Blog Archives

WOD 08/01/2016

7/31/2016

Skill - 10 Mins - Full Snatch Technique Work and Warm Up Drills
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Lift #1 - Advanced ONLY! Full Snatch - 65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 1, Heavy Single x 3 attempts --- Lift #1 - 10 Mins - Full Snatch - 1 RM *If you are newer or don’t have a great OH Squat, then Power Snatch + OH Squat - for form --- Lift #2 - 15 Mins - Back Squat - 75% x 3, 80% x 3, 85% x 3, 3 RM in 3 attempts --- WOD - For time - 10 Min (approx.) 500 Meter Row 30 Back Squats @ 70% of your 3RM - try for unbroken 500 Meter Row --- Extra Credit: 12 Russian KB Swings - EMOM x 10 Mins - 106/97 Rx+, 70/53 Rx --- Accessory: Glute Ham Sit Ups - Accumulate 50 Reps (break as needed)
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Please watch this demo video on the Russian KB swing with Jeff Martone

WOD 07/30/2016

7/29/2016

Saturday Class time at 8 AM

3 Person Partner WOD: 25 Min AMRAP

Partner #1 - Runs 300 Meters
Partner #2 - Max Row for Calories
Partner #3 - Max Rep Wall Balls 20/14

When Partner #1 gets back from 300 Meter Run all partners rotate. Keep rotating for 25 Mins.

Score = Total Calories and Total Wall Ball.
*Each teams rower will keep track of calories of course. Teams need only keep track of ongoing count of Wallballs.

WOD 07/29/2016

7/28/2016

Skill - 8 Mins - L Sit Holds - 3 attempts Max Time
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Lift / Advanced ONLY - Power Snatch - 70% x 3, 75% x 3, 80% x 2, 80% x 2, x 2
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Lift - 10 Mins - Good Mornings - 3 x 6 Reps
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Lift - 10 Mins - Strict Press - 3 x 5 Reps (Doesn't have to be the same weight across. You can work up to the heaviest set being the last.)
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WOD - 10 Mins 3 Rounds of 2 Min Max Effort
5 Front Squats - 135/95 Rx+, 95/65 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
rest 2 Mins between rounds.
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Extra Credit: EMOM x 10 - 2 Rope Climbs
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Accessory: Back Extensions - 3 x 12-15 Reps
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Video demo of the wod below.

WOD 07/27/2016

7/26/2016

Lift - Bench Press - 10 Mins to find a 2 RM
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Lift / Advanced ONLY - Weighted Pull Ups - 5 Attempts to find 1 RM
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WOD - 40 Min CAP?
5 Rounds
5 TnG Deadlifts - 315/225 Rx+, 225/155 Rx
5 Burpees (as fast as possible)
100 Meter Run SPRINT!
Rest 2 Mins
Then 5 Rounds
5 TnG Deadlifts - 315/225 Rx+, 225/155 Rx
5 Burpees (as fast as possible)
150 Meter Row SPRINT!
Rest 2 Mins
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Extra Credit: Air Dyne Sprints x 8 - :15 sprint / :45 slow
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Accessory: Toe 2 Bar - 3 Attempts Max Unbroken
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Video demo of the one round of tomorrow's wod.

WOD 07/26/2016

7/25/2016

Skill - 10 Mins - Pull Ups (unbroken) - 5 attempts max unbroken
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Lift / Advanced ONLY - Power Clean - 70% x 3, 75% x 3, 80% x 2, x 2, 85% x 2, x 2
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Lift - 15 Mins - Push Press - 70% x 5, 75% x 5, 80% x 3, x 3 sets
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WOD - 20 Min CAP!
3 Rounds for time: 20 PCs - 95/65 Rx+, 75/45 Rx
15 C2B Pull Ups - Rx+, Pull Ups Rx
Row 500 Meters
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Extra Credit - 400 Meter Sled Push
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Accessory / Optional : Glute Ham Sit Ups - 5 x 15 Reps, rest 1-2 mins between efforts

