Saturday, May 31, 2014

Friday, May 30, 2014

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.

Thursday, May 29, 2014

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 up banded transition exercise
Other modifications at the coach’s discretion


*Post results to comments.

Wednesday, May 28, 2014

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.

Tuesday, May 27, 2014

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.


Monday, May 26, 2014

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, present, and future.
This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
Please join us in hosting or participating in WOD with Warriors as we're doing it bigger, better, and more effectively this year.
 The WOD - “21 Guns”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 pull-ups
*500 meter row can be substituted for the run based on facility space

*Post results to comments.



Sunday, May 25, 2014

Saturday, May 24, 2014

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.

Friday, May 23, 2014

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.

Thursday, May 22, 2014

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.

Wednesday, May 21, 2014

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.

Tuesday, May 20, 2014

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, 105/65lb


*Post results to comments.

Monday, May 19, 2014

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.

Sunday, May 18, 2014

Saturday, May 17, 2014

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 each


*Post results to comments.

Friday, May 16, 2014

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.

Thursday, May 15, 2014

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 at the coach’s discretion


*Post results to comments.


Wednesday, May 14, 2014

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 alley!


*Post results to comments.

Tuesday, May 13, 2014

Monday, May 12, 2014

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 parallel or any modification – 30X1 tempo): 4 x 6-8 reps at tempo, no rest
D2) TTB: 4 x 6-8 unbroken reps, Rest 1-2 min


*Post results to comments.

Sunday, May 11, 2014

Saturday, May 10, 2014

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 comments.

Friday, May 9, 2014

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 comments.

Thursday, May 8, 2014

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
+ Rest 3 min

E ) 90second running clock: 5 FS (95/65lb) + max air squats in remaining time


*Post results to comments.

Wednesday, May 7, 2014

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 comments.

Tuesday, May 6, 2014

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 comments.

Monday, May 5, 2014

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.

Sunday, May 4, 2014

Saturday, May 3, 2014

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 comments.

Friday, May 2, 2014

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 comments.

Thursday, May 1, 2014

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 comments.