7/31/14

A1) Split Jerk (from the rack): 4 x 3 reps (3rd rep should be challenging), Rest 1 min A2) Stationary Dip: 4 x 6-8 reps (add weight if too easy), Rest 1-2 min B ) EMOTM for 12 min: Odd: 10 sec max effort Pull ups (try stringing them together – butterfly or kipping) Even: 10 sec Touch N Go Power Cleans (85/115lb) *Post results to comments. 5 Ways You are Holding Back Your Own Stren...

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7/30/14

A ) 3 sets – 85% effort: 30sec Push Ups 30sec Pull Ups 30sec Air Squats + Rest 90sec B ) 3 sets – 85% effort: 30sec Push Press (55/85lb) 30sec Walking Lunge 30sec Wall Balls + Rest 90sec C ) 3 sets – 85% effort: 30sec Power Snatch (55/85lb) 30sec Deadlift (55/85lb) 30sec Handstand hold + Rest 90sec D ) 3 sets – 85% effort: 90second RUN (approx. 400m – down and back), Walk 90sec (start...

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7/29/14

A ) Romanian DeadLift (RDL) (30X1): 4 sets x 12 reps, stick to tempo – 12th rep should be challenging! Rest 60 seconds B ) 3 sets: 90sec C2 Row at 95% effort, go HARD! Rest 2-3 min C ) 3 sets: 90second running clock: Perform 50 Double Unders + max burpees in time remaining, Rest 2-3 min *Post results to comments. The Most Important Thing You Can Do To Lose Weig...

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7/28/14

A ) Snatch: 5 x 2 reps at 75% of SN 1RM, Rest 90sec B ) Push Jerk + Split Jerk: 4 sets x 1+2 reps, keep building each set, should come from the floor, Rest 1 min C1) Pendlay Row: 3 x 6-8 reps, no rest C2) Ring Row (31X2): 3 x 6-8 reps at tempo, Rest 1 min *Post results to comments. Price of the Platfo...

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7/27/14

Rest Day! Xylitol ...

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7/26/14

A ) For time: Run 1600m 50 Burpees Row 800m *To be completed in groups of 2.  Only one person working at a time.  Ex. Partner 1 runs 800m, then tags Partner 2 who runs 800m, then upon completion of run, Partner 1 does 25 burpees, then Partner 2, then Partner 1 rows 400m…and ends with Partner 2 completing 400m. *Post results to comments. Training Your Co...

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7/25/14

A ) Front Squat: 5 x 5 reps at 85%, rest as needed between work sets (at least 2 min!) B ) 7 sets of the following – 80-85% effort: 30sec Wall walks 30sec Walking Lunges + Rest 1 min *Post results to comments. Build a Better Warm Up For a Better Worko...

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7/24/14

A1) Push Press: 4 x 3 reps (3rd rep should be challenging), Rest 1 min A2) Strict HSPU: 4 x max reps -1, Rest 1-2 min B ) EMOTM for 12 min: Odd: 15 sec max effort TTB Even: 15 sec max effort thruster (35/45lb) *Post results to comments. ...

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7/23/14

A ) 6 sets – 80% effort: 30sec Double Under 30sec Pull Ups + Rest 1 min B ) 4 min mobility work (upper body focus) C ) 6 sets – 80% effort: 30sec Hand Release Push Ups 30sec Burpees + 1 min D ) 4 min mobility work (lower body focus) E ) 6 sets – 80% effort: 30sec Russian KBS (35/55lb) 30sec Lateral Hops Over a Line (feet together) + Rest 1 min *Post results to comment...

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7/22/14

A ) Barbell Split Squat (31X1): 4 sets x 12 reps/leg, weight will be very light, must stick to tempo! Rest 60 seconds B ) 4 sets: 25 Wall Ball + 10 Box Jumps, Rest 2 min C ) 4 sets: 60second shuttle run (approx. 25m and back – use the alley), Rest 2 min *Post results to comments. How to Stop Your Lower Back Pa...

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7/21/14

A ) Clean & Jerk: 5 x 3 reps at 80% of CJ 1RM, Rest 90sec B ) Clean Grip One Piece Pick Up Drill (3120):  3 x 3 at 110% of C & J 1RM, Rest 90sec *tempo on OPPUD should be three seconds to knee, hold 1 sec at knee, 2 seconds back to floor, keeping tension on the bar the entire time, back remains at 45degree angle, reduce weight if you cannot keep the technique. C1) Strict Pull...

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7/20/14

Rest Day! The Not So Ugly Truth About Glu...

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7/19/14

A ) 5 rounds for time: 1 Clean & Jerk (must be a challenging weight for 1 rep, this will be different for each individual) 3 Deadlift (same weight you used for C&J) 5 Pull Ups 7 Pistols/Leg 9 Burpees *To be completed in groups of 2.  Both can work at the same time, but you must move to the next exercise together. *Post results to comments. Your Own Personal World Records...

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7/18/14

A ) Back Squat: work up to 1RM for the day, rest as needed between sets B ) 2 times through the following – 85% effort: 30sec Box Jumps (20/24”) + Rest 30sec 30sec Wall Balls (14/20lb) + Rest 30sec 30sec Pull Ups (kipping or butterfly) + Rest 30sec 30sec Plank Hold + Rest 30sec *Post results to comments. How To Be Motivated Every D...

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7/17/14

A1) Strict Press: 4 x 3 reps (3rd rep should be challenging), Rest 1 min A2) Tempo Push Up (51X1): 4 x max reps, Rest 1-2 min B ) 6 sets – 100% effort: 10second KB Jump Squat, Rest 1 min (if it doesn’t hurt – you aren’t using a big enough KB – challenge yourself! Hold KB between legs, 1 rep = KB to floor + jump as high as you can with arms straight) C ) 6 sets – 100% effort: 50m SPRINT! (rest...

