Blog Archives

WOD 05/01/2017

4/30/2017

Lift: 3 TNG Power Cleans (from floor) + 3 Front Squats - 15 min to find a 1 Rep Max of the sequence
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WOD: 7 RFT
5 Deadlifts - 135/95 L1, 225/155 L2, 315/225 L3
15 Ab Mat Sit Ups L1, 10 T2B's L2 & L3
50 Singles L1*, 25 DU's L2, 50 DU's L3
*Yes, you may do penguins
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Nothing really new in the below video on Double Unders. But he does show each of the common mistakes we discuss regularly. You never know though when the same thing said by someone else might actually sink in and work for you. So, please watch.

WOD 04/29/2017

4/28/2017

Class time tomorrow at 8 AM
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Team Workout - Teams of 3
1200 Meter Row
30 Power Snatch - 135/95 Rx+, 95/65 Rx
1200 Meter Row
60 Push Press - 135/95 Rx+, 95/65 Rx
1200 Meter Row
60 Russian KB Swings - 70/54 Rx+, 53/35 Rx
1200 Meter Row
30 Power Cleans - 135/95 Rx+, 95/65 Rx

*Split up rowing and reps any way you see fit. Only one teammate works at a time.

WOD 04/28/2017

4/27/2017

Remember, if you were unable to come on Thursday to DL max, you will get a DL max instead of practicing rope climbs.
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Skill: Rope Climbs

WOD - L1
20 Min AMRAP
2 Power Cleans - 95/65
4 Hand Release Push Ups
6 Pull Ups or Ring Rows
80 Meter Farmers Carry - 35/26

WOD - L2
20 Min AMRAP
1 Rope Climb
2 Power Cleans @80%
4 Handstand Push Ups
6 C2B Pull Ups
80 Meter Farmers Carry - 53/35

WOD - L3
20 Min AMRAP
1 Legless Rope Climb
3 Strict Deficit HSPUs (4.5 inch Men, 3 inch Women)
5 Power Cleans @90%
7 Muscle Ups
100 Meter Farmers Carry - 70/53

*You can do a little bit of mixing here. For instance, I'll do strict hspu's (no deficit) and likely bar mu's instead of ring mu's.
**This is a 20 minute AMRAP. Not a stand on the gas pedal wod. Pace yourself.
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In the video below, you'll see Kim demonstrate the technique that most of you use with the rope between your legs. Adrian demonstrates the way I do and a few others in the gym. This way keeps the rope from ever burning your shin or ankles.

WOD 04/26/2017

4/25/2017

WOD: These can be switched so that more can go at once

Air Assalut Session
4 Rounds - total 8 Mins
30 Seconds 95% Effort for Calories
90 Seconds 50% Effort for Calories
rest 5 Mins
Row Session
4 Rounds - total 8 Mins
30 Seconds 95% Effort for Calories
90 Seconds 50% Effort for Calories
rest 5 Mins
Air Assalut Session
4 Rounds - total 8 Mins
30 Seconds 95% Effort for Calories
90 Seconds 50% Effort for Calories
rest 5 Mins
Row Session
4 Rounds - total 8 Mins
30 Seconds 95% Effort for Calories
90 Seconds 50% Effort for Calories
total time 47 Mins
How to measure Target Heart Rate
220 minus Age = Approx Maximal Heart Rate
Example = 220 - 49 Year Old = 171 - 95% of 171 = 162 & 50% of 171 = 85
*Do you have a heart rate monitor? Wear it. Consider getting one if you don't.
Get your heart rate up for this. You don't want to just dive into this one at 95%.
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There are some of you that should do this drill for at least a couple of minutes. Nevermind 5 minutes. It would totally break you of the habit of not releasing your hands/arms at the end of each stroke.

WOD 04/25/2017

4/24/2017

Lift: Bench Press / Shoulder Press - - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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Superset
Barbell Row @ 50% BW - 3 x 10 Reps
Push Ups - 3 x 15 Reps
*rest 1 min after each set of both above movements (Superset) repeat
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WOD: “Light Grace” - L1
For time:
30 Clean and Jerks - 95/65

WOD: “Grace” - L2
For time:
30 Clean and Jerks - 135/95

WOD: “Heavy Grace” - L3
For time:
30 Clean and Jerks - 225/155

As far as I can tell, the last time we did "Grace" was 5/16/2016 and before that it was 10/27/2015.

WOD 04/4/017

4/23/2017

Lift: Front Squat / Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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Superset
Right Leg Single Leg RDL - 3 x 10 Reps - light KB or DB
Left Leg Single Leg RDL - 3 x 10 Reps - same #
Strict Pull Ups - Max Reps
*rest 90 seconds after the pullups before starting the next round of RDL's
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WOD: “Scaled Annie” - L1
25-20-15-10-5 - Double Unders
50-40-30-20-10 - Ab Mat Sit Ups

WOD: “Annie” - L2 & L3
50-40-30-20-10
Double Unders
Ab Mat Sit Ups

WOD 04/22/2017

4/21/2017

Saturday Class Time at 8:00 AM
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2 Person Partner Workout - 30 Min AMRAP
Station #1
350 Meter Row
Station #2 - Max Rounds and Reps of
10 Vertical KB Swings
10 Goblet Squats - 53/35 Rx, 70/53 Rx+
10 Ab Mat Sit Ups ---------- Station #1 - sets the pace. Once the 350 Meter Row is complete both partners switch.
Score = Meters Rowed + Total Reps (30 each Round) on Station #2

04/19/2017

4/18/2017

Lift: Bench Press / Shoulder Press - 3 x 8 reps @50% - 15 Min
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WOD: 5 Cycles of
On a 3 Min Clock
30 Yard Sled Push - 90/50 Rx, 135/90 Rx+
Max Wall Ball - 20/14 Rx, 30/20 Rx+
rest 3 Mins
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Extra Credit: 1 Mile Weighted Walk w/ Sandbag - 50/30 lbs

WOD 04/17/017

4/16/2017

Testing: 100 Meter Row for time - 3 Attempts
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Lift: Front Squat / Back Squat - 3 x 8 reps @50%
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Lift: 10 Min EMOM - 3 TnG Full Cleans - @ Athletes choice on weight
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Extra Credit: Assault Bike - 10 Mins at Z1 Pace

WOD 04/21/017

4/16/2017

Lift: Deadlift - 3 x 8 reps @50%
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WOD: 5 Min AMRAP
5 Power Cleans - 95/65 Rx, 135/95 Rx+
5 Bar Facing Burpees
25 Double Unders
Rest 5 Mins
4 Min AMRAP
4 Power Cleans - 105/75 Rx, 155/105 Rx+
4 Bar Facing Burpees
20 Double Unders
Rest 4 Mins
3 Min AMRAP
3 Power Cleans - 135/95 Rx, 185/135 Rx+
3 Bar Facing Burpees
15 Double Unders
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Definitely some different things in here. Well worth watching and using.