Monday, 12.11.2017

Warm up & Mobility

Strength:

Strict Pull-ups 2×6

Chin-up, chin over the bar hold: 2 max effort attempts

Metcon:

With a partner, complete:

4 Rounds For Time

4 Rope Climbs

30 Hand Release Push-ups

20 Calorie Row

    *reps may be broken up in any fashion

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Saturday, 12.9.2017

Warm up & Mobility

Skill:

Handstand Pyramid, 15 minutes

    *with a running clock

    :00-:05: accumulate as much time as possible in a headstand (forearm or standard)

    :05-:10: accumulate as much time as possible in a handstand (wall, bar, or w/ spotter)

    :10-:15: accumulate as much time as possible in a handstand walk (w/ or w/out a spotter)

Metcon:

Run 1.25 miles

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Friday, 12.8.2017

Warm up & Mobility

Strength:

Low-Bar Back Squat 3×8

    *60-70% of 1 rep max

Metcon:

3 Rounds For Time

5 Front Squats 185/125

15 Wallballs 20/14

50 Double Unders/100 Singles

    *If scaling, front squats should be heaviest possible unbroken sets of 5

    *Squats taken from floor

    *Rest 1 minute between rounds

*Intended Stimulus:

    -Strength: Uniformed intensity throughout 3 working sets.  Hypertrophy rep range, focusing on glutes, quads, hamstrings, and erector spinae.

    -Metcon: Medium length conditioning piece focusing on quadriceps, and shoulders.  Athletes should perform sets unbroken, and aim to increase overall speed during the course of each round.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Wednesday, 12.6.2017

Warm up & Mobility

Strength:

Romanian Deadlift 3×5

Metcon:

AMRAP x 7:

8 American Kettlebell Swings 53/35

5 Ring Dips

8 Box Jumps 24”/20”

*Intended Stimulus:

    -Strength: Steady or slightly increasing weight during 3 working sets.  Focus is on hamstring strength in general strength range.(4-6)

    -Metcon: Short length conditioning workout with emphasis on hamstring, rear delt, trap, and chest strength. Athletes should perform all sets unbroken in order to move quickly through rounds.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Tuesday, 12.5.2017

Warm up & Mobility

Open Workout 17.3

Prior to 8:00, complete:
3 rounds of:
   6 chest-to-bar pull-ups
   6 squat snatches, 95 lb.
Then, 3 rounds of:
   7 chest-to-bar pull-ups
   5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
   8 chest-to-bar pull-ups
   4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
   9 chest-to-bar pull-ups
   3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
   10 chest-to-bar pull-ups
   2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
   11 chest-to-bar pull-ups
   1 squat snatch 265 lb.

        *if unable to complete each time cap, wod becomes 24 minute AMRAP at current weight/rep scheme

*Intended Stimulus:

    -Ascending pull-ups, descending snatch repetitions, with Snatches increasing in intensity.  Mindset: Competition; This is a chance to test your fitness, athletes should move at fastest speed possible, while maintaining sound technique.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

Monday, 12.4.2017

Warm up & Mobility

Skill:

Hollowbody Rock EMOM Ladder x 15:

    Minute 1- 5 “Full” Hollowbody Rocks

    Minute 2- 10 Straddle Hollowbody Rocks

    Minute 3- 15 Tuck Hollowbody Rocks

    Minute 4- 10 Straddle Hollowbody Rocks

    Minute 5- 5 Full Hollowbody Rocks

       *Repeat 5/10/15/10/5 cycle for 15 minutes

Metcon:

200m Sprints X 5

   *rest x2 the length of each run. Ex: Sprint takes 1 minute, rest for 2 minutes.

*Intended Stimulus:

    -Skill: Varying degrees of movement intensity, skill, and rep range.  Alternating lengths position holds with ample rest.

    -Metcon: Short length, near maximal intensity running with suitable rest between attempts to allow consistent times for each run.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16