Wednesday 12.2.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice Dynamic Warm Up: 7min WOD: 25min “Victorious Secret” 4 Rounds 21 Bounds (24,20) 18 Wall Balls (20,14) 15 KB Swings (55,35) 12 HSPU NOTES: Budget half the class for todays WOD. Movement should not be completed quickly. Bounds, over PVC pipe set at height listed. Cool Down Stretch: 2-3min $ […]
Tuesday 12.1.15 Box Brief
Barbell Club weekly programming now available on blog LINK TO BLOG
Tuesday 12.1.15 WOD
Dynamic Effort Lower Strength Box Squats (Box Squats (10×2 @ 60% + band tension, low box, normal box squat stance) WOD “Dirty Isabel” 6 Rounds 5 Squat Snatches (115,75) 5 Burpees $ Out 3×20 Heavy Band Crunches
Tuesday 12.1.15 WOD NOTES
Dynamic Effort Lower Mobility: 8min 2min each side couch stretch 2min each side 1/2 pigeon Dynamic Warm Up: 5min Strength: 15min Box Squats (Box Squats (10×2 @ 60% + band tension, low box, normal box squat stance) NOTES: Why? Stresses good technique while allowing the Athlete to sit back onto a box, keeping their shins vertical, […]
Monday 11.30.15 WOD NOTES
Max Effort Upper Mobility: 4min 2min each side. 2:00 – 3:40 http://www.mobilitywod.com/daily/friday-november-27th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean + Push Press (1RM) NOTES: Complete as EMOM. Coach Athletes to use the first 5min as a warm up and the following 5-7min building across. Athletes need to limit total reps to less than 10. Athletes will be […]
Monday 11.30.15 Box Brief
RowVember Ends 11.30.15 at 8:30pm! Looks like we may have a re-peat from last year! Good luck to the top contenders in the final hours!
Monday 11.30.15 WOD
Max Effort Upper Strength Power Clean + Push Press (1RM) WOD “13.2 – Heavy and Low” 15min AMRAP 5 STOH (135,95) 10 Deadlifts (135,95) 15 Box Jumps (20,20) $ Out 3x Static Ab Holds – 1 Minute Middle, 30 Seconds Per Side
Week of 11.30.15 – Barbell Club
Conjugate Strength Movement Catalog : LINK Monday & Tuesday 1.Front Box Squat – Double Orange Bands (@50% + 25% Bands) Below Parallel 2. Front Box Squat – Single Red Band (@50% + 25% Bands) Below Parallel 3. Clean Grip High Pull (3×6) 4. 3 TnG Cleans + 2 Front Squats + 1 Jerk (1RM) 5. Back Rack Bulgarian Split […]
Sunday 11.29.15 Box Brief
The Best Bar Ever is back at the boxes! Original, Apple Pie and NEW flavor Coconut Chocolate are available.
Sunday 11.29.15 WOD
Explosive Strength Gymnastics Ring Dip Progression Skill Work WOD Near Death Flex-Perience (2 Rounds for reps) Death By Ring Dips —5min Rest– Death By Hang Power Cleans (60% BW) **Perform 1 rep on the first min, 2 on the second and so on until you can not complete the given reps in the given time **Minimum […]
