5/31/14

Partner “Cindy”: For time – break up the reps between yourself and your partner! 100 pull ups (ex. 50 each, 60/40, 25/75, etc…) 100 push ups 100 sit ups 100 squats *Post results to comments. Fat loss mistakes (and how to lose fat for goo...

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5/30/14

A ) Deadlift: 4 x 6 reps, increase from last week, Rest 2 min B ) 3 sets: 400m run, Rest 90sec C ) 3 sets: 30sec American KBS, 35/55lb 30sec Push ups 30sec jumping lunges + Rest 90sec D ) 3 sets: 30sec TTB 30sec Wall Ball (14/20lb) 30sec Plank Hold (weighted if too easy) + Rest 90sec *Post results to comments. Dips; the upper body squ...

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5/29/14

A ) Power Snatch + Snatch Balance: 4 sets x 2+2 reps, should be around 65-70% of SN 1RM, Rest 1-2 min B ) Clean & Jerk: warm up, work sets should be 3 x 3 reps at 80-85% of CJ 1RM, Rest 2 min C ) Muscle Ups (or progressions): 3 sets x 5 MU, rest as needed *MU Progressions can include any variations of the following: Sub 3 strict chin ups + 3 dips for each MU Muscle up negative Muscle...

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5/28/14

A1) Barbell Strict Press: 5-5-5-5, (5th rep should be very challenging) Rest 1 min A2) Burpee: 4 sets x max reps in 25sec, Rest 2 min B ) EMOTM for 12 min: 25second ALL OUT EFFORT shuttle run, approx. 20m each way *do these outside in the alley! *Post results to comments. Feel it first, technique correctio...

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5/27/14

A ) 3 sets: 90seconds C2 Row, Rest 90sec (in rower) B ) 3 sets: 90second Clock: 20 HSPU + max wall ball in time remaining, Rest 90sec C ) 3 sets: 90second Clock: 10 Shoulder to Overhead (75/115lb) + max burpee in time remaining, Rest 90sec D ) 3 sets: 90second Clock: 10 Power Clean (75/115lb) + max DU in time remaining, Rest 90sec *Post results to comments. ...

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5/26/14

Happy Memorial Day! We will be having one class today at 9am.  Join us!  (Normal class times to resume Tuesday.) About "21 Guns" -- Memorial Day WOD A 21 Gun Salute is the Nation's highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation's Warriors, past,...

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5/25/14

Rest Day! 10 Proven Health Benefits of E...

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5/24/14

8 rounds: Every 3 minutes – each group of 3 must complete: 9 Hang Power Cleans (pick a challenging weight) 6 Jerks (same weight used in the HPC) 30 TTB *Post results to comments. How to burn stubborn belly f...

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5/23/14

A1) Strict Pull Up (30X1 tempo): 4 x 6-8 reps (add weight if too easy), no rest A2) Strict HSPU: 4 x 3-5 reps, Rest 2 min B ) 6 sets: 30sec Shoulder to Overhead (95/65lb) 30sec Lateral Hops over Barbell 30sec Hand Release Push Up + Rest 90sec *Post results to comments. My butt is doing wha...

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5/22/14

A ) Deadlift: 4 x 7 reps, increase from two weeks ago, Rest 2 min B ) 3 sets – 95% effort: 21-15-9 Box Jump Wall Ball + Rest 3-5 min (work on banded mobility during this time – hips, ankles, etc) *Post results to comments. Stay Lean While Eating at Restauran...

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5/21/14

A ) Power Snatch + Snatch Balance: 4 sets x 2+2 reps, should be around 65% of SN 1RM, Rest 1-2 min B ) Clean & Jerk: warm up, work sets should be 3 x 3 reps at 75-80% of CJ 1RM, Rest 2 min C ) 6 sets: RUN 400m HARD, Rest 90seconds *Post results to comments. Stay Connected to the B...

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5/20/14

A1) Push Up (41X1): 4 x max reps at tempo, no rest A2) Wall Ball: 4 x max reps in 30sec, no rest A3) Dip: 4 x max reps in 30sec, Rest 2 min B ) TEST!: 20sec MAX EFFORT C2 Row – we are looking for max meters in 20sec.  This is a test of your anaerobic alactic capacity (aka SPRINTS!).  Testing what we have been working on for the past 4 weeks. C ) EMOTM for 10 min: 5 Power Snatch,...

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5/19/14

A ) Tempo Back Squat (31X1): 4 x 8 reps, Rest 1-2 min B ) Complete 4 rounds of the following – 80% effort: 30sec Jump Squat 30sec Pull ups (kipping) 30sec KB Goblet Squat + Rest 90sec 90sec C2 Row + Rest 90sec *Post results to comments. Jimmy Kimmel Asks: What is Glute...

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5/18/14

Rest Day! Microwaves and Nutrit...

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5/17/14

Partner “Eva”: To be completed in teams of 2, you are to complete this WITH your partner – you can’t move to the next round until your partner is done!  Ex: You both run 400m at the same time – you both KB swing at same time – you both do pull ups, can’t move on to next round until you both complete the work… 5 rounds for time: Run 400m each 15 American KBS (55/35lb) each 15 Pull Ups...

