8 SETS)

CASH OUT: TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

momWOD:

Barbell Strength – COMPLEX:

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility:
3 MIN ROW OR BIKE
+
10 REPS EACH ARM – SINGLE ARM BEAR TO BRIDGE
10 REPS “YOGA” PUSH UPS
10 REPS DECK SQUAT TO BROAD JUMP
10 REPS RING DIP NEGATIVES (4 COUNTS DOWN) – may jump up or press up

B: GYMNASTICS PROGRESSION – WEEK 2 (15 MIN) – Inversions / HSPU

C: ASSAULT EFFORTS! (20 MIN TIME CAP)

6 SETS (Rest 1:1)

(15 CAL W / 20 CAL M) AIR ASSAULT
15 KB SWINGS (70/53#)

Fitness (7:00am & 6:30pm):

Barbell Strength – COMPLEX:

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES
This Saturday, February 13 we will have our 2nd Annual “Sweat with your Sweetie” WOD!

It was a lot of fun and a huge success last year.  This special workout will be IN PLACE OF our Oly Drills for Skills class for this week.

Grab your husband, wife, girlfriend, boyfriend, child, or any family member or friend and come enjoy this fun workout.  No significant other?  No problem!  There are sure to be plenty of stag “swole-mates” here for you to partner up with and crush the WOD!

As is tradition, all of our lady participants get a FREE rose just for coming by!  (Don’t worry fellas, we got your back!)

In other news:

Sign-up for the CrossFit Games Open is live!   We have 25 of you registered, but our goal is 100!  We’re a little less than 3 weeks out from FNL 1, so if you aren’t sure…ask a coach!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill EMOM 5: Inversions / HSPU

C: Strength, Technique & Development: BENCH PRESS CLUSTERS:
4 SETS:
C1: Bench Press (3.3.3) rest 30 sec
C2: Hanging Strict Alt. Leg Kicks x 10-12 reps each leg; rest 60 sec

D: WOD – FOR TIME:

21-15-9:
-CAL ROW
-PUSH PRESS (115/75#)

Fusion (6:30pm):

STATION A: AIR ASSAULT
EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION B: ROW
EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION C: KB & BURPEES
EMOM 8: 40 SEC EASY KB SWINGS / 20 SEC BURPEES AFAP (x 8 SETS)

CASH OUT: TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

momWOD:

Barbell Strength – COMPLEX:

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility:
3 MIN ROW OR BIKE
+
10 REPS EACH ARM – SINGLE ARM BEAR TO BRIDGE
10 REPS “YOGA” PUSH UPS
10 REPS DECK SQUAT TO BROAD JUMP
10 REPS RING DIP NEGATIVES (4 COUNTS DOWN) – may jump up or press up

B: GYMNASTICS PROGRESSION – WEEK 2 (15 MIN) – Inversions / HSPU

C: ASSAULT EFFORTS! (20 MIN TIME CAP)

6 SETS (Rest 1:1)

(15 CAL W / 20 CAL M) AIR ASSAULT
15 KB SWINGS (70/53#)

Fitness (7:00am & 6:30pm):

Barbell Strength – COMPLEX:

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES
I know some of you don’t like the long blogs, so if that’s you just scroll to the bottom for the WOD…no hard feelings!

For the rest of you that have a few minutes and want to learn something, I appreciate your time!

Today I want to talk about keeping your focus, while remaining realistic about your progress and goals…when you’re sick.  I’m sure we all made some hearty New Year’s resolutions, but about two months in, how are those going?  My guess is we’ve all slipped up, or if we haven’t, are on the verge of insanity.

Add to that the stress of tax season coming up, cold and flu running rampant, icy cold or unpredictable weather, and all the other daily stresses we’ll encounter.  Seems like an awful lot of really good reasons to derail your fitness train.

It’s never too late to get back on track, and I’d argue now is a better time than ever.  I personally have had a rough couple of days with some type of bug.  You know the one…where it’s an easy excuse to stay home, skip a few WODs, or eat that comfort food.  Let’s be honest though, colds are more of an annoyance than debilitating, and this is where you have to make the choice to not be lazy.

