The weightlifting clinic was a huge success, more clinics coming in the future. Sweet skillz!
Partner up!!
15min AMRAP
10 synchronized bar facing burpees
5 partner deadlifts 405/285
20 dumbbell step ups 24/20 50/35
5 rope climbs
Note: Burpees are synchronized at the bottom. Deadlifts is both athletes lifting on the same bar. 1 set of dumbbells per teams. Share the work as needed
Male/male, female/female or male/female teams. Whatever works. The deadlift is 350 for male/female teams (170lbs and 130lbs on each sides on a 45lbs bar)
Then
For time:
75 cals row
Note: Share as needed
Score is number of reps for the AMRAP and time for the row
Gymnastics
Warm up
2 rounds
10 hollow rock
10 arch rock
10 hollow/arch rotations
10 beat swings
Ring series
5 sets
12min EMOM alt min
3 tempo pull ups
3 tempo handstand push ups
Conditioning
Not for time:
20 strict dips rings or box
20 strict toes to bar
20 box pistols right
20 box pistols left
20 glute ham raises (partner or ghd)
Accumulate 1min of arch hold
Accumulate 1min of hollow hold
Weightlifting clinic
Warm up
Kettlebell drills
Muscle snatch
Power snatch
Snatch balance
Snatch
Muscle clean
Power clean
Tall clean
Clean
Shoulder press
Push press
Push jerk (also known as power jerk)
Split jerk
Clean and jerk
Workout (Firebreather wod)
With a partner, share the reps as needed
For time:
30 power cleans
30 front squats
30 shoulder to overhead
30 power snatch
30 overhead squats
Rx 135/95
Scaled 95/65
Tech 75/55
Weightlifting clinic, Saturday November 4th at 10am until 1130, followed by a weightlifting workout (also our Firebreather workout for that day). This is for everyone and free to all members
Open prep session, let’s get ready for 2018 open. Saturday November 11th at 11am followed by an open workout. This is going to be a judged workout. Same as for the weightlifting clinic, this is for everyone and free to all members
Strength
Thruster/push press/push jerk/split jerk
1-1-1-1-1-1-1
Note: The whole complex is 1 rep. You cannot drop the bar. Build to max
METCON
For time:
75 wall balls 20/14
Note: This is meant to be quick. Time cap is 5min. If you cannot complete all 75 reps, your score is how many reps completed in 5min
Stairs workout, Sunday November 12th at 10am, rain or shine or…snow. Even if there’s a storm, we will do this. I wish there was a storm actually, that would be much better. Meet there at 10am for a warm up and then a wicked stairs grinder wod, with a weight vest or a sand bag obviously.
10 rounds for time:
10 burpees at the bottom
Stairs up
10 squats at the top
Stairs down
Note: This might get spicy really quick! Are you up for it?
Reminders:
Weightlifting clinic Saturday November 4th at 10am until 1130 followed by a weightlifting workout (Hint: it rhymes with “BELL” and “ACE”)
Open prep session Saturday November 11th at 11am for an hour followed by a necessary open workout (We know it’s Remembrance day, that was the only time that worked sorry)
METCON
For time:
60 situps
50 toes to bar
40 ghd situps
30 pull ups
20 strict pull ups
10 bar muscle ups
Note: This is not a joke!
Coach corner: This workout has volume and high level movements so scale accordingly
Weightlifting
5 sets
1 power clean + 1 push jerk
5 sets
1 clean + 1 split jerk
Clean pulls @110% of 1RM
1-1-1-1-1
Back squats
1-1-1-1-1
Note: Remember, deload week so take it easy on the load, focus on technique. This will ease off on the joints, really important. Especially if you’ve been doing weightlifting consistently
Start November on the right foot. Here’s a nutrition challenge. You get to win a few pounds less on the scale, look leaner, more confidence, fitter and perform better in the workouts. Performing better in the workouts equals results. All this by doing 2 things daily:
Before every meals or snacks, drink 250ml of water (1 cup). This will fill your belly with good stuff and will help with digestion.
Limit your intake by keeping each meal small (or smaller than usual). We tend to over eat and portion control is a huge problem. Use your hand as a guideline. Palm is your proteins, fingers are your vegetables (don’t be afraid to expand your fingers, more vegetables is good) and your thumb is your fats (oil, nuts, seeds). These are guidelines but if you follow it you will get results. Obviously, if you fill your plate with a burger and fries everyday, even if you keep your portions small, it won’t work. Get food that is as natural as possible. A cheat meal once in a while is not the end of the world, moderation is key. Remember that lifestyle habits is where it’s at, doing a diet won’t work. It as to be incorporated in your life, everyday. This is what you do everyday that defines you!!
There are a couple issues with nutrition these days. Sugar is in everything, bad food is everywhere, good food is more expensive than bad food and couple that with a sedentary lifestyle, you have an explosive mix. This is not a challenge with a prize at the end, we don’t believe in those challenges where people sign up to win money or other incentives. You are doing this for you, to live better and live a healthier lifestyle.
Strength
Front squats
3-3-3-3-3
METCON
15min AMRAP
50ft handstand walk
50ft broad jumps
50ft lunges
Note: If you don’t have handstand walk, go inverted on the wall and do hand releases, go inverted with feet on the box or just do bear crawls for 50ft
