Blog Archives

WOD 10/01/2016

9/30/2016

Saturday Team WOD at 7 AM. There will not be the usual class time at 8 AM.
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20 Min AMRAP
“Teams of 3”
Station #1 10 Calorie Air Assault or 15 Calorie Row
Station #2 Max Front Squats 95/65
Station #3 Plank Hold
*Rotate through each station. Partner #1 must complete Station #1 prior to moving onto Station #2 and each partner moves onto next Station. Station #1’s 10 Calorie Air Assault is the time clock to force all Partners to move to next Station.
Score = Total Calories + Total Front Squats
MUST Stop if Plank Hold is given up

WOD 09/30/2016

9/29/2016

Clean and Jerk - 5 x 1 Rep @ 70-80% across*
*Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Back Squat - 4 x 12 Reps - E3M
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WOD: 13 Min AMRAP
30 Deadlifts - 225/155 RX -- 55 RX+
30 Wall Balls - 20/14 RX -- 55 RX+
30 Calorie Row RX -- 55 RX+
30 Handstand Push Ups RX -- 55 RX+
**Yes, those of you choosing RX+ have a few more reps to do than RX.
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WOD 09/28/2016

9/27/2016

Skill Work: Pistols - 10 Mins Practice RX
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RX + - 5 Pistol Left + 5 Pistol Right + 1 Muscle Up - EMOM for 5 Mins * *Obiously you have to be readily capable of pistols and MU’s to do the RX+
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WOD: “Aggravated Annie Assault”
50-40-30-20-10
Calories Assault Bike*
Double Unders
Ab Mat Sit Ups
*Yes, substitute rowing if necessary
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The dude speaking in this video on progressing to being able to do pistols is about as exciting as watching paint dry but there are some probably worthwhile progressions in here for becoming able to do single leg squats (pistols.)

WOD 09/27/2016

9/26/2016

Skill: 1 Legless Rope Climb - EMOM for 5 Mins *
*Only if you can get there early for class or if you have more than the standard hour, do you do this. However, rope climbs would be a great warmup if you’re capable.
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Strength: Shoulder Press - 8 x 3 reps @50% EMOM
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WOD: 10 Rounds for time
5 Pull Ups RX -- C2B RX+
10 Push Ups -- Chest Slapping RX+
15 Air Squats -- Jumping Air Squats (feet have to leave the ground) RX+
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WOD 09/26/2016

9/25/2016

Lift: Snatch* - 5 x 1 Rep @ 70-80% across
*Only if you can get there early for class or if you have more than the standard hour, do you do this. Plan accordingly.
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Strength: Deadlift - 5 x 5 reps @ 75% - E3M (every 3 min)
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WOD: For time
42 Calorie Assault Bike*
21 Clean and Jerks - 135/95**
30 Calorie Assault Bike
15 Clean and Jerks - 185/135
18 Calorie Assault Bike
9 Clean and Jerks - 225/155
*Yes, substitute rowing instead of Assault if necessary. Please do Assault if available.
**Yes, these loads are scalable.

WOD 09/24/2016

9/23/2016

Saturday Partner WOD - Teams of 2 - Class time at 8 AM
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Buy In
50 Calorie Assault Bike* - 1 bike per team- split as needed
then
8 Rounds** (total 16 Rounds)
10 Wall Ball - 20/15
5 Toe 2 Bar
then
Cash Out
2000 Meter Row - 1 rower - split as needed
* Two Assault Bikes so as soon as the first two teams finish 50 Calories, the next two pairs will start. I'm guessing about 3 min per team.
**Partner #1 completes 1 Round of 10 Wall Balls + 5 T2B's then Partner #2 goes until each has completed 8 rounds

WOD 07/23/2016

9/22/2016

Lift #1 - 20 Mins - Back Squat - Build up to a 1 RM
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Lift #2 - 10 Mins - Strict Weighted Pull Ups - 3 Attempts
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WOD - 16 Min Ping Pong EMOM
Odd Min - 5 Burpee over Box Jumps
Even Min - 2 Power Cleans + 2 Front Squats - 135/95
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In case some of y'all have forgotten, this is why I have you all do these particular things before squat days in warmups. Please watch again.

September 20th, 2016

9/20/2016

Skill Work - 10 Mins - Handstand Holds
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Lift #1 - 15 Mins - Shoulder Press - Build up to a 1 RM
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WOD: 21-15-9
Shoulder to Overhead - 95/65
Burpee + Pull Ups (Pukies)
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Please watch below for a demo of the burpee + pullup and a different take on handstand hold progressions.

WOD 09/20/2016

9/19/2016

Skill Work - 5 Mins Pistols or One Leg Box Squats
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Lift #1 - 10 Mins to find a Heavy Single - only go to about 90% - Power Snatch (from floor) + Hang Power Snatch + OH Squat
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WOD - 5 Rounds
12 Wall Balls - 20/14
9 Knees 2 Elbows
6 Power Cleans - 135/95

Demo for tomorrows barbell complex below.

WOD 09/19/2016

9/18/2016

Skill Work - 5 Mins - KB Complex - 2 Rounds
5 Left Hand Deadlift
5 Double Hand Deadlift
5 Right Hand Deadlift
then 2 Rounds
5 Left Hand Russian Swing
5 Double Hand Russian Swing
5 Right Hand Russian Swing
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Lift #1 - 20 Mins - Deadlift - Build up to a 1 RM
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WOD - 10 Min AMRAP @ Moderate Pace
10 Deadlifts - 135/95
10 Calorie Air Assault Bike or Rower ---
Single Arm KB DL and swings below. Please watch.