THU, 27 FEB 2014

WOD:
10 Minute AMRAP

Start with one 800 meter run

then...

AMRAP
15 WB
30 DU

rest 5 minutes...then...

3 C&J (115/85)
2 Snatch
10 T2B

The Open is Upon Us

WED, 26 FEB 2014

WOD
We will host a 60 minute snatch clinic today.

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Technique Videos
Three part snatch series from the guys at California Strength (1, 2, 3).  Also some shoulder and scapular mobility exercises.

TUE, 25 FEB 2014

WOD:

Clean and Jerk clinic.  Today is all about focusing hard on your technique and not the weight.

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Technique Videos

This is a three part series form California Strength on the Clean and Jerk. (1, 2, 3)  Enjoy!

MON, 24 FEB 2014

WOD:

• Find your 3RM of Front Squat then,
• Skill work on ring dips and HSPU then,
• Tabata of: burpees, pull-ups, sit-ups, and row for calories.

Remember, a tabata set is a set of four repetitions of :20s of ALL OUT effort followed by :10s rest per exercise.

Go hard, I'll see you there tonight!

WED, 19 FEB 2014

WOD:

• OH squats 7 x5. Warm-up is included in the workout. For example is you start with the PVC, then that is one round of 7.
• Annie: 50-40-30-20-10 of: double unders (or 3 x single unders) and sit-ups.

This workout is longer tonight so we need everyone there on time at ready to go at 5:30! Please plan accordingly. 

Let's hit it hard tonight! OH squats are my favorite!!

FRI, 21 FEB, 2014

Tonight is going to be a split workout. Half of the class will complete one WOD the other half will do another. Then you will switch. Here's what they are:

WOD #1: Muscle-up progression. If you are far from completing a muscle-up don't worry. You will work on ring dips and strict pull-ups, two essential movements for a successful muscle-up.

WOD #2:
21-15-9 of:

• Burpee squat clean to thruster (85lbs/55lbs)
• Double unders x 2 (42-30-18)

So "what is a burpee squat clean to thruster?" I'll tell you. You do a burpee in front of the bar, then set yourself on the bar and perform a squat clean. From the bottom position of the squat clean you go into a thruster. Put the bar back down, burpee again and repeat. GO LIGHT ON THE WEIGHT!

THU, 20 FEB 2014

WOD:
Run 400m familiarization run.
2 rounds for time with a 15:00 time cap of: 400m run, 15 dead lifts (185lbs/135lbs), 15 pull-ups.

Short and sweet, give it your all tonight!

TUE, 18 FEB 2014

WOD:
3 Rounds for time with a 30:00 time cap of:

• OH walking lunge with plate held OH, from wall ball to pull-up bars and back. Athlete chooses their weight.
• 30 Burpees
• 20 Wall balls
• 10 HSPU or inclined push-ups

Keep your form strict! Remember on burpees chest AND hips touch the ground on every rep. On wall balls you need to break parallel on the squat every rep.

MON, 17 FEB 2014 - NO CLASS

Take some more time to rest and recover. If you choose to work out, work on your problem areas. Focus on technique and maintaining proper form.

If you haven't done so yet, sign up for the Open under JBLM CF!

FRI, 14 FEB 2014 - NO CLASS

There will be no class today due to the DONSA. Take advantage to rest and recovery. Work on some mobility too!

Check out the MobilityWOD web site for hundreds of great mobility movements and exercises!

THU, 13 FEB 2014

WOD:

Test

• Olympic Weightlifting Total = Max Snatch + Max Clean and Jerk (Total weight in kilos)

Here is a video on a movement by movement progression of proper snatch technique. It's a little long but completely worth the 8 minutes!

One more video on clean and jerk technique.

WED, 12 FEB 2014

WOD:

• 20 minutes of mobility

Then for time:

• 60 PVC overhead squats
• 50 sit-ups
• 40 burpees
• 30 thrusters at 65lbs/35lbs
• 20 strict pull-ups
• 10 hand stand push-ups

*All reps must have proper form to be counted. Light weight tonight so make sure you focus on technique!

TUE, 11 FEB 2014

WOD:

*This WOD will have a time cap of 30 minutes.

5 Rounds of:

• 15 Wall balls
• 20 Alternating KB lunges (your choice of weight)
• 15 KB swings
• 20 Push-ups
• 1:00 Planks (time yourself based on wall clock)

If you are new or want a refresher here is a video on how to properly perform wall balls and another for proper plank position.

MON, 10 FEB 2014

WOD:

Find your 1RM back squat.

Make sure you do the usual warm-up, then slowly progress in weight up to your 1RM. Everyone should have this established by the end of the session tonight. Also, be sure to post your results to BTWB.

FRI, 7 FEB 2014

WOD:

10-9-8-7-6-5-4-3-2-1 of:

• Burpees
• Pull-ups

For anyone who is new or wants a refresher here is a video on proper form for that wonderful movement "the burpee."

THUR, 6 FEB 2014

WOD: 2000m Row for time.

Check out this video featuring Jason Khalipa for proper rowing form and technique.

WED, 5 FEB 2014

WOD:

5 Rounds of:

• 10 Toes-to-bar or knees-to-elbows
• Farmer's carry DB or KB to opposite wall
• 10 Wall balls
• Farmer's carry back to pull-up bars

Check out this video for some efficiency tips on toes-to-bar and knees-to-elbows.

TUE, FEB 4 2014

WOD: Tabata of:

• Squats
• Push-ups 
• Supine bicycle
• HSPU or HS hold

For those of you that don't know, a tabata is a timed interval of :20s of all-out effort followed by :10s of rest for a prescribed amount of rounds (usually eight).

If you are new or need a refresher check out this video of HSPU.

MON 3 FEB 2014

Today's WOD:
SWOD:
Back squats 5 sets of 1 at 90% 1RM
WOD:
4 Rounds of :60s stations of

• Med ball cleans
• Ab mat sit-ups
• Rest

See the video below for movement standards of the MB clean.