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September 16, 2018

Rx+ Open Gym Programming: Week of 9/17

Rx+ Open Gym Programming

Choose two per training session. Prioritize Strength and Gymnastics work then Conditioning second.

Strength
Snatch Pull + Snatch (1+1)
work up to a heavy single

then 3 x 1 Snatch @ same weight

Conditioning
3 RFT
400 m run
50′ DB FR Lunge (2×50/35)
5/3 Bar

July 9, 2018

Tuesday, 7/10

Warm Up
3 Rounds
6 PVC Dislocates
6 PVC Pause OHS
6 OH Band Pull Aparts
6 Jump Squats

Strength
Snatch (25 Min)

Prep:
2×1 Three position Pause Extension + 2 Hang Hi Pull + 2 Hang Power Snatch + 2 OHS
2×1 Hang Squat Snatch + 1 Snatch

June 24, 2018

Programming Preview: Week of 6/25

Monday, 6/25: Met Con – Hang Power Cleans, Deadlifts, Push Ups, and Ab Mat Sit Ups
Tuesday, 6/26: Front Squats & 3 Round NFT
Wednesday, 6/27: Jerk Complex & Partner Met Con – Alt DB Snatches and Double Unders
Thursday, 6/28: Good Mornings & Met Con

June 6, 2018

Thursday, 6/7

Warm Up
3 Rounds
12 Alt Samson Lunges
3 Inchworm to Plank in place
12 Band Good Mornings
3 Rolling Split Straddles

Strength
Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 3-4×3 working up
Work: 6×3 at same weight

3 Rounds NFT
5 Toe in Ring Pike Ups
10 Single Leg

June 3, 2018

Monday, 6/4

Warm Up
3 Rounds
6 PVC Dislocates
6 Reverse Hand Spider Lunges
6 Alt T Push Ups
6 Jump Squats

Strength
Push Press/Jerk Complex (30 min)
Footwork prep (unweighted):
3-5 tiptoes to Power Position
3-5 tiptoes to Power Position w/ punch up

Prep:
1×3 Push Press+3 Power Jerk

April 1, 2018

Monday, 4/2

Warm Up
3 Rounds
5 Push Ups
10 Band Pull Aparts
5 Plank to Squat
10 Alt Samson Lunges

Strength
Bench Press (30 min)
Prep:1×10 w/bar, 3×5 working up
Work: 4×8 at same weight
Follow each work set with 8-10 single arm DB Rows/side AHAP

Met Con
AMRAP 10 Minutes

March 5, 2018

Tuesday, 3/6

Warm Up
3 Rounds
10 Squats (pause/regular/jumping)
20 Jumping Jacks
10 Alt Bird Dogs
20 Mountain climbers

1 Min Death Stretch/side
1 Min Band super Front rack/side

Strength
Thruster (25 Min)
Prep:1×10 w/bar, 3×5 working up
Work: 10-8-6-4-2 working up

Met Con
60 Wall Ball
90 Double Unders
30 Thrusters

February 12, 2018

Tuesday, 2/13

Warm Up
3 Rounds
8 Pause Squats
8 Alt Bird Dogs
8 Alt Samson Lunges

1 Min Band Super Front Rack Stretch/ side
1 Min Death Stretch/side

Strength
Clean (25 Min)
Prep:
2 Hang Hi Pulls+ 2 Hang Power Clean
3×2 Power Cleans working up

Work:
4×2 Squat

October 24, 2017

CFDC Compost Volunteer & Workout Day

CFDC Compost Volunteer/Workout Day! Join us for a morning of learning, shoveling, running, and carrying. Longtime CFDC member Jeff Neal is the man large (in the muscle-y sense) and in charge of Howard University Community Compost Cooperative. He’ll teach us how we can compost in the city, and then we’ll