Wednesday October 1 2014

Swimming starts today!! Please bring $5.50 for today as we will having a lesson. 

Prep
Quad/ IT band smash 
2x
30 Flutter kicks 
20 Wall slides 
10 Beat swing 

Strength 
Gymnastics skill work 

Conditioning 
Swim 400m for time 

Recovery 
Hot tub 

I plan to have us heading into the pool at exactly half way through the class so you will have about 5 min to change.  I would like to get the conditioning WOD finished up each day by about 5 min to the end of class.  You can stay and enjoy the hot tub for longer if you'd like but some of you may need to shower etc.  

Tuesday September 30th 2014

Monday September 29th 2014

Get ready for some swimming this week! Wednesday's we will spend a bit of time in the gym warming up and working on gymnastics, then we will head to the pool for a swimming WOD.  Do not be scared! Most of us are pretty novice swimmers and we can all learn together.  For those of you following the programming as prescribed, Wednesday's are going to be an active recovery day, so our weeks will look like this, two on, one active recovery day, three on, Sunday's off.  I am really looking foreword to adding a new element into our training. Greg Glassman suggests we "learn and play new sports" so I hope you will all embrace this the same way we embrace any other new skill in the gym!

Prep
Run 400m 
5 min AMRAP
30 second handstand hold 
20 sit ups - No rounding your back 
10 air squats 

Strength 
Back squat 3x5 - Go up 5# from last week 
Strict press 3x5 - go up 2.5# from last week 

Conditioning 
5 Rounds
20 Walking lunges 
10 Toes to bar 
1 Rope climb 

Recovery 
Walk 400m 
Int/Ext rotation 
Couch stretch 

BEST of luck to Tony and Danielle this weekend!! They are tackling the Spartan Beast this weekend for there well earned Spartan Trifecta!! The beast is a 22km obstacle run.... we know the Radvak's will do us proud!!

Prep
5 min AMRAP 
Run 200m 
10 Superhero complex 
5 Beat swings 


Strength 
3x max T2B
3x Max Pistols 

Conditioning 
"Christine" 
3 RFT
Row 500m 
12 Body weight deadlift 
21 Box jumps 

Recovery 
Row 500m at an easy pace 
Hollow body x 3x 1min 
Bretzle 

Friday September 26th 2014

Prep
50 double unders 
Burgner warm up 
10x Med ball clean to reverse med ball toss

Strength 
Power cleans 5x3 + 5# from last week 
Max rep chin ups x 3 

Conditioning 
10! 
Wall balls 
Push ups 

Recovery 
Walk 400m 
Group stretch 

Thursday September 25th 2014M

I have been talking with Adam about adding some swimming to our programming.  He is game for it, and we could even include some lessons.  It will be $3 per time we swim, unless we get a lesson, then it will just be the full drop in rate.  I was thinking we could add in some swimming to replace running.  Who knows maybe some of you may like it! I am thinking one lesson a month, we can work on some skills for a few weeks and continue to get some help if needed.  If you absolutely will not swim I need to know, I don't want to waste my time setting this up if no one is interested.  

Prep
3x 
250 m Rowing technique 
10 Lunge complex 
10 Push ups 

Strength 
Back Squat 3x5 - Same as Monday 
Bench press 3x5- Add 2.5# to last week 

Conditioning
5 Rounds for calories 
Row 90 seconds 
Rest 90 seconds  

Recovery 
Row 500m at an easy pace 
50 Back extensions 
Pec smash 

Wednesday September 24th 2014

Prep
Shoulder mobility 

3 Rounds
2 TGU per side 
5 KB Windmills per side 
10 Hand to hand swing 

Strength 
10 min Gymnastic work 

Conditioning 
5 RFT
10 KB Snatch R
200m Carry  RH- switch at the 100m mark 
10 KB Snatch L 
200m Carry  LH switch at the 100m mark 
20 Box jump 

Recovery 
Pec smash 
3x 1 min Hollow body