Tuesday 7.08.14

Strength: Shoulder press 5-5-5-5-5

WOD: 5 rounds for time:
- 10 Power Cleans (135/85#)
- 10 Floor Wipers (feet touch both sides = 1 rep)

*Cash out:  Barbell Curls 3 x 10 reps @ the heaviest weight you can maintain strict form throughout all sets

Post weights and reps to comments.

Tuesday 11.19.13

Skill: Rope Climbs
Max. quality attempts in 20 min of hardest variation or scaled version.
*athletes line up and keep moving in single file
** THIS IS NOT A WOD.....take your time and work on different foot positions

WOD: For Time
- 1 mile Run
- 30 Floor Wipers

Post reps and times to comments.

Tuesday 6.12.12

Jon fighting for this deadlift attempt.  He did not get this one, but notice even as he stands up straight, he uses his hips to lift the bar and keeps his lumbar curve intact.

Strength:  Deadlift - 3 reps on the minute for 10 minutes @ 70% of your 1RM

Conditioning:  For time
-1 mile Run
-30 Floor Wipers

Post weights and times to comments.

Tuesday 11.22.11

You can't see who this is, but she's doing a good job at staying tight in the bottom of the squat with the crease of the hips below the tops of the knees.  Good job Molly.

SWOD:  30 Strict Chin Ups in as few sets as possible (scale up to weighted or scale down to banded)

Metcon:  For Time:
21-15-9 reps of:
- Hang Power Cleans @ 50% of max power clean
- Floor Wipers with same weight

People have given us feedback and said they wanted more of the Floorwipers, so here you go.  Try to keep the legs as straight as possible throughout the movement.

Post sets and times to comments.

Wednesday 11.09.11

A good example of a tight Hollow Body position in an active movement....and proof that LA still works out!

SWOD: Accumulate 3 min of Hollow Rocks

Metcon: Complete:
-1 Mile Run
-50 Floor Wipers (as heavy as possible)
-1 Mile Run

Wednesday 5.18.11

Use today's SWOD to prepare for an Olympic Total on Friday.  In the Overhead Squat, the weight should remain in line with your shoulders and heels throughout the movement or you risk dropping the barbell either forward or backwards.

SWOD: Power Snatch + Overhead Squat Practice

Metcon: Five rounds for time of:
-Run 400 meters
-10 Floor Wipers -as heavy as possible (side to side = 1)

Post times to comments.  cc

Monday 4.11.11

 

SWOD: 500m Row for time (repeat efforts as time allows)

Metcon: 2 rounds for time of….
-40 pushups releasing
-30 walking overhead lunges (45lb/35lb)
-20 floor wipers 95/65
-10 burpee box jumps

Post times to comments.  cc

Monday 2.21.11

It's Monday Time to GET AFTER IT!

Warm Up: 10min

- 10 Deadlifts (light weight)
- 10 Clean Pulls (light weight)
- 10 Push Jerk (light weight)

SWOD: Clean & Jerk 3-3-3-3-3

Metcon: AMRAP 10min
- 5 Handstand Push Ups
- 10 Floor Wipers (135/95)
- 5 Overhead Squats

Use this warm up to you advantage. Use light weight and execute each technique with precise form. Make sure you you have a tight core, you're back on your heels, and you are pulling your knees out. For the clean pull, you want to make sure that up are shrugging, pushing your hips forward and getting up on your toes. Making sure that your hips are coming forward of your shoulders. If they are not then you are not going to get the most power you can from your body.
 

For the metcon, the handstand push ups you will have to do a wall climb to get into position facing the wall. Once in position, make sure that your elbows are pointed toward the wall; not out toward the side. Also, you want to keep a hollow body position - trying to keep your hips above your shoulders as you're looking at the ground.

Friday 2.18.11

300+ reps on FGB will do that to you.  But Ryan was back at a workout the next day.

 Warm Up / SWOD:  Review of exercises in the metcon

Metcon:  "300"
-25 Pull Ups
-50 Deadlifts (135/85 lbs)
-50 Push Ups
-50 Box Jumps (24"/ 20")
-50 Floor Wipers 
-50 One-arm KB Clean-and-Press (35/ 26lbs)
-25 Pull Ups

This workout was made famous by the movie 300 a few years back.  It was a workout used to test the actors and stuntmen at the culmination of months of training with trainer Mark Twight at Gym Jones.  It was not a daily, or even weekly, workout as was purported by the media and Men's Health.Magazine.

This is the long workout for the week, as we will be closed Saturday for maintanence.

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