31 July WOD

Mobility: Work Shoulder Mobility

Skill Practice Warm Up: Handstand and Handstand push up practice.

 

Metabolic Conditioning: “Captain Jack Sparrow” – For time.

1000m Row

25 Push Presses: 75 / 53

50’ Walking Lunge

25 toes to bar

50’ walking lunge

25 push presses (same weight)

1000m row

 

By |July 30th, 2015|Workout of the Day|Comments Off on 31 July WOD

30 July WOD

Mobility: Work Hip Mobility

Strength: Front Box Squat – Session 3 (50% – 60% of Front Squat)

6 x 3 (6 sets of 3 reps, “across,” same weight for each set)

Pause for 3 or MORE seconds on the box.

Super Set: 6 x 5 Half Kneeling Single Arm Strict Press (6 sets of 5 reps,

“across,” same weight for […]

By |July 29th, 2015|Workout of the Day|Comments Off on 30 July WOD

29 July WOD

Mobility: Work Shoulder Mobility

Metabolic Conditioning: “Breaking Dawn” – 4 Rounds – In Two

Minutes:

5 ‘Heavy’ Jerks: 155 / 95

10 ‘High’ Box Jumps: 30 / 24

Then max repetitions of low sled push & high sled push 20 feet

140 / 90 – Each sled push is 1 rep (out and back = 2 ‘reps’)

Rest 2 Minutes

 Make sure you run over […]

By |July 28th, 2015|Workout of the Day|Comments Off on 29 July WOD

28 July WOD

Mobility: Work Ankle Mobility

Skill Practice Warm Up: Extra mobility time – more ankles and hips!

Go Over Rowing Form.

 

Metabolic Conditioning: “Evasion” Cover as much distance as possible

in 20 minutes running or rowing*.

You must perform at least 800m of running and 1000m of rowing for the

workout to be considered “as prescribed”.

Or you can do “Partner Evasion” Same workout, […]

By |July 28th, 2015|Workout of the Day|Comments Off on 28 July WOD

27 July WOD

Mobility: Work Shoulder Mobility

Strength: Push Press – Session 13 (100 – 110%)

5 x 3 (5 sets of 3 reps, “across,” same weight for each set)

Super Set: 5 x 4 DB Split Squat (5 sets of 4 reps, “across,” same weight for

each set) 3 second pause at the bottom of each lunge

Metabolic Conditioning: “More than a Feeling” – […]

By |July 26th, 2015|Workout of the Day|Comments Off on 27 July WOD

Friday July 24

 Oleksiy Torokhtiy 2012 Olympic Weightlifting Champion visits Westbound!

Strength:

Push Press –  (100 – 110%)

6 x 2 (6 sets of 2 reps, “across,” same weight for each set)

Jump up in weight by 5 to 10 pounds if you did not on Monday, you should

be hitting what your max was when we started this cycle. This is the […]

By |July 23rd, 2015|Workout of the Day|Comments Off on Friday July 24

Thursday July 23

Skill Practice Warm Up

Spend 10 min working up to a challenging

(60-80% effort) bench press for 3 reps. Plan on hitting that weight for 2-3

sets.

 

Metabolic Conditioning:

“Helen of Troy” – 3 Rounds for Time

12 ‘Heavy’ Thrusters 115/75

21 Kettlebell Swings 53/35

400m Run

 

Coaching Tips: You should be able to do the first set of thrusters

unbroken -if you had too-, but that […]

By |July 23rd, 2015|Workout of the Day|Comments Off on Thursday July 23

Wednesday July 22

We start our Front Box Squat Cycle today!!!!

7×1 Front Box Squats

This is our new strength focus, which is not a traditional power lifting box

squat, we want you going as low as you can, which will translate into your

olympic lifting. You should be squatting down to a small box or stacked

plates that are 8 – 10 […]

By |July 21st, 2015|Workout of the Day|Comments Off on Wednesday July 22

Tuesday July 21

 

Skill Practice Warm Up

Spend 10 minutes working up to a moderate

(50-70%) power clean + push press + jerk (split or push jerk). Plan on

doing about 6-9 sets total with the last 2-3 at the same weight.

 

Metabolic Conditioning:

“I Got the Same Old Blues” – 6 Rounds for time

5 left / 5 right single arm Russian kettlebell […]

By |July 20th, 2015|Workout of the Day|Comments Off on Tuesday July 21

Monday July 20

Mobility: Shoulder Mobility

Strength

Push Press  (100 – 110%)

7 x 1  (same weight for each set)

Jump up in weight by 5 to 10 pounds, you should be hitting what your max

was when we started this cycle. This is the last time will be going through

the cycle (of 7×1, 6×2, 5×3)

Metabolic Conditioning

“Red Packard” – For time.

15 ‘high’ box […]

By |July 19th, 2015|Workout of the Day|Comments Off on Monday July 20