Blog Archives

WOD 04/30/2016

4/29/2016

Class time at 8 AM. I'll be there until at least 11 AM.
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2 Person Partner Workout - 30 min AMRAP
Partner 1 must complete the Triplet prior to Partner 2 starting

21 Calorie Row
15 Vertical KB Swings 70/53 RX + - 53/35 RX
9 Ground 2 Overhead 155/105 RX + - 135/95 RX

WOD 04/29/2016

4/28/2016

Skill - 10 mins Kettlebell Snatch
Double Kettlebell Snatch for advanced
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Lift #1 - 10 mins Full Snatch - 5 x 2 Reps - work up to 80%
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Lift #2 - 15 mins Front Squat - 5 x 4 Reps @ 80% - E3M across
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WOD: 15 Min "Ladder" 1-2-3-4-5-6-7-8-etc………………
Wall Ball 30/20 Rx+, 20/14 Rx
Toe 2 Bar
Hang Power Snatch 135/95 Rx+, 115/75 Rx
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Extra Credit - Russian KB Swings (106/97) (or as heavy as you can go) :20/:10 x 8 Rounds (Tabata)
Accessory: Reverse Hypers 3 x 10-15 Reps
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I've posted the Youtube demo of the KB snatch before. Please watch again or for the first time. It's a great review of the swing and the snatch.

WOD 04/27/2016

4/26/2016

Skill - HPC+FS+P+BSQ+PP (45/35)
1 Rep every 10 seconds for 5 mins = 30, :10 periods
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Lift - 12 mins Bench Press or Shoulder Press - 5 x 4 Reps @ 80% E3M across
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Lift - 10 mins Power Clean - 5 x 2 Rep - work up to 70%
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WOD: 15 Minute AMRAP
55 Double Unders
15 C2B Pull Ups Rx+, Pull Ups Rx
5 Hang PCs 155/105 Rx+, 105/75 Rx
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Extra Credit - 2 Rope Climbs - 5 Round EMOM
Accessory - Glute Ham Sit Ups 3 x 20 Reps
Glute Ham Hip Extension 3 x 20 Reps
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Demo video for the barbell complex skill/warmup below.

WOD 04/26/2016

4/25/2016

Skill - 10 mins One Arm Overhead KB Squat
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Lift #1 - 10 mins Sumo Deadlift 3 x 5 Reps
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Lift #2 - 10 mins Dimel Deadlifts 3 x 20 Reps
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WOD: For time - 20 min Cap! (It will not take 20 minutes. Greg Bishop did it in under 5 Min. That was pretty fast though and he did it unbroken.)
21-15-9
Row for Calories
Thrusters 95/65
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Extra Credit - 25 Meter HEAVY Sled Push x 3 Rounds *Heavy means you can barely move it.
Accessory - Ab movement (s) your choice - 100 Reps

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Dimel DL Demo below - We've done these before a few times but it's been a while.

WOD 04/25/2016

4/24/2016

Skill - 10 mins - Pick a skill and practice for 10 mins
Bar Muscle Ups
Chest 2 Bar Pull Ups
Kipping Pull Ups
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Lift - 10 mins Full Snatch - 6 x 1 Reps - work up to 80%
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Lift - 15 mins Back Squat - 5 x 4 Reps @ 80% - E3M across
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WOD - 10 Mins For time: (Everyone should finish in less than 10)
Row 500 Meters
30 Back Squats @ Bodyweight*
Row 500 Meters
*We'll discuss scaling options depending upon your ability level if bodyweight squats would take too long.
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Extra Credit 10 T2B - EMOM for 5 mins
Accessory Ab Wheel - 5 x 10 Reps

