Wods 11/19-11/23 - Modified Hours This Week

Happy Thanksgiving week everyone! Such a great time of year to be with family and friends! We are thankful for all the relationships that have been developed at J19 over the years. Our claim to fame is our amazing community of people!

Our Christmas get together will be Grinch Games coming up on December 15th. This event is for everyone- regardless if you are brand new to the gym or if you have been a member for eight years. This will be our seventh consecutive year! It’s always a great time and something that you do not want to miss.

Monday - Regular Class Schedule

Warm Up

400m Row at a slow building, gradual pace.

Dynamic Drills

  1. PVC Pass Throughs

  2. Spiderman Crawl

  3. Samson Stretch

  4. Burpee Broad Jumps

  5. Air Squats

Barbell Warmup

10 Back Squats

10 snatch grip push press

10 Elbow Rotations

5 Good Mornings

5 snatch Balance

3 Power Snatches w/ bar

3 Squat Snatch w/ bar

Then…

1RM Squat Snatch

15 mins to build to 1RM Squat Snatch

Scale this with power snatch+OHS as low as possible. No press outs at top of lift. If it looks more like a push press than a snatch, its a failed rep.

Beginners should work with a very light weight, focusing on mechanics of the power snatch and OHS mobility.

Then…

“Randy”

75 power snatches for time

Rx: 75/55; Int: 65/45; Beg: 40 reps 45/35 hang snatch

*DO NOT DROP BARBELLS FROM OVERHEAD. 5 BURPEES PENALTY DUE IMMEDIATELY FOR DROPPING BARBELL FROM OH.*


Tuesday - Regular Class Schedule

Warm Up

:30 Secs

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Couch Stretch – 1:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Medicine Ball Squat Hold – 1 Minute

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 61% of 1RM Front Squat (For Both Lifts)

Intermediate and beginners should focus on full squat depth, elbows and chest high at all times, explosion out of the bottom. Inability to get out of the bottom with power means the weight is too heavy for this exercise.

Then…

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull ups

Beg: 800m Row, 30 Thrusters(35/15), 20 Ring Rows

DO NOT DROP EMPTY BARBELL FROM OH. 5 BURPEE PENALTY.

Wednesday - Regular Morning Classes - Afternoon - Hoover 4:30 Only - Jasper 4:00 PM Only

Warm Up

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds

Active Spidermans 
Ankle Stretch 
Active Samson 
Pigeon Pose 
Air Squats 
Wide Stance Side Lunge

Then…

“2k Test”

For Time: 
Row 2,000 Meters

Partner up. 1 athlete rows 2K. Then, the next athlete rows 2K.

The 2k Row is an incredible test of fitness, it helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces.

Thursday - Closed - (Turkey AMRAP)

Friday - Closed

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