SWOD Friday 06.21.2019

Accessory Work:

A. 3 sets of:
Deficit HSPU Lowers x 3-5 reps
Rest 30 seconds
DB Box Step Overs x 8-10 reps
Rest 30 seconds
Sandbag Carry x 100m (150/100)
Rest 90 seconds

B. Ring Muscle Up Work
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overal technique
and polish up your Muscle Ups.
Drill 1 – Supinated Banded Pulls
Drill 2 – Negative Position Pause Drill
Drill 3 – Front Kip

WOD Friday 06.21.2019

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

” Bowling ” Warm up
– Best of 3
– 100m Jog + penalty reps

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Eccentric Pull Up x 2-3 reps
– Strict Pull Up x 1-3 reps

WOD

Strict Pull Up Biathlon

For time:
400m run
Strict Pull Ups
400m run
Strict Pull Ups
400m run
Strict Pull Ups

Each time the athlete breaks a set of Strict Pull Ups they must run 200m.
*Time Cap: 18 minutes

*Comp – 21.18.15
*L3 – 18.15.12
*L2 – 15.12.9
*L1 – 12.9.6 Banded

Cool Down x 3 sets
Perfect Push Up x 5-15 reps
Banded Pull Aparts x 15-20 reps
Hollow Rocks + Hollow Hold x 15 + 15 seconds
– Rest 90 seconds b/t sets –

WOD Thursday 06.20.2019

Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Cat Camel x 10 reps
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

Technique & Review:

Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

A. Every 90 seconds x 5 sets
2 Pos Clean
*Floor + Hang Clean (ATK)

*Comp – Build to a Max for the Day
*L3 – Build up to 70-75% of your 1RM Clean
*L2 – Build up to 60-65% of your 1RM Clean
*L1 – Pick a light load to focus on your Tech

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Load
2 Power Cleans
1 Front Squat
2 Push Jerks
– Rest 60 seconds b/t sets –

WOD

10 rounds for time:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Time Cap 12 minutes

*Comp – 185/135
*L3 – 165/115
*L2 – 115-135/75-95
*L1 – 7 rounds @ 95/65

Expecting Mums Strength and Conditioning Class

When: Tuesdays at 7 pm for the month of July (5 weeks)

Where: Taranis Athletics
What: This is a specialty class for expecting mums to connect with and build a community of like minded mums while learning strategizes for exercise as we near birth and beyond.
  • Learn breathing strategizes to preserve the pelvic floor during exercise and daily tasks
  • Learn modifications to common exercises during the pregnant chapter
  • Begin to relax the pelvic floor in preparation for birth
  • Create a plan for returning to exercise postpartum
  • Meet and connect with other moms in the same phase of life

Cost: $75 plus tax for the 5 classes

Register and more information: Please email Robyn directly at ppa.cftaranis@gmail.com

Here’s some more information on our Pre and Postpartum Athleticism Program.

Taranis Record Board Challenge Day

Do you ever look at the record boards posted around the gym and wonder if you could knock someone off and get your own name up there, or wonder what your own score would be even if the top spots seem out of reach? We are taking this Sunday to let you challenge a bench mark WOD from one of the Taranis record boards.

WHO: Any Taranis Member with an active membership. As with any of our class workouts, we can scale and adapt the work out to suit your level. This is a great chance to establish a scaled baseline for a WOD you might have in your sites as future RX goal.

SUNDAY JUNE 23:
9:30am, 10:30am, 1pm, 2pm.

CLASS FLOW: each class will do a general mobility, movement prep and warm up as a group lead by the coach. After these items, we will break into smaller groups with various coaches based on the workouts registered for each class.

Please fill out this form with the required information. You MUST submit this form in order to be registered to take part on Sunday. 

Mary
AMRAP in 20 minutes
5 HSPU
10 Alt Pistols
15 Pull Ups

Nancy
5 rounds for time
400m run
15 OH Squat (95/65)

Nate
AMRAP in 20 minutes
2 Muscle Ups
4 HSPU
8 KB Swings (32/24kg)

DT
5 rounds for time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Tommy V
For time
21 Thrusters (115/85)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

JT
For time
21.15.9
HSPU
Ring Dips
Push Ups

Randy
For time
75 Snatches (75/55)

Amanda
For time
9.7.5
Muscle Ups
Squat Snatch (135/95)

Max Cals
10 minute Assault Bike

Rankel
AMRAP in 20 minutes
6 Deadlifts (225/155)
7 Burpees Pull Ups
10 KB Swings (32/24kg)
200m run

15.5
For time
27.21.15.9
Cal Row
Thrusters (95/65)

AMRAP 7 minutes
Burpees (6” target touch)

WOD Tuesday 06.18.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Rows or Bikes
“B” 2 rounds of:
3 Ring Rows
4 KB Swings
5 Goblet Squats
6 Hollow Rocks

Technique & Review:

Pull Up
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps

OH Squat
– Burgener Warm Up
– Power Snatch x 5
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

2 sets to Build to Workout Load
Pull Ups x 3-5 reps
Cal Row x 5-7 Cals
OH Squats x 3-5 reps
– Rest 60 seconds b/t sets –

WOD

3 rounds for time:
25 Pull Ups
50 Cal Row
25 OH Squats

*Comp & L3 – 95/65
*L23 rounds for time:
20 Pull Ups
40 Cal Row
20 OH Squats (75/55)
*L13 rounds for time:
15 Banded Pull Ups
35 Cal Row
15 OH Squats or 20 Front Squats (Scale as needed)

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