As much as I’d like to pamper myself by staying in bed, eating some junk food, and watching a movie…I don’t.  Instead, I keep my routine the same as always and still go to work, and then to the gym for a WOD and some coaching or office work.  I’ve ramped down my goat work, but I still do the daily WOD, and I’ve stuck to eating healthy most of the time.

By keeping your routine when it gets a little tough, it makes it a lot easier to get back on your feet afterward.  When I’m not feeling 100%, it’s after I finish exercising that I often feel the best.  As much of a struggle as those WODs are, and as much as my times or scores may suffer, I’m teaching myself an important lesson about perseverance in adversity, and maybe even sweating out a few of those cold and flu demons.

Most importantly I’m keeping my routine and re-enforcing the good habits that will allow me to return to being healthy faster.  We all know that the longer we’re away from something, the harder it is to go back.

This is also a time to be mindful of the fuel that you’re feeding your engine.  I’m not going to lie and say I haven’t dipped into some poor food choices here and there while sick.  When I do, it happens one time for one meal, I enjoy it for what it’s worth, and I immediately follow it up with my regular planned meals.  Most of the things that we’re craving when our bodies are out of whack are high in bad carbs and sugars, which will only prolong our misery.

I’m not saying to drag yourself out of bed when you’re truly sick and delirious with fever.  I’m just saying to not use it as a crutch to avoid the challenges that you’ve committed to by becoming a CrossFit athlete.

Be mindful and monitor yourself and be sure to get lots of extra rest.  If you have to jump off the track for a day or two, by all means do what is necessary.  Notice that last word ‘necessary’.  You have to make the call what that means to you, but it shouldn’t always be what’s easiest.  You’re not always going to be in the best shape, and life throws all of us curve balls pretty consistently.

Let CrossFit be your escape and your sanctuary.  Let it be the place you release all the negativity and put it into your WOD. Make sure it’s always the best hour of your day.

We”re less than a month out from the CrossFit Games Open.  This is one of the highlights of the year, and one of the most fun events you can participate in.  It makes our awesome community part of the global CrossFit community.

For 5 weeks we get to have awesome throw downs once a week and share our progress with everyone.  Now is the time to refocus, get back into your regular fitness schedule and reassess your eating habits.


Monday’s Training:

CrossFit:

PRE-WOD SKILL WORK: 5 MIN INVERSION/HSPU PROGRESSION

STRENGTH, TECHNIQUE & DEVELOPMENT: THE CLEAN WK 2

Drill #1: 3 Reps of “”Arch Angel”” Drops w/ 10 sec hold

Drill #2: 5 Reps Hang Clean

Drill #3: Halting Clean Grip DL @ 11X5 x 5 Reps

PRACTICE: EMOM 6:

2 x Clean (From Ground, Full Squat) + 2 x Hang Cleans (From Hang, Full Squat)
* Do Not have to be TNG, work for perfect technique

WOD: 2 OPTIONS:

“DIANE”

21-15-9

DEADLIFTS (225/155#)
HSPU

OR

21-15-9

DEADLIFTS (225/155#)
BAR-HOPPING BURPEES

Fusion (6:30pm):

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: 8-10 UB DB PUSH PRESS
MIN 2: 8-10 BOX JUMP-OVERS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: AIR ASSAULT (8 CAL MEN/ 6 CAL WOMEN)
MIN 2: 8-10 x UB WALL BALL SHOTS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: ROW (15 CAL MEN/ 10 CAL WOMEN)
MIN 2: 8-10 BURPEES

momWOD:

A: Body Composition

3 SETS – Use a set of “”small plates”” (1lb, 2.5lb, or 5lb max

A1: Front Raises (soften the traps, focus on shoulders lifting) x 8 Reps; rest 20 sec
A2: Lateral “”T”” Raises x 8 Reps; rest 20 sec
A3: Trap “”3″” – “”Y”” Raises x 8 Reps; (body on 45 deg angle, thumbs up, arms travel in a “”y”” straight up by ears); rest 20 Sec
A4: Double Arm Rows x 8 Reps; (body on 45 deg angle, squeeze elbows back to row); rest 20 sec
A5: Cuban Press x 8 Reps; rest 1 MIN