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7/16/14

A ) 4 times through the following – 80% effort: 30sec burpee + 30sec rest 30sec hand release push up + 30sec rest B ) 5 min mobility work (upper body focus) C ) 4 times through the following – 80% effort: 30sec double under + 30sec Rest 30sec TTB + 30sec Rest D ) 5 min mobility work (lower body focus) *Post results to comments. Triple H Streng...

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7/15/14

A ) For time: “Fran” 21-15-9 Thrusters (65/95lb) Pull Ups *Post results to comments. ...

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7/14/14

A ) Snatch (from floor into full squat catch): 5 x 3 reps at 75% of SN 1RM, Rest 1 min B ) Hang Snatch (must catch in full squat): 60% x 3, 70% x 3, 75% x 3, 75% x 3, 75% x 3 of SN 1RM, Rest 1 min C ) Hang Clean + Jerk:  3 x 3+1 reps at 70% of CJ 1RM, Rest 1 min D1) Pendlay Row: 3 x 6-8 reps, no rest D2) Ring Row (31X2): 3 x 6-8 reps at tempo, Rest 1 min *Post results to comments. The...

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7/13/14

Rest Day! Saturated Fat: Good or B...

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7/12/14

A ) TEAM “FILTHY FIFTY”: *Work to be divided between your team (2-4 people).  If someone has some area that they excel at – give them more work in that department – and less in another!  Strategize. 50 Box Jumps (20/24”) 50 Jumping pull-ups 50 Kettlebell swings (35/55lb) 50 Walking Lunges 50 Knees to elbows 50 Push press, (35/45lb) 50 Back extensions 50 Wall ball (14/20lb) 50 Burpees 50 Double...

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7/11/14

A ) Deadlift: work up to 1RM for the day, but not at the expense of technique or your back! B ) For time: 2 mile run *Post results to comments. 4 Ways To Make Any Program Wo...

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7/10/14

A ) Power Snatch + OHS + Snatch Balance: 4 sets x 2+2+2, lighter weight, focus on technique B ) Jerk (from rack): 4 sets x 3 reps, lighter weight – focus on speed, timing, and technique C ) OPTIONAL: make up any testing from earlier in the week…. *Post results to comments. Should I Give Up On The Split Jer...

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7/9/14

A ) Strict Press: work up to 1RM in strict press! B ) 60 SECONDS MAX EFFORT AIRDYNE FOR CALORIES *can also substitute 60sec max effort DU as long as you are extremely proficient in DU C ) 5-6 min recovery from airdyne D ) 10 min AMRAP – 80% effort: 20 Russian KBS 20 Double Unders 20 Sit ups *Post results to comments. Double Down on Recovery For Maximum Resul...

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7/8/14

The testing begins! A ) For time: 5K ROW *Post results to comments. 10 Must-Do's To Stay Athlet...

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7/7/14

A ) Back Squat: 5 sets x 1 reps at 90%, rest as needed between sets B1) Kipping Pull Up: 3 x max reps -2 unbroken, Rest 1 min B2) Chest To Bar Pull Up: 3 x max reps -2 unbroken, Rest 2-3 min C ) 2 rounds – 100% effort each time, but try to stay consistent: 12-9-6 Wall Ball (14/20lb) Pistol (alternating…so set of 12 would be 6 left, 6 right leg) + Rest until you are fully recovered *Post...

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7/6/14

Rest Day! 20 Mainstream Nutrition Myths Debun...

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7/5/14

**Just a reminder that the TEAM WOD is at 9:30am today! **Free intro class is at 8:30am from here on out. A ) Partner “Jackie” For Time: *work to be divided evenly between yourself and your partner, unless you want to try it as an individual, your choice! 1000m Row 50 Thrusters (35/45lb) 30 Pull Ups *Post results to comments. ...

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7/4/14

HAPPY 4TH OF JULY!  WE WILL ONLY BE HAVING ONE WOD TODAY AT 9AM. A1) Strict Pull Up: 4 x max reps -1, Rest 60 sec A2) Strict HSPU: 4 x max reps -1, Rest 60 sec B ) 12 min AMRAP: 8 Hang Power Clean (75/115lb) 8 Ring (or stationary) Dips 8 OH Walking Lunges (25/45lb plate) *Post results to comments. 2 Ab Exercises That Are Actually Worth Doin...

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7/3/14

**Tomorrow is 4th of July!  We will be having only one WOD at 9AM.  Come in and sweat to start your day right! A ) Deadlift: work up to 3RM for the day for one set, rest as needed between sets (aka 3th rep should be really challenging! Shoot for 10-15lbs higher than last week, but not at the expense of your technique!) B ) 4 min AMRAP – 95%: 50 American KBS (35/55lb) + max burpees...

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7/2/14

A ) Snatch: work to 1RM for the day!, only 3 misses allowed, Rest 2 min B ) Clean & Jerk: work to 1RM for the day!, only 3 misses allowed, Rest 2 min C ) 8 min AMRAP – 90% effort: 250m Row 25 Wall Ball (14/20lb) 25 Double Unders *Post results to comments. GET PUMPE...

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7/1/14

A ) Strict Press: warm up, build to a 5RM for 1 max set, getting in at least 3-4 warm up sets of 5 reps as you’re working up – want you to go heavier than last week on your final set! (even if by 1-2lb – every lb matters!), Rest 1-3 min between sets B ) 4 sets: 60 sec ALL OUT EFFORT shuttle run (outside if possible, if not sub treadmill or C2 rower) + Rest 2-3 min C ) 4 sets for time – 100%...

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