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Moxie please join us LATER TODAY for a SWIM LESSON and WOD!  We will meet at Independence High School (629 N Jackson Ave, San Jose, CA 95133) at 1:30pm!  All are welcome and it’s FREE!!

 

WORKOUT OF THE DAY:
Dynamic Warmup & Mobility: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Wrists & Shoulders (Front Rack Position)
Banded Walks 30’ Lateral / 30’ Forward & Backwards
2 Rounds of Barbell Warm-up 1st round empty Bar, second round should be lightly loaded if it feels better.:
3 Strict Press
3 Front Squats
3 Push Press
3 Thrusters

Strength: Minute 16 – 35
Thrusters from the Rack 10 – 8 – 6 – 4 – 2 (Strong Effort)

After completing the barbell warm up, you may begin to load up the bar you want to start your attempt for 10 reps. Keep in mind these should be unbroken with a controlled position while bar is overhead. Do not allow yourself to over extend your lower back to save a rep.

Continue to increase the load on the bar until your reach your final set of 2 which should be your heaviest set.

Workout: Minute 36 – 60
For time:

1000m Row
12 Strict Press 75 / 115
500m Row
12 Push Press – Same
250m Row
12 Shoulder to Overhead – Same

Score: Total time

RX PLUS CLASS

A. Gymnastics EMOMx10 Min
Odd: 3 wall walks + 10 Shoulder taps
Even: 3 Muscle up Peakaboos+5 dips OR 3 Muscle ups+5dips

B. “Take the Bull by the Horns”
24 MIN AMRAP
5 Deadlifts (155/115)
5 Hang Power Clean (155/115)
5 Front Squat (155/115)
5 S2OH (155/115)
5 Back Squat (155/115)
E4MO4M Stop where you are at and complete a 15/12 cal assault bike sprint
(This is a twist on the workout the incredible hulk, heavier, longer, and a nice little twist with the assault bike buy in.)

C. Finisher
100 GHD Situps for time

Accessory A. Strength (Week 2 of 6)
3 sets
10 ring pull-up
10 db strict press+10 DB Push press

Accessory B. Endurance (Week 2 of 6)
4 sets
1200m run @ :2 seconds faster than pr mile pace
5 min rest between sets

FITNESS CLASS
Complete 5 rounds starting every 4th minute.

400-600m Row
6 Strict press
8 Push Press
Pank hold until the next round starts

Choose a challenging weight on the dumbbells. You should be able to do the Strict presses in sets of 2-3 reps.