B: 100 DB WALKING LUNGES (FOR TIME)

C: WOD – AMRAP 12 MINUTES:

6 RING ROWS
6 BURPEES
6 BOX JUMPS
6 SIT UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility 

B: Pre-WOD Skill WORK: 5 MIN INVERSION/HSPU PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: BACK SQUAT CLUSTERS
4 Work Sets:
C1: Back Squats (2.2.2.2)*; rest 30 sec
C2: 45 SEC Max Compression Hold (Hollow Rock / Bent Knee Hollow Body); rest in rotation

* Keep weight across for entire set of 8 reps. Rest is 10-15 seconds for every “.”. Add weight each round. Start in around 75% of 1RM and work up.

D: WOD OPEN WOD 13.3:

AMRAP in 12 MINUTES
150 WALL BALL SHOTS (20/14#)
90 DOUBLE UNDERS
30 MUSCLE UPS

Fitness (7:00am & 6:30pm):

Technique & Development: German Volume DB Seated Press:
WORK SETS: G.V DB Seated Press (lead in unison, tempo 20X1)

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: AMRAP 12 MINUTES:

6 RING ROWS (or PULL UPS, or JUMPING PULL UPS)
12 SIT UPS
200 M RUN

 
This Saturday, February 13 we will have our 2nd Annual “Sweat with your Sweetie” WOD!

It was a lot of fun and a huge success last year.  This special workout will be IN PLACE OF our Oly Drills for Skills class for this week.

Grab your husband, wife, girlfriend, boyfriend, child, or any family member or friend and come enjoy this fun workout.  No significant other?  No problem!  There are sure to be plenty of stag “swole-mates” here for you to partner up with and crush the WOD!

As is tradition, all of our lady participants get a FREE rose just for coming by!  (Don’t worry fellas, we got your back!)

In other news:

Sign-up for the CrossFit Games Open is live!   We have 25 of you registered, but our goal is 100!  We’re a little less than 3 weeks out from FNL 1, so if you aren’t sure…ask a coach!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Pre-WOD Skill EMOM 5: Inversions / HSPU

C: Strength, Technique & Development: BENCH PRESS CLUSTERS:
4 SETS:
C1: Bench Press (3.3.3) rest 30 sec
C2: Hanging Strict Alt. Leg Kicks x 10-12 reps each leg; rest 60 sec

D: WOD – FOR TIME:

21-15-9:
-CAL ROW
-PUSH PRESS (115/75#)

Fusion (6:30pm):

STATION A: AIR ASSAULT
EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION B: ROW
EMOM 8: 40 SEC EASY PACE / 20 SEC HARD EFFORT (x 8 SETS)

REST 2 MIN

STATION C: KB & BURPEES
EMOM 8: 40 SEC EASY KB SWINGS / 20 SEC BURPEES AFAP (x 8 SETS)

CASH OUT: TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

momWOD:

Barbell Strength – COMPLEX:

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility:
3 MIN ROW OR BIKE
+
10 REPS EACH ARM – SINGLE ARM BEAR TO BRIDGE
10 REPS “YOGA” PUSH UPS
10 REPS DECK SQUAT TO BROAD JUMP
10 REPS RING DIP NEGATIVES (4 COUNTS DOWN) – may jump up or press up

B: GYMNASTICS PROGRESSION – WEEK 2 (15 MIN) – Inversions / HSPU

C: ASSAULT EFFORTS! (20 MIN TIME CAP)

6 SETS (Rest 1:1)

(15 CAL W / 20 CAL M) AIR ASSAULT
15 KB SWINGS (70/53#)

Fitness (7:00am & 6:30pm):

Barbell Strength – COMPLEX:

6 SETS:
6 x BB Back Squats
6 x BB Good Mornings
6 x BB Alt. Forward Lunges (12 total)
Rest 90 Seconds between sets

WOD: 8 MIN AMRAP:

100 M RUN
10 BURPEES
I know some of you don’t like the long blogs, so if that’s you just scroll to the bottom for the WOD…no hard feelings!

