Our Spartan Warriors
Warm Up and Mobility
Oly Clean Skill/Warm Up (Cpull+HH+H+J) (1+1+1+1)x 3 OTM 5 Clean and Jerk PC+H+Clean& Jerk (focus on proper positioning and speed under the bar) Strength Back Squat 5×5 Climbing (if you missed 1RM last week, do that instead) “Everything you Got!” With a 12 minute clock: For Time Run 100m 50 Squats Run 200m 25 Box Jumps 24″,20″ Run 300m 50 Squats Run 200m 25 Box Jumps Run 100m Bonus Work: With Remaining time AMRAP Suicide Sprints WOD Tracking and Notes I saw a really great thing today. I saw one our members not only writing down her WODs which helps track her progress. But also wrote notes. This is huge! Anytime you may hear a que that works for you write it down. Tracking our workouts and the things we learned will cause us to progress faster as we wontt keep making the same mistakes over and over again. Keep a good workout log and of course post on the board and online!! 🙂
Wow talk about a workout that’ll be tough for me…boo!
I’ll come up with one for you Woody, don’t worry
5 X 5 back squat – 135/155/175/190/205
Everything You Got 10:17 (24″ step ups) + 5 1/4 suicides
Great work from everyone in the 5 am. Thanks for the coaching, Mike!
Back Squat 5×5 135-145-155-165-175
Everything You Got – 8:49 + bonus “reward” 10.5 sprints. Thanks Mike for teaching me bounding box jumps. Nothing like testing it out for the first time in a WOD. Luckily I didn’t eat … (Insert expletive here). Strong work everyone!
🙂
Squat.max 185, 225, 275, 315 then quad started to hurt more mobility a must. 405 will come soon enough.
As for metcon got everything except last 100m sprint. Fun as hell working out at 6am the rest of this day is gravy
Back squat 5×5, worked up to 140
Everything you got: 9:49 Rx + 5 sprints
LOVE love love this programming 🙂
Squats 5×5
155-175-195-215-225
Everything you got
10:34 rx
4 1/2 bonus suicides
Great 5 a.m. Class!
Looking forward to this one. NOT
I totally know this movie too 🙂
5×5: 85, 95, 105, 115, 125
Everything you got: 9:58. Just under 6 sprints.
Loved this one. Great 9:30 class! Thanks Mike!
Away for a few days. See you Friday!!
back squat: 75, 85, 95, 105, 115
WOD: 12 min and I was just finishing the 2nd 200m run. Did 12 real box jumps (still really excited about this 🙂 )
Thanks for a great class once again, Mike! See you tomorrow if I can walk.
Decided to go with Oly today. Warmed up with 65# then 95#
OTM 5 with 115#
Everything you Got – 9:02 + 8 3/4 Bonus Sprints. Thanks Coach Mike for teaching us the bounding box jump and Thanks Matt for setting the pace! Another Kick A$$ 5am class!!!!!!
Awesome 4:30 class today, workedon clean & jerks! Got some awesome tips from Mike and really focusing on that form! Did an alternate WOD that consisted of rowing and kbs (45#)!
Also so incredibly proud of Krystal for her 30# PR on the back squats!!!
That was very cool, she is a lot stronger than she thinks she is!
Awesome day. Everything from people dialing in their Clean form to back squat PR’s. You guys come in everyday and put in the work, big results will come with that work ethic! Also saw some huge integrity today. Made me so happy!! Who cares if you finish the WOD if the proper reps weren’t done. Its all about the effort and stimulus you get from the Wod ,not the time or rounds. And a member realized they missed some reps and did them on their own! That is outstanding! That’s is all Rail Trail, I am so proud of you guys!
Went for strength today to find my 1RM for the back squat, got up to 145# for three and needed to rest. For Everything you got, didn’t quite finish the last 100m run but will definitely be feeling it tomorrow! Great work today everyone and thanks Mike as always for the awesome coaching!