Blog Archives

WOD 07/01/2016

6/30/2016

Skill: 5 Rounds 1 Wall Walk + 4 Shoulder Touches
---
Lift: Press - 5 x 3 E2M
----
Lift / Advanced ONLY! Push Press + Push Jerk + Split Jerk - OTM for 10 Mins - work up
---
WOD: 10 Rounds for time
10 Russian KB Swings - 106/70 Rx+, 70/53 Rx
20'Handstand Walk - Rx+, 5 Handstand Push Ups or 20 shoulder touches (10 each side) *
*Scaling for HSPU's - there are numerous ways to scale. We'll discuss what you're capable of before you WOD.
---
Extra Credit: 400 Meter Sled Drag
----------------
Not familiar with Wall Walks? Take a look, they're not a big deal.

WOD 06/29/2016

6/28/2016

Skill: L Sit Holds
---
Lift: RDL - 5 x 2 E2M - Heavy
---
Lift / Advanced ONLY! Rotating EMOM x 10 Mins Total
8 Right Arm KB Snatch - 53/35
8 Left Arm KB Snatch
*KB Never touches the ground, pace or hold in front rack position. Switch sides each minute, 5 sets on each arm
---
WOD: 4 Rounds for time
15 Front Squats - 135/95 Rx+, 95/65 Rx
10 Ring Push Ups RX+ - Push Ups Rx
5 Strict Pull Ups RX+ - Pull Ups RX
---
Extra Credit: 400 Meter Prowler Push
---
I've posted this before. Worth watching again for those not that familiar with an "RDL" (Romanian Deadlift.)

WOD 06/28/2016

6/27/2016

Lift: BP - 10 x 3 OTM - Moderate (dynamic)
---
Lift / Advanced ONLY! Power Cleans from blocks (at knee) - 15 x 1 OTM - work up
---
WOD: 2 Rounds 1000 Meter Row
50 S2O - 75/45 Rx+, 45/35 Rx
100 Double Unders Rx+, 50 Double Unders Rx
---
Extra Credit: Rope Climb - 2 OTM for 10 Mins
---
Accessory: Back Extensions - 3 x 15-20 reps
---
Below is a pretty quick bench press video. It goes over things we discuss a bit more in depth.

WOD 06/27/2016

6/26/2016

Skill: Pistols
---
Lift / Advanced ONLY! Power Snatch - 10 x 1 EMOM - work up
---
Lift: OHS - 1 x 20 RM
---
WOD: 5 Rounds of - on a 2 Min Clock
Sprint 100 Meters
5 Burpees over Barbell
Max Reps OH Squats - 115/75 Rx+, 75/45 Rx
Rest 2 Mins between Rounds
---
Accessory: Bar Muscle Up or scaled Bar MU’s - 5 x Max - E3M
---
Extra Credit: Glute Ham Sit Ups - 3 x 12-15 reps

June 24th, 2016

6/24/2016

Saturday 06/25/2016, Class time at 8 AM
---------
2 Person Partner Workout

Rotate for a total of 3 Cycles
1 Min Max Cal 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

Score = calories and reps

WOD 06/24/2016

6/23/2016

Do not be late today. In fact be early.
-------
Skill - Muscle Up - Practice 10 mins
---
Lift #1 - 10 Mins - SDL - 10 x 2 OTM - Moderate, for speed -
---
Lift #2 - Snatch Balance - 10 x 1 OTM - work up*
---
Lift #3 - Full Snatch - 10 x 1 OTM - work up*
*Depending upon how you're feeling, keep it light if necessary on Lift #2 and Lift #3
---
WOD - 3 Rounds for time - 20 Min Cap!**
Row 500 Meters
15 Overhead Squats - 95/65
Row 500 Meters
15 Deadlifts - 225/155
**This is a 10 minutes or less workout
-----------------------------
Snatch balance demo and discussion

WOD 06/22/2016

6/21/2016

Skill - Strict Pull Up - 5 mins practice
---
Lift #1 - 10 Mins - FSQ - 5 x 10 E2M - Moderate
---
Lift #2 / Advanced ONLY! (Meaning - if you’re full clean is really good, you can use a pretty heavy weight. If you're a newer athlete, I don't want to see you using so heavy a weight that your form breaks down. I want to see good lifts out of you. Getting better, getting under the barbell is more important than load. So, go light if necessary.)
Full Clean - 3 OTM x 10 Mins - work up
---
WOD - 10 Min Capacity Test
4 Min Max Cal Row
3 Min Max Pull Ups
2 Min Max Bodyweight Back Squats (3/4 BW for Women)
1 Min Max Push Press - 135/95
---
Accessory: For time
1 Mile Sled Drag - 90/50 (If anyone wants to do this, you can get one of the old sleds out and do this on the street. We have harnesses that make it fit pretty well.)
---------
Those of you looking to get your first strict or to get better at pullups. These drills can help. Some we've discussed before, some not. Please watch when you have a few minutes.

WOD 06/21/2016

6/20/2016

Skill - Kettlebell Clean and Jerk - 5 mins practice
---
Lift #1 - 10 Mins - DL - 5 x 3 E2M - Heavy
---
Lift #2 - 5 Mins - Pendlay Row - 3 x 8 Reps
---
WOD - For Time - 20 Min Cap! (It won’t take that long)
21-15-9
Burpee Box Jump Overs - 30/24 Rx+, 24/20 Rx
Weighted Toe 2 Bar - 20/14 Rx+, T2B Rx
---
Extra Credit: 3 Rounds for time
20 Meter Sled Push - 90/45
10 Hand Release Push Ups
20 Meter Sled Push
14 KB Snatch - 53/35
---
Accessory: Banded Back Extensions - 3 x 15-20
--------------
Please pay attention to this YouTube video below with Mark Bell. You'll here a lot of the stuff we've discussed with you all when deadlifting.

WOD 06/20/2016

6/19/2016

Skill - Turkish Get Ups - 5 mins practice
---
Lift #1 - 10 Mins - Press - 5 x 12 E2M - Moderate (You could do 2 more reps)
---
WOD - For Time - 25 Min CAP! (It will not take that long)
50 Vertical KB Swings - 70/53 Rx+, 53/35 Rx
Run 200 Meters
50 Wall Ball - 30/20 Rx+, 20/14 Rx
Run 200 Meters
----
Rest 3 Mins
25 Vertical KB Swings
Run 100 Meters
25 Wall Ball Run
100 Meters
---
Extra Credit: Clean Grip Overhead Squats - 5 x 3 E3M*
*This is for technique/flexibility. Work on getting a narrower grip. It's not expected that you use a heavy load.

WOD 06/18/2016

6/17/2016

Class time tomorrow is 8 AM.
---------
4 Person Team WOD: 5 RFT
400m last man up run*
100 dumbbell snatches 45/25
8 rope climbs**
*Will be explained for those that don't know tomorrow
**Yes, there will be scaling for the rope climbs for those that are not yet capable of them.
***Don't forget long socks for those that will be climbing.