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11/1/16

Maxes will be the focus of the next couple of weeks. It is important to see where we are starting for the new Philia athletes. It is also fun to see how far some of you have come. In addition, the next few months will be much more productive with true max numbers as our base. As usual the maxes will be the primary focus and you may take the entire hour. If you do not wish, or do not need the entire hour we will write a short Wod as well. We want you to push yourselves and to be proud of your performances. Recover fully between sets. Remember to be safe and that form is always most important. The coaches are here to spot you and help give you the best and most productive experience. HAVE FUN!!!!!

BACK SQUAT-  1 Rep Max

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WOD-  "Helen"

3 Rounds for time:


400m Run

12 x Pull ups

21 x KB Swings (55/35lb)



CASH OUT-  Roll and Smash, you worked hard today!

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Halloween '16

Buy In- Tabatas-  Squats (8 rounds)
                         Candy Busters (aka-  sit ups)



WOD-  16 min AMRAP of 31 reps each-         AKA-

31 x Pumpkin Tosses (20/14)                  Wall balls

31 x Zombie Dodgers                              Burpees

31 x Headstone Vaults (24/20')                Box Jump Overs

31 x Ring of Death Raises                       Ring Rows 





Cash out- Take Pictures in your Costumes

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10/29/16

WARM UP

PART A
:30 Seconds Single Unders + 10 Slow Burpees + 30 Seconds Double-Unders

PART B
10 x Slow Air Squats, 15 AbMat Sit-Ups, 20 second deadhang hold of PU bar

2 Rounds

 
PART C
3 x Spiderman and Reach, each leg
5 x PVC Overhead Squats
3 x Walkouts 
5 x PVC Hanging Power Snatch

3 Rounds

 
PART D
Barbell Warmup (empty BB)
5 x Good Mornings
5 x Back Squats
5 x Elbow Rotations
5 x Snatch Grip Presses (behind the neck)
5 x Snatch Grip Stiff Legged Deadlifts
5 x Overhead Squats

 

WOD (partner Wod) AMRAP 14 Min-

30 x Double Unders (Both partners perform all 30 Double Unders)

25 x Power Snatch (75/55 lbs)  -Split up how you like

 
*Every 2 minutes at the top of the minute complete 8 x SQUAT JUMPS

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10/28/16

BUY IN : THRUSTERS-  Every MINUTE on the MINUTE for 10 MINUTES complete 1 THRUSTER (from the ground, no rack).......INCREASE weight each successful round up to a HEAVY SINGLE for today.

 

WOD (4 Rounds of this entire set);

Every MINUTE on the MINUTE for 2 MINUTES

3 x Thrusters @60% of 1 REP MAX from "BUY IN"

6 x HEAVY KB Swings (55/35lbs)

In the 3rd MINUTE

3 x Thrusters @60%

MAX KB SWINGS (55/35lbs)

 
--REST 1 MINUTE--

 

*MAX KB SWINGS are at MNUTES 3,7,11,15.

 

CASH OUT : 15 x Barbell Ab Roll Out with your Thruster Bar.

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10/27/16

Maxes will be the focus of the next couple of weeks. It is important to see where we are starting for the new Philia athletes. It is also fun to see how far some of you have come. In addition, the next few months will be much more productive with true max numbers as our base. As usual the maxes will be the primary focus and you may take the entire hour. If you do not wish, or do not need the entire hour we will write a short Wod as well. We want you to push yourselves and to be proud of your performances. Recover fully between sets. Remember to be safe and that form is always most important. The coaches are here to spot you and help give you the best and most productive experience. HAVE FUN!!!!!



SNATCH-  1 Rep Max;

You may perform any type of SNATCH you like.  Full or Power, just move the most amount of weight possible.....safely!