For the rest of you that have a few minutes and want to learn something, I appreciate your time!

Today I want to talk about keeping your focus, while remaining realistic about your progress and goals…when you’re sick.  I’m sure we all made some hearty New Year’s resolutions, but about two months in, how are those going?  My guess is we’ve all slipped up, or if we haven’t, are on the verge of insanity.

Add to that the stress of tax season coming up, cold and flu running rampant, icy cold or unpredictable weather, and all the other daily stresses we’ll encounter.  Seems like an awful lot of really good reasons to derail your fitness train.

It’s never too late to get back on track, and I’d argue now is a better time than ever.  I personally have had a rough couple of days with some type of bug.  You know the one…where it’s an easy excuse to stay home, skip a few WODs, or eat that comfort food.  Let’s be honest though, colds are more of an annoyance than debilitating, and this is where you have to make the choice to not be lazy.

As much as I’d like to pamper myself by staying in bed, eating some junk food, and watching a movie…I don’t.  Instead, I keep my routine the same as always and still go to work, and then to the gym for a WOD and some coaching or office work.  I’ve ramped down my goat work, but I still do the daily WOD, and I’ve stuck to eating healthy most of the time.

By keeping your routine when it gets a little tough, it makes it a lot easier to get back on your feet afterward.  When I’m not feeling 100%, it’s after I finish exercising that I often feel the best.  As much of a struggle as those WODs are, and as much as my times or scores may suffer, I’m teaching myself an important lesson about perseverance in adversity, and maybe even sweating out a few of those cold and flu demons.

Most importantly I’m keeping my routine and re-enforcing the good habits that will allow me to return to being healthy faster.  We all know that the longer we’re away from something, the harder it is to go back.

This is also a time to be mindful of the fuel that you’re feeding your engine.  I’m not going to lie and say I haven’t dipped into some poor food choices here and there while sick.  When I do, it happens one time for one meal, I enjoy it for what it’s worth, and I immediately follow it up with my regular planned meals.  Most of the things that we’re craving when our bodies are out of whack are high in bad carbs and sugars, which will only prolong our misery.

I’m not saying to drag yourself out of bed when you’re truly sick and delirious with fever.  I’m just saying to not use it as a crutch to avoid the challenges that you’ve committed to by becoming a CrossFit athlete.

Be mindful and monitor yourself and be sure to get lots of extra rest.  If you have to jump off the track for a day or two, by all means do what is necessary.  Notice that last word ‘necessary’.  You have to make the call what that means to you, but it shouldn’t always be what’s easiest.  You’re not always going to be in the best shape, and life throws all of us curve balls pretty consistently.

Let CrossFit be your escape and your sanctuary.  Let it be the place you release all the negativity and put it into your WOD. Make sure it’s always the best hour of your day.

We”re less than a month out from the CrossFit Games Open.  This is one of the highlights of the year, and one of the most fun events you can participate in.  It makes our awesome community part of the global CrossFit community.

For 5 weeks we get to have awesome throw downs once a week and share our progress with everyone.  Now is the time to refocus, get back into your regular fitness schedule and reassess your eating habits.


