December 29, 2018 by taranisathletics
– Midday 3.0 from 9:30am-11:30am
** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
December 28, 2018 by taranisathletics
– Midday 3.0 from 9:30am-11:30am
** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
Warm Up:
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk
Technique & Review:
Thruster
– 5 Push Press
– 5 Front Squat
– 5 Thrusters
2 rounds
100m run
7 Thrusters
3 Burpees
– Rest 60 seconds –
*Round 1 with Bar
*Round 2 with Workout Weight
WOD
5 rounds for time:
400m run
15 Thrusters (75/55)
10 Burpees
*Pack
4 rounds for time:
400m run
15 Thrusters (75/55)
10 Burpees
*Pup
3 rounds for time
400m run
15 Thrusters (45/35)
10 Burpees
December 27, 2018 by taranisathletics
– Midday 3.0 from 10:30am-12:30pm
** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **
Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Warm Up: (AMRAP in 5 minutes)
400m run
Into…
25ft Samson Stretch
10 Squats
25ft Knee Tuck
10 Ring Rows
Technique & Review:
– Scaling Options
– 5 reps of each Exercise
– Set Up and Go
WOD
For time:
50 Box Jumps (24/20″)
50 Jumping Pull ups
50 KB Swings (1pd/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Dbl-Unders
*Pack
35-50 reps
*Pup
30 reps
December 26, 2018 by taranisathletics
– Midday 3.0 from 10:30am-12:30pm
** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Partner T-Spine x 30 seconds/Each
Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side
Warm Up:
EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s
Technique & Review:
– Burgener Warm Up
– Clean
– Split Jerk
Warm up sets
*Set 1 x 4 reps @ Light
– Rest 2 minutes –
*Set 2 x 3 reps @ Light-Moderate
– Rest 2 minutes –
*Set 3 x 2 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –
WOD
Every 3 minutes x 6 sets
Clean & Jerk x 1 rep
*WorKout Options*
– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.
December 25, 2018 by taranisathletics
** De-Load block this week. New Strength block starts January 2nd.**
– All Strength Levels do the Class.
December 25, 2018 by taranisathletics
– No Midday 3.0
– Class Times are 10:30am,11:30am,3:30pm,4:30pm Only
Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
Warm Up:
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Ladder x 25ft
50ft Toe Walk
50ft Heel Walk
Technique & Review:
– Burgerner Warm Up
– OH Squat
*Set 1 x 10 reps (Bar)
*Set 2 x 7 reps (Light)
*Sets 3-4 x 5 reps (Build to Workout Load)
1 round of:
200m run
5 OH Squats (Workout Weight)
WOD
5 rounds for time:
400m run
10 OH Squats (135/95)
*Pack
5 rounds for time:
400m run
10 OH Squats (95/65)
*Pack
4 rounds for time:
400m run
10 OH Squats (75/65)
December 23, 2018 by taranisathletics
** The Gym will be CLOSED both Monday & Tuesday for Christmas **
December 22, 2018 by taranisathletics
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
December 21, 2018 by taranisathletics
– Midday 3.0 from 9:30am-11:30am
STRENGTH
Level 1:
Do the Class.
Level 2:
A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 6 reps @ 65%
*Set 2 x 4 reps @ 75%
*Sets 3-5 x 2 rep @ 85%
B. Every 3 minutes x 4 sets
Bench Press
*Sets 1-3 x 6 reps @ 90-95% of 10RM
*Based off 10RM from Nov 17th
C. 4 sets of:
DB Tate Press x 10-12 reps
Rest 30 seconds
Side Plank Reach Throughs x 30 seconds/Side
Rest 60 seconds
KB Front Rack Hold x 45-60 seconds (1.5/1pd)
Rest 90 seconds
Level 3:
A. Every 2 minutes x 8 sets
Front Squat x 2 reps
*Sets 1-2 @ 75% of 1RM Front Squat
B. Every 2 minutes x 4 sets
Push Jerk x 3 reps
*Sets 1-4 @ 75%
*No TnG reps
C. 3 rounds for time:
400m run
10 DB Box Step Overs (50/35) @ 24/20″
20 DB Hang Clean & Jerk (50/25) 10/Arm
50ft HS Walk (25 O/B)
D. 3 sets of:
GH Nordic Raises x 10-12 reps
Rest 30 seconds
Incline DB Rows x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds
December 21, 2018 by taranisathletics
– Midday 3.0 from 9:30am-11:30am
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Bar Supported Hip Openers x 5 reps
Bar Supported Hip Closers x 5 reps
Cossack Squats x 10 Alt reps
Warm Up:
EMOM x 6 minutes
20 Jumping Jacks
10 Hollow Rocks
5 Jump Squats
Technique & Review:
Rolling Drills
– 10 Arm Pulls
– 10 Arms + Hips
– 10 Quarter Strokes
– 10 Full Strokes
Pull Up
10 Scap Pull Up
10 Beat Swings
1-3 Strict Pull Ups
3-5 Kipping Pull Ups
Thruster
– 5 Push Press
– 5 Front Squat
– 5 Thrusters
1 rounds at Workout Pace:
150m row
7 Thrusters
3 Pull Ups
WOD
“Jackie”
For time:
1000m row
50 Thrusters (45/35)
30 Pull Ups
*Pack
Same as Rx
*Pup
1000m row
35 Thrusters (45/35)
20 Banded Pull Ups