WOD 07/25/2016

7/24/2016

Skill - 8 Mins - Pistols or Pistol Jump Overs (practice)
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Lift / Advanced ONLY - Full Snatch - 60% x3, 65% x3, 70% x2, 75% x2, 80% x2 x3
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Lift / Advanced ONLY -- Snatch Pull - 4 x 2 Reps - HEAVY
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Lift / Complex - 8 Mins - Full Snatch (from floor) + 1 Overhead Squat - 8 Mins to find a Moderate 1 RM - focus on form and speed under the bar
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Lift - 15 Mins - Back Squat - 70% x4, 75% x4, 80% x4 x3 sets
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WOD - 10 Min AMRAP
10 Power Snatch - 95/65 Rx+, 65/45 Rx
5 Muscle Ups - Rx+, 5 C2B Pull Ups - Rx
10 Handstand Push Ups - Rx+, 10 Hand Release Push Ups - Rx
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Extra Credit: Back Extensions - 3 x 15 Reps
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Accessory: SLDL (Stiff Leg Deadlifts) - 5 x 3 Reps
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Unfamiliar with the Stiff Leg DL...please watch the video below

WOD 07/23/2016

7/22/2016

Saturday Partner Workout - Class time at 8 AM

Rotate for a total of 3 Cycles
1 Min Max Row
rest 1 Min as Partner #2 goes
1 Min Max Russian KB Swings 70/53
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

WOD 07/22/2016

7/21/2016

Advanced ONLY! 15 Mins to build up to a 1 RM Power Clean
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Lift: 3 Hang Squat Cleans (TnG) - EMOM x 10 Mins
moderate weight focus on speed and technique
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WOD: 5 Min AMRAP
10 PC and J - 135/95 Rx+, 95/65 Rx
10 PC and J - 155/105 Rx+,105/75 Rx
10 PC and J - 185/115, Rx+, 115/85 Rx
10 PC and J - 205/135, Rx+, 135/95 Rx
10 PC and J - 225/145, Rx+, 145/105 Rx
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Extra Credit: 3 Rounds for time
Row 500 Meters
75 Double Unders
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Demo below for the Hang Clean EMOM

WOD 07/20/2016

7/19/2016

Lift: Thruster (from floor) - 10 Mins to find a 10 RM
First rep can be a Squat Clean into a Thruster (Cluster)
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Advanced ONLY! 5 Min ARMAP - Ring Muscle Ups
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WOD: 4 Min AMRAP @ 80% effort
10 Box Jumps 30/24 Rx+, 24/20 Rx
10 Perfectly Vertical KB Swings 70/53 Rx+, 53/35 Rx
rest 4 Mins
4 Min AMRAP @ 90% effort 7 Push Press 135/95 Rx+, 95/65 Rx
7 C2B Pull Ups Rx+, 7 Pull Ups Rx
rest 4 Mins
4 Min AMRAP @ 100% effort
10 Thrusters 115/75 Rx+, 75/45 Rx
7 Burpees
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Extra Credit: 1 Mile Run @ 80%

WOD 07/19/2016

7/18/2016

Lift: Power Snatch (floor) + Hang Full Snatch - 10 Mins to find a 1 RM
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Advanced ONLY! 2 Power Jerks + 1 Split Jerk - 10 Mins to find a 1 RM
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WOD: From 0:00-3:00 2 Rounds
30 Double Unders
10 Deadlifts - 185/135 Rx+, 135/95 Rx
From 3:00-6:00 2 Rounds
35 Double Unders
12 Deadlifts - same
From 6:00-9:00 2 Rounds
40 Double Unders
14 Deadlifts - same
From 9:00-12:00 2 Rounds
45 Double Unders
16 Deadlifts - same
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Extra Credit: 500 Meter Row
rest 1:1
500 Meter Row