Monday’s Training:

CrossFit:

PRE-WOD SKILL WORK: 5 MIN INVERSION/HSPU PROGRESSION

STRENGTH, TECHNIQUE & DEVELOPMENT: THE CLEAN WK 2

Drill #1: 3 Reps of “”Arch Angel”” Drops w/ 10 sec hold

Drill #2: 5 Reps Hang Clean

Drill #3: Halting Clean Grip DL @ 11X5 x 5 Reps

PRACTICE: EMOM 6:

2 x Clean (From Ground, Full Squat) + 2 x Hang Cleans (From Hang, Full Squat)
* Do Not have to be TNG, work for perfect technique

WOD: 2 OPTIONS:

“DIANE”

21-15-9

DEADLIFTS (225/155#)
HSPU

OR

21-15-9

DEADLIFTS (225/155#)
BAR-HOPPING BURPEES

Fusion (6:30pm):

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: 8-10 UB DB PUSH PRESS
MIN 2: 8-10 BOX JUMP-OVERS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: AIR ASSAULT (8 CAL MEN/ 6 CAL WOMEN)
MIN 2: 8-10 x UB WALL BALL SHOTS

REST 2 MINUTES

ALT EMOM x 12 MINUTES (6 SETS):

MIN 1: ROW (15 CAL MEN/ 10 CAL WOMEN)
MIN 2: 8-10 BURPEES

momWOD:

A: Body Composition

3 SETS – Use a set of “”small plates”” (1lb, 2.5lb, or 5lb max

A1: Front Raises (soften the traps, focus on shoulders lifting) x 8 Reps; rest 20 sec
A2: Lateral “”T”” Raises x 8 Reps; rest 20 sec
A3: Trap “”3″” – “”Y”” Raises x 8 Reps; (body on 45 deg angle, thumbs up, arms travel in a “”y”” straight up by ears); rest 20 Sec
A4: Double Arm Rows x 8 Reps; (body on 45 deg angle, squeeze elbows back to row); rest 20 sec
A5: Cuban Press x 8 Reps; rest 1 MIN

B: 100 DB WALKING LUNGES (FOR TIME)

C: WOD – AMRAP 12 MINUTES:

6 RING ROWS
6 BURPEES
6 BOX JUMPS
6 SIT UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility 

B: Pre-WOD Skill WORK: 5 MIN INVERSION/HSPU PROGRESSION

C: STRENGTH, TECHNIQUE & DEVELOPMENT: BACK SQUAT CLUSTERS
4 Work Sets:
C1: Back Squats (2.2.2.2)*; rest 30 sec
C2: 45 SEC Max Compression Hold (Hollow Rock / Bent Knee Hollow Body); rest in rotation

* Keep weight across for entire set of 8 reps. Rest is 10-15 seconds for every “.”. Add weight each round. Start in around 75% of 1RM and work up.

D: WOD OPEN WOD 13.3:

AMRAP in 12 MINUTES
150 WALL BALL SHOTS (20/14#)
90 DOUBLE UNDERS
30 MUSCLE UPS

Fitness (7:00am & 6:30pm):

Technique & Development: German Volume DB Seated Press:
WORK SETS: G.V DB Seated Press (lead in unison, tempo 20X1)

10 Sets of 10 Reps at 50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: AMRAP 12 MINUTES:

6 RING ROWS (or PULL UPS, or JUMPING PULL UPS)
12 SIT UPS
200 M RUN

 
Today I have something that is FREE for every member or our community, and even your friends & family!

The most common question that all of the staff gets isn’t about how much weight to lift, how to get a new skill, or how to improve a movement…

The question is always the same.

“What should I eat?”

We figured the best way to answer all of your questions at the same time and in one place is to have a Nutrition Workshop here at High Voltage.

This will be forum where you can ask all of the questions you’ve always wanted to ask about what to eat, when to eat it, and how much of it to eat.

This comprehensive workshop will range a broad variety of topics that will be informative to not only the nutrition novice, but also to the nutrition ninja!

It’ll all be hosted and moderated by our resident expert and Certified Nutrition Coach & Trainer, Arielle Zieja!

It all goes down THIS Saturday at 12:00pm after Oly Class, and will last for about an hour.

Our diet is often the last elusive piece to the puzzle when trying to solve our complete fitness needs. All the training in the world won’t help if you aren’t eating right.

You wouldn’t expect your car to run properly if you were filling the gas tank with cement…and you shouldn’t expect your body to perform if you aren’t putting in the proper fuel there either.

