Blog Archives

WOD 06/01/2018

5/31/2018

Oly: Barbell Complex - 12 Min EMOM - 1 Rep - build to the heaviest
1 Clean High Pull + 1 Power Clean (from floor) + 1 Hang Full Clean
*Only if you have more than an hour do you add this to your training day
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Strength: Bench Press - 8 x 3 Reps @ 70% - EMOM
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WOD: 20 Min Ping Pong EMOM
Odd - 15 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3
Even - 10 DU's or attempts L1, 20 DU's L2, 30 DU's L3

WOD 05/31/2018

5/30/2018

Strength: Back Squat - 1 rep @ 90%, 1 rep @ 92.5%, 1 rep or more @ 95%
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WOD: 8 Rounds for time
5 Clusters - 65/45 L1, 95/65 L2, 155/105 L3
10 Toe 2 Bar
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WOD #2 - 10 Rounds
Assault Bike
20 Seconds MAX Effort
40 Seconds Rest
*Only if you have more than an hour do you do WOD #2 as well.
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Recovery: 10 Min Air Bike @ Z1 Pace

WOD 05/30/2018

5/29/2018

Skill: Ring Handstand Push Ups - 10 mins to practice
*Or work on the ability to do a standard HSPU or handstands
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WOD: “The Juice”
5 Rounds L1, 6 Rounds L2, 7 Rounds L3
1000 Meter Row
1 Power Clean - 135/95 L1, 225/155 L2, 275/185 L3
10 Push Ups L1, 3 HSPUs L2, 5 HSPUs L3

WOD 05/29/2018

5/28/2018

Oly: Barbell Complex - 12 Min EMOM - 1 Rep - build to the heaviest
1 Snatch High Pull + 1 Power Snatch (from floor) + 1 Hang Full Snatch
*Only if you have more than an hour to train
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Strength: Shoulder Press - 4 x 8 Reps - go 5 - 10 Lbs heavier than last
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WOD: 21-15-9
Power Clean - 65/45 L1, 95/65 L2, 135/95 L3
Knee Push Ups L1, Push Ups L2, Ring Push Ups L3
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WOD #2 - 10 Rounds
Row for Calories
20 Seconds MAX Effort
40 Seconds Rest
*Only if you have more than an hour do you do WOD #2 as well.
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Recovery: 10 Min Air Bike @ Z1 Pace

Memorial Day Murph

5/27/2018

Class time at 9 AM Monday. Breakfast/brunch to follow soon after.
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Come in early if you want to do the Strength work.

Strength: Deadlift - 8 x 3 Reps @ 70% - EMOM
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Below, I've broken down "Murph" into 3 levels. I'll be doing L2, the standard benchmark. I'm not a big fan of using a weight vest on a workout like this unless there's a whole lot of money on the line. If it's that easy for you that you need a vest, go faster instead. If you just have to wear a vest though, I have them. But I don't advise it.
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For those of you unfamiliar, the runs have to be done 1st and last. The exercises though, can be broken up in any way you wish or of course can be done straight through as written. I highly recommend partitioning and NOT going straight through.

Murph L1 -- 1/2 Murph
Run 1/2 Mile
50 Pull Ups
100 Push Ups
150 Air Squats
Run 1/2 Mile
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Murph L2 (Standard/benchmark)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
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Weighted Murph L3 -- with 20/14 lb Weighted Vest or Body Armor
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

WOD 05/26/2018

5/25/2018

Saturday Class time at 8 AM - 2 Person partner WOD _ 25 Min AMRAP
Split up however the you want to
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15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Knee Raises L1, 10 T2B L3, L2
5 Burpees L1, 10 Burpees L2, 15 Burpees L3
10 DUs or attempts L1, 20 Double Unders L2, 30 Double Unders L3
15 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3
*You must finish each station before moving to next. Split up as you wish!!! There are numerous ways to split it up. For instance, you may never touch a jump rope if your partner is really good at DU's.
*Score = Total Rounds and Reps

05/25/2018

5/24/2018

Oly Lifts: Full Clean and Split Jerk - 60/3+1 x 2, 65/3+1, 70/3+1 x 2, 75/3+1 x 2, 60/2+1 x 2
Power Snatch - 60/3, 70/3, 75/3 x 2, 60/3 x 2
*Only if you have more than an hour
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Strength: Bench Press - 1 rep @ 90%, 1 rep @ 92.5%, 1 or MORE reps @ 95%
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WOD: 7 Rounds for time
7 Power Snatch - 65/45 L1, 95/65 L2, 115/75 L3
7 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Watch this when you get a chance. Amazing how much they prep. And I thought I took forever to warmup.

WOD 05/24/2018

5/23/2018

Strength: Back Squat - 4 x 8 Reps - go 5 - 10 Lbs heavier than last (05/03/18)
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WOD: 10 Min AMRAP
250 Meter Row
5 Full Clean and Jerk - 95/65 L1, 115/75 L2, 135/95 L3
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Skill Work: Muscle Ups
3 x 5-8 Reps Unbroken
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Not a very long video. Definitely want to see what one of them does at the 2:05 mark. Wow!

WOD 05/23/2018

5/22/2018

WOD: "Trifecta” - 6 Rounds
5 Min Air Assault Calories
3 Min Row for Calories
1 Min Max Double Unders
Score = Total Calories + Double Unders
(Previously done on 05/03/17, 07/19/17, 12/06/17)
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For those that don't quite grasp keeping your heels down (for the most part) while rowing, this might help you better understand.

WOD 05/21/2018

5/22/2018

Oly Lifts: Full Snatch - 55/4, 60/3, 65/3, 70/3 x 2, 75/3, 60/2 x 2
Power Clean + Power Jerk - 55/3+1 x 2, 60/3+1 x 2, 65/3+1
*Only if you have more than an hour
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Strength: Deadlift - 1 rep @ 90%, 1 rep @ 92.5%, 1 or MORE reps @ 95%
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WOD: 3 Rounds for time
500 Meter Row
400 Meter Run