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WOD- PART A - 3 MINUTE TIME LIMIT

10 x Snatch Grip Deadlifts 95/65 lbs

7 x Hanging Power Cleans 95/65 lbs

4 x Front Squats 95/65 lbs

 3 Rounds

MAX BURPEE BOX JUMPS (24/20") w/ remaining time


----Rest 3 Minutes---


10 x Snatch Grip Deadlifts (135/95 lbs)

7 x Hanging Power Cleans (135/95 lbs)

4 x Front Squats (135/95 lbs)

2 Rounds

MAX BURPEE BOX JUMPS (24/20") w/ remaining time


CASH OUT-  Roll and Stretch






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10/26/16


BUY IN-  Warm up for well for each movement

---then---

Row -1 x 250m for time
Row - 1 x 500m for time

*Partner set is your rest.  These both are 100% effort



WOD (21-15-9-6-3)

Sumo Deadlift Highpulls (115/75 lbs)

Back Squat from floor  (115/75 lbs)

Toes to Bar

 

CASH OUT : Hollow Body Hold - 45 seconds x 2 Rounds

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10/25/16

Maxes will be the focus of the next couple of weeks. It is important to see where we are starting for the new Philia athletes. It is also fun to see how far some of you have come. In addition, the next few months will be much more productive with true max numbers as our base. As usual the maxes will be the primary focus and you may take the entire hour. If you do not wish, or do not need the entire hour we will write a short Wod as well. We want you to push yourselves and to be proud of your performances. Recover fully between sets. Remember to be safe and that form is always most important. The coaches are here to spot you and help give you the best and most productive experience. HAVE FUN!!!!!


Shoulder Press-  1 Rep Max

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WOD-

3 Rounds-

7 x Hanging Power Cleans (115/75 lbs)

7 x Push Ups

 

3 Rounds-

7 x Push Press (115/75 lbs)

7 x Sit Ups

 
3 Rounds-

7 x Hanging Power Cleans + 7 Push Jerk (115/75 lbs) (1 HPC + 1 PJ completed 7 times)

7 x Push Ups

7 x Sit Ups

 

CASH OUT : Floor Wipers

 25 Reps - Left/Right equals 1 REP

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10/24/16-MAX WEEK

Maxes will be the focus of the next couple of weeks.  It is important to see where we are starting for the new Philia athletes. It is also fun to see how far some of you have come.  In addition, the next few months will  be much more productive with true max numbers as our base. As usual the maxes will be the primary focus and you may take the entire hour.  If you do not wish, or do not need the entire hour we will write a short Wod as well. We want you to push yourselves and to be proud of your performances.  Recover fully between sets.  Remember to be safe and that form is always most important. The coaches are here to spot you and help give you the best and most productive experience.  HAVE FUN!!!!!



DEADLIFT-  1 Rep Max



Optional WOD- 10 Minute AMRAP

15 x Med ball Squat Clean (20/14 lbs)

30 x Double Unders

10 Ring Rows

 




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10/22/16

This workout is completed in TEAMS of 2

 

WOD

Partner 1 - RUN 400 m

Partner 2 - 100 Double Unders

SWITCH and REPEAT

 

10 Alternating "BEAR COMPLEXES" 95/65 lbs

30 Alternating BOX CLIMBS

 

20 Alternating "BEAR COMPLEXES" 95/65 lbs

20 Alternating BOX CLIMBS

 

30 Alternating "BEAR COMPLEXES" 95/65 lbs

10 Alternating BOX CLIMBS

 

Partner 1 - RUN 400 m

Partner 2 - 100 Double Unders

SWITCH and REPEAT

 

 

*BEAR COMPLEX - Deadlift + Hanging Power Clean + Front Squat + Push Press + Back Squats + Rack Press

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10/21/16

BUY IN : BENCH PRESS- Work your way up to 70% of your 1 REP MAX......Once at 70% complete 5 sets of 5 reps at that weight.

 (20 MINUTE TIME LIMIT)

 

WOD- 3 Rounds of 3 Minutes-

400 m Run

15 x Deadlifts 95/65 lbs

10 x Hanging Power Cleans 95/65 lbs

5 x Front Squats 95/65 lbs

MAX REPS BURPEES


---REST 3 MINUTES BETWEEN ROUNDS--


**SCORE IS NUMBER OF BURPEES COMPLETED EACH 3 MIN ROUND


CASH OUT- Free Friday

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