I can’t stress enough how important this is to every single one of you, and it’s FREE, so you have no reason not get informed!

I’ll finish up today with a pic of Coach Jose getting his CrossFit Strongman Certification in Norcal.  Here he is included with the famous Logan Gelbrich of DEUCE gym in Venice

IMG_22701

Be on the lookout for our Strongman (and woman) program coming later in the summer!

 

I’ll see you all today at the box!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

PRE-WOD Skill Work: EMOM 5 PULL UP PROGRESSION

Strength, Technique & Development: Back Squat Clusters

E90SEC x 12 MINUTES (8 SETS): Back Squats (3.3.3)*
* the “.” signifies a 10 second pause / rerack between clusters of 3 reps. Keep weight same within cluster (9 reps) but go up each set (8 total).

WOD: 3 Rounds for Time:

400 M RUN
30 WBS
15 BURPEES
5 RING DIPS (Sub 1 MU + 4 RING DIPS, or DIP VAR.)

Fusion (6:30pm):

Group Warmup & Mobility

TABATA STYLE – :20 ON / :10 OFF

COMPLETE ALL STATIONS WORKING :20 ON / :10 OFF x 8 SETS (4 MIN) + 1 MIN REST / ROTATE.

THEN START OVER AT TOP WORKING :20 ON/ :10 OFF x 4 SETS EACH (2 MIN) + 30 SEC REST/ ROTATION.

STATION 1: AIR ASSAULT (R1 = 8 SETS / R2 = 4 SETS)
REST 1 MIN / ROTATE (R1 = 1 MIN / R2 = 30 SEC)

STATION 2: WALL BALL SHOTS
REST 1 MIN / ROTATE

STATION 3: ROW
REST 1 MIN / ROTATE

STATION 4: RUSSIAN KB SWINGS
REST 1 MIN / ROTATE

STATION 5: BOX STEP UPS
REST 1 MIN / ROTATE

STATION 6: SIT UPS
REST 1 MIN / ROTATE

momWOD:

Group Warm-Up & Mobility:

Body Composition:

3 SETS: Coach to count in unison
A1: Kneeling “Bottoms Up” Press (Use KB if possible, or DB) x 6 Reps each arm; rest 30 s
A2: Standing DB Push Press x 12 Reps; rest 30 sec
A3: Horizontal Chest to Bar Rows* @ 30X2; 4-6 Reps; Rest 30 sec
A4: Perfect Push Ups / Roll Ups x 12 Reps; rest 60 SEC

WOD: 5 STATION ROTATION EMOM x 3 SETS:

WORK :45 SEC / :15 REST AND ROTATION – SCORE IS TOTAL REPS

Station 1: AIR ASSAULT (CALS)
Station 2: WALL BALL SHOTS
Station 3: BURPEES
Station 4: ROW (CALS)
Station 5: SIT UPS

REST 1 MINUTE


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: Bench Press Tempo & Pulling

4 SETS:
A1: Close Grip Bench Press @ 30X1; 8-10 Reps; rest 20 sec
A2: Strict Ring Pull Ups @ 2020; AMRAP Unbroken; rest 60 sec

WOD: ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: 45 SEC MAX CAL ROW / 15 SEC REST
MIN 2: 8 x UB PUSH PRESS (155/105#)
MIN 3: 8 x BURPEE BOX JUMP

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

FOCUS: UPPER BODY PULLING & UPPER BODY PUSHING

3 SETS:
A1: Ring Rows @ 40X2; 6 Reps; rest 20 sec
A2: Chin Over Bar Hold (Perfect) – 30 SEC HOLD; rest 30 sec
A3: Push Ups x 12 Reps; rest 20 sec
A4: Low Ring Front Plank Hold – 30 SEC HOLD; rest 30 sec

UPPER BODY PULLING & PUSHING – As applied to WOD:

3 ROUNDS FOR TIME:

500 M ROW (UB Pulling)
30 DB PUSH PRESS (UB Pushing – Vertical)
15 BURPEES (UB Pushing – Horizontal)