11.1 Family Throwdown

Saturday 11.1 Family Throwdown
– 9:00am Family Throwdown
– 10:15am Restorative Mobility with Jinger
– 11:30am New Member Fundamentals

Teams of 2
2 mins of rest between rounds

1st Round – 8 mins
30 Deadlifts (135/95)
20 Burpees

2nd Round – 8 mins
30 Calorie Row
20 Pullups

3rd Round – 8 mins
30 Box Jumps (24/20)
20 Power Snatch (95/65)

10.31 WOD

Friday 10.31

Shoulder Press (3 x 8 @ 55%)
Push Press (3×6 @ 65%)
Push Jerk (3×2 – add as you go, build to heavy double)

Metcon (AMRAP – Rounds)
By 2’s, Escalating Reps Each Round

10mins

Front Squat (115/75)
Shoulder to Overhead
Ring Dips

Competitors: (155/115) – Deficit HSPU

Score your last completed Round

10.30 Olympic Clinic

Thursday 10.30

Olympic Lifting Clinic

6am, 12pm, 6pm

MOVEMENT PREP SEMINAR with Tony @ 4:30pm

New Member Fundamentals @ 5pm

Snatch Complexes

Muscle Snatch (10 Reps, add weight as you go)

Tall Snatch (5 Singles with Last Muscle Snatch)
From toes, bar high on hips, pull under into full overhead squat
Snatch

High Hang – Hang – Below the Knee
6 sets, add weight each set

Overhead Squat

1×3 @ 55%
2×2 @ 65%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%

10.29 WOD

Wednesday 10.29

Tabata 2x (8mins)

: Do 2 rounds of each movement before moving on to the next. Go through all 4 movements 2x.

Push Ups
L Sits
Air Squats
Russian KB Swings

 

For Time
25 Min Cap

100 Dubs
1mile Run
1k Row

25 Reps Each

Hang Power Snatch (95/65)
Box Jumps
Pull Ups
Goblet Squats (55/35)
American KB Swings

Comp Mod: (135/95):(30/24):C2B:(70/55)

10.28 WOD

Tuesday 10.28

Odd Minutes for 16mins

Choose Your Scale

5 Muscle Ups
OR
10 Knees to Elbow
OR
15 Toes to Bar

Competitors: UNBROKEN or you start over

 

WOD

60s On – 60s Off

Burpees x 3

Kettle Bell Swings (55/35) x 3

Back Squat (135/95) x 3

 

Score Each Round Seperately

10.27 WOD

Barbell Complex:
Power Clean – Hang Clean – Thruster
Every 90s
10 Rounds – Add As You Go

3 Rounds for reps:
6min AMRAP – 2mins Rest

12 Wall Balls (20/14)
4 Deadlift (225/155)

Competitors: 30/20 – 275/185

10.26 Hat Trick

Jackie
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Elizabeth
21-15-9
Clean, 135# / 95#
Ring Dips
Helen
3 Rounds:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

10.25 Family Throwdown

2 Person Team

50 KB Swings
40 Burpee Pull Ups
30each (15/15) Alt Kettlebell Thrusters (55/35)
20each (10/10) Goblet Step Ups
400m Run (Both Partners)
20each (10/10) Goblet Step Ups
30each (15/15) Alt Kettlebell Thrusters (55/35)
40 Burpee Pull Ups
50 KB Swings

 

We are closing early today after the Family Throwdown so come on down to the PHX Throwdown and support the PHX athletes.

10.24 WOD

Friday 10.24

Foam Roll – Hips/Quads/Glutes/Lumbar Spine (10mins)

Front Rack Lunge (10mins)

3×5/5 add weight each set

Deadlift

2×20 @ 50% (10mins)

 

WOD

10rds

1 Heavy Cluster

3 Pull Ups

100m Row

Rest 40s

Record Total Time For Score

Compeitors: 2 Muscle Ups

10.23 Olympic Clinic

Thursday 10.23 Olympic Lifting Clinic

Clinics @ 6am, 12pm, 6pm

 

MOVEMENT PREP SEMINAR with Tony @ 4:30pm

New Member Fundamentals @ 5pm

 

 

Snatch Grip Push Press 2×5 @ 75%

Snatch Grip Deadlift 4×3 @ 105% Snatch

Snatch Pulls 2×6 @ 80% Snatch

High Hang Snatch 8×1, build to heavy

Drop Snatch 4×3 with 2sec Pause @ 75% Snatch