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5/16/14

A1) Barbell Step Up (12 – 18”): 4 sets x 8 reps/leg, Rest 1  min A2) Glute Ham Raise: 4 sets x 8 reps, Rest 2 min (can be on machine or with partner) B ) Complete the following: 4 rounds of: 60sec Wall Ball (14/20lb) + Rest 30sec 60sec C2 Row + Rest 30sec 60sec Barbell Thruster (55/75lb) + Rest 30sec 60sec Russian KBS (35/55lb) + Rest 30sec *Post results to comments. How...

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5/15/14

A ) 4 sets: 2 Clean Pull + 2 Clean, increase from last week, Rest 1-2 min B ) Clean & Jerk: 5 sets x 3 reps at 80% of CJ 1RM, Rest 1-2 min C ) Muscle Ups (or progressions): 3 sets x 5 MU, rest as needed *MU Progressions can include any variations of the following: Sub 3 strict chin ups + 3 dips for each MU Muscle up negative Muscle up banded transition exercise Other modifications...

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5/14/14

A1) Split Jerk (from rack): 3-2-1-3-2-1, Rest 1 min *this is a wave load, each wave increases, ex: 3 reps at 80, 2 reps at 85, 1 rep at 90 and then 3 reps at 85, 2 reps at 90, 1 rep at 95…. Idea is to end on a tough single A2) Dip (ring or stationary): 6 sets x 6-8 reps, Rest 2 min B ) EMOTM for 12 min: 20second ALL OUT EFFORT shuttle run, approx. 20m down and back *do these outside in the...

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5/13/14

A ) 5 rounds: 60sec Double Under 60sec rest 60sec American KBS (35/55lb) 60sec rest 60sec Box Jump (20/24”) 60sec rest *Post results to comments. The Truth About Overeati...

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5/12/14

A ) Snatch Grip RDL + Snatch High Pull: 4 sets x 6 reps (3 seconds down, get set in hang position – 1 sec pause, then explode for snatch high pull), Rest 1 min B ) 3 sets – 100% effort: 90seconds C2 Row, record meters each round + Rest 2 min C ) 2 sets – 100% effort: 30seconds burpees 30seconds lateral hop over barbell 30seconds power clean (95lb/55lb) + Rest 2 min D1) Ring Row (feet...

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5/11/14

Rest D...

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5/10/14

25 min AMRAP: *Working in groups of two.  Break up the work between both partners. Row 1000m 30 CTB Pull ups 30 Deadlifts (155/215lb) 30 HSPU *Post results to comment...

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5/9/14

A1) Bent Over Plate Row (32X1 tempo): 4 x 10-12 reps, no rest A2) Muscle Up (or muscle up negative): 4 x 3-5 reps, Rest 2 min B ) 7 sets: 60second C2 Row – 80% effort 60second C2 Row – 50% coast *Post results to comment...

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5/8/14

A1) Deadlift: 4 x 7 reps, increase from last Friday, no rest A2) Alternating Pistols: 4 x 4 reps/leg, Rest 3 min B ) 90second running clock: 5 Thrusters (95/65lb) + max DU in remaining time + Rest 3 min C ) 90second running clock: 5 Snatch (95/65lb) + max lateral hops over barbell in remaining time + Rest 3 min D ) 90second running clock: 5 OHS (95/65lb) + max pull ups in remaining time +...

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5/7/14

A ) 4 sets: 2 Clean Pull + 2 Squat Clean, work up to a challenging weight, Rest 1-2 min B ) EMOTM for 10 min: Odd: 3 Split Jerk (77-80% of CJ 1RM) Even: 6 Push Ups C ) 7 sets: 400m Run + Rest 1 min *Post results to comment...

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5/6/14

A1) Push Press (with one second pause at bottom of dip): 4 x 8 reps at tempo, no rest A2) Wall Ball: 4 x max reps in 25sec, Rest 2 min B ) 10 sets – 100% effort: 15second max reps Ground to Overhead (95/65lb), Rest 1 min *Post results to comment...

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5/5/14

A1) Tempo RDL (31X1): 4 x 8 reps, no rest A2) American KBS: 4 x max reps in 30s (40/60lb), Rest 2 min B ) 5 sets: 60sec AMRAP – move fast!: 5 Dip 5 TTB 5 Box Jumps + Rest 1 min C ) 5 min rest and mobility work D ) 5 sets: 60sec AMRAP – move fast!: 10 DU 5 burpees + Rest 1 min *Post results to comments....

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5/4/14

Rest D...

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5/3/14

A) Partner “Murph”: *To be completed in teams of 2, work split up between two people – two people CAN be working at the same time today: 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run *Post results to comment...

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5/2/14

A ) Deadlift: 8-8-8-8-8, Rest 2 min *work up to a challenging set of 8 reps and stay there for the remaining sets B ) Complete the following: 5 rounds of: 30sec push ups + Rest 30sec 30sec Knees to Elbows + Rest 30sec 30sec Jumping Lunges + Rest 30sec 30sec Box Jumps (20/24”) + Rest 30sec *Post results to comment...

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5/1/14

A ) 4 sets: 2 Snatch Pull + 2 Snatch, increase from last week, Rest 1-2 min B ) Clean & Jerk: 5 sets x 3 reps at 75% of CJ 1RM, Rest 1-2 min C ) Clean Pull: 4 sets x 3 reps at 85-90% of CJ 1RM, Rest 1-2 min *Keep one piece pick up, focus on two speeds; slow to the knee, then explode! D ) For time: 25 HSPU *Post results to comment...

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