Chasing Virtuosity

Last Saturday WOD at the Spencerville Road facility at 10AM! Hope to see everyone there!

Thursday October 24th, 2017

1) Joint Mobility

2) Strength

Front Squat 5x10 AHAP

3)Accessory

Romanian Deadlifts 4x12 w/ 4 count tempo
*lower weight for 4 seconds then snap up*

4) Workout of the Day

7min AMRAP of:
5x Sumo Deadlift High Pull 115/75
5x Strict Handstand Push-Ups
(Scale HSPU with Push Jerks)

Wednesday October 25th, 2017

1)10 min Jog around inside of building

2)Joint Mobility

3)For Time
50/40/30/20/10x Double Unders
25/20/15/10/5x Hand Release Push-Ups

-Rest 5min-

4)For Time
40/30/20/10 of:
-Butterfly Sit-Ups
-Box Jumps 30/24

***It doesn't matter how high the box is but you need to do a box jump, no step ups***

Tuesday October 24th, 2017

1)Joint Mobility

2)Warm-Ups
5 steady rounds of:
10x Single Arm Push Press
(5 each side, use KB or DB)
10x Walking Lunges each side
5x Box Jumps 24/20

3)"DT"
5 rounds for time of:
12x Deadlift 155/105
9x Hang Power Clean 155/105
6x Push Jerk 155/105

4)10 min Recovery Jog

Monday October 23rd 2017

***there is no 5:30AM Class today***
The rest of the week will be back to normal sorry for any inconvenience this may cause.

1) Joint Mobility

2)5 steady rounds of:
30 sec goblet squat hold
5x Strict Pull-Ups
30 Sec Handstand Hold

3)Workout of the Day
10 rounds for time of:
13x Bar over Burpees
17x Back Squat (from floor) 75/55

4) Core
3 attempts to find your max effort plank hold

5)Shoulder internal rotation work.
Skip to 3:00 in the video below...

Internal Shoulder Rotation and the Clean | Feat. Kelly Starrett | Ep. 6 | MobilityWOD Internal Shoulder Rotation and the Clean SUBSCRIBE: http://bit.ly/1bRdYec About MobilityWOD: MobilityWOD is the ultimate guide to resolving pain, preventing ...

Hey guys! Anyone that isn't too busy today and wants to help out feel free to stop by the new place I Northland to help clean, lay flooring, and a few other odds and ends. Any help would be awesome! Thank you guys!

Friday October 20th, 2017

1) Joint Mobility

2) Warm-Up
3 steady rounds of:
5x Strict Pull-Ups
10x Push-Ups
15x Kettle Bell Swings

3) WOD
"Open Workout 16.3"
10x Power Sn**ches 75/55 (Clean and Jerk)
3x Bar Muscle Ups (C2B, Pull-Ups, Etc.)

Wait 5-10min then.

4) Core
"Annie"
50-40-30-20-10 of:
Double-Unders
Butterfly Sit-Ups

5) Recovery
"The 5 Mobility drills you can do anywhere"

Watch the Video...
https://m.youtube.com/watch?v=QpEXZK1U8uM
Then work on what you feel you need to.

The Five Mobility Drills You Can Do Anywhere | Trevor Bachmeyer | SmashweRx The five 'on the fly mobility drills' you're just not doing. Seriously, you're not doing these, and you can do them anywhere. 😈 Be sure to subscribe 💪😊

Thursday October 19th, 2017

1) Joint Mobility

2) Warm-Up
3 steady rounds of:
10x Thrusters w/ Bare Bar
200m Run

3) Strength
EMOM for 16min
2x Clean &a Jerks as heavy as possible

4) Accessory
Good Mornings 4x15 (Stay at one weight)

1) Joint Mobility

2)Warm-Up
3 Steady Rounds of:
5x Strict Pull-Ups
10x Push-Ups
15x Air Squats

3) WOD
16min AMRAP of:
25x Toes to Bar
50x Double-Unders
10x Squat Clean 135/95

4) Core
30x Hollow Rocks
30x Superman Rocks
30x Leg Lifts
-then-
Accumulate 4min of a Plank Hold

Tuesday October 17th, 2017

1) Joint Mobility

2) Warm-Up
4 steady rounds of:
10x Hang Squat Sn**ch (Bare Bar)
30x Double-Unders (30 singles)

3)WOD
"Nancy"
5rds for time of:
400m Run
15x Overhead Squat 95/65

4)Accessory
4x8 Back Rack Lunges each leg AHAP

5)Recovery
Calf Stretch 2min each

Skips to 3:30 in the video below
https://m.youtube.com/watch?v=e4cpBBDVGGU

Friday October 13th, 2017

1) Joint Mobility

2) Warm Up
30 seconds on 30 seconds of:
3 minutes of push ups
3 minutes of sit-ups
3 minutes of air squats

3) Weightlifting

Push-Press 5x5 as heavy as possible

*aim for about 80-85%*

4) Workout of the day

"Pukie Brewster"
150x Burpees for time

Thursday October 12th, 2017

1)Joint Mobility

2)Warm-Up

10 minute steady jog

3)WOD

"Nasty Girls"
3rds for time of:
50x Air Squats
7x Muscle Ups (14x Dips on Paralets)
10x Hang Power Cleans 135/95

4) Accessory

Max effort double-unders every other minute on the minute for 10 minutes.
(5rds total)