WOD 04/23/2016

4/22/2016

Partner Wod - Class time at 8 AM.
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Hopper Deck Saturday - Those that attended last Saturday, you know the drill. Those that were not there, no you will not be doing each of these wods. We've elminated the running wod that was done last week. There are 4 workouts below. Landon will put 4 pieces of paper with a number on each, into a hat. One of you will draw one of those pieces of paper. Whichever # is drawn is the wod that you all will do. Some of these Wods we have done before.
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WOD #1
Partner Workout Rotate for a total of 3 Cycles
1 Min Max Row - no straps
rest 1 min as partner 2 goes
1 Min Max Russian KB Swings 53/35
rest 1 min as partner 2 goes
1 Min Max Wall Balls 20/14
rest 1 min as partner 2 goes
1 Min Max Box Jumps 24/20
rest 1 min as partner 2 goes
1 Min Max Burpees
rest 1 min as partner 2 goes
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WOD #2
Partner Workout
Partner 1 must complete the Triplet prior to Partner 2 starting
6 Rounds Total - 3 Rounds each Partner
21 Calorie Row
15 Vertical KB Swings 53/35
9 Ground 2 Overhead 135/95
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WOD#3
Team of 3
1 player works at a time
Row 1000 Meters
8 Rope Cimbs
Row 800 Meter
200 Push Ups
Row 600 Meter
100 Pull Ups
Row 400 Meter
200 Sit Ups
Row 200 Meters
100 Box Jump overs 24/20
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WOD #4
Partner Workout
For time:
Partner 1 Rows as Partner 2 completes station then switch
Row 500 Meters
Max Power Snatch 75/45
Row 500 Meters
Max Pull Ups
Row 500 Meters
Max Shoulder 2 Overhead 75/45
Row 500 Meters
Max Ab Mat Sit Ups
Row 500 Meter Row
Max Wall Ball 20/14
Row 500 Meters
Max Plank Hold - if you come down Partner must stop rowing

WOD 04/22/2016

4/21/2016

Lift - 10 mins Full Snatch - 4 x 3 Rep - work up to 70%
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Lift - 12 mins - Front Squat - 4 x 3 Reps @ 85% E3M across
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WOD - (21 mins)
10 Mins to find a 1 Rep Max Thruster
Rest 2 mins then

Max Thrusters in 2 Mins 135/95 Rx+, 95/65 Rx
Rest 2 mins then

Max Box Jumps in 2 Mins 24/20 Rx+, 20/16 Rx
Rest 2 mins then

Max Bar Facing Burpees in 1 Min

WOD 04/20/2016

4/19/2016

Lift - 12 mins Bench Press or Shoulder Press - 4 x 3 Reps @ 85% E3M
Reminder - E3M simply means if you started a stopwatch right before the first rep, you would have the remainder of 3 minutes after you finished the 3rd rep to rest before starting the next set.
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Lift - 10 mins Power Clean - 6 x 1 Rep - work up to 70% During these lighter percentages, you may use 70% throughout the 6 sets. Later when percentages are much higher, you may not want to do that.
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WOD/Complex - 15 Min AMRAP
PC + HC + FS + S2O, 225/155 Rx+, 155/95 Rx,
Video Demo below with Britt
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Extra Credit - Air Dyne Intervals :10/:20 x 8 Rounds
Accessory - One Arm Strict Shoulder Press - 3 x 8 Reps

WOD 04/19/2016

4/18/2016

Skill - 10 mins - Parallette Shoot Throughs 3 x 8 Reps
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Lift - 10 mins - Windmills - 3 x 3 Reps - each side
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WOD - 25 mins cutoff (you won’t need that much)
3 Rounds for time
Run 400 Meters
21 KB Swings 70/53 Rx+, 53/35 Rx
12 HSPUs Rx+, 12 Chest Slapping Push Ups Rx
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Extra Credit - Bar Muscle Ups - 5 OTM for 5 Mins
Accessory - Reverse Hypers - :20/:10 x 8 Rds
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It's been a while since we've done Kettlebell Windmills. This is a great demo video.

WOD 04/18/2016

4/17/2016

Lift - 10 mins Full Snatch - 5 x 2 Reps - work up to 70%
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Lift - 12 mins Back Squat - 4 x 3 Reps @ 85% - E3M across
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WOD - 15 min AMRAP
15 Deadlifts 225/155 Rx+, 185/135 Rx / Masters
20 Box Jumps 24/20 Rx+, 20/16 Rx
25 Pull Ups
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Extra Credit 4 x 20 Yard Front Rack Lunge 115/95
Accessory Belt Squats 3 x 15 Reps
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Full and slow motion speed of Mattie Rogers.