• WIDE STANCE GOODMORNINGS + BOX SQUATS & "DOUBLE JUMP"

    A) Strength:

    1) Every 2:00 x 4:
    8 Wide Stance Goodmornings + Box Squat
    - 3-4 warm-up sets before starting
    - One challenging weight for all 4 sets
    - Use a box that allows you to get to parallel
     
    2) Metcon Warm-up:
     2 Rounds of:
     25 Double Unders (25 Singles)
     10 American KBS
     3 Burpee Box Jumps
     - Rest 60s -

    B) WOD:

    "Double Jump"
     
    5 RFT: (18:00 Cap)
    50 Double Under (S = 30 DUs, 50 Single Unders)
    20 American KBS (Rx = 53/35, S = 44/26, 35/26)
    10 Burpee Box Jumps (Rx = 24/20, S = Lower box, Burpees no box)

    *Last done on 3/5/18

    C) Core:

    1 Banded Alphabet on each side x 3
    - Rest 30s -



     

  • PARTNER WOD

    A) MetCon Prep:

    With your Partner & 1 Barbell:
     3 (Squat) Cleans each
     3 Push Press each
     10 Air Squats each
     10 Push-ups each
     3 (Squat Cleans) each
     3 Push Press each
     10 Wall Ball Shots each
     10 Barbell Rows each
     - Then -
     Set-up Pull-ups/Scaling
     10 Pull-ups each

    B) WOD:

    AMRAP 12 w/ a Partner:
     3 Clusters (Rx = 135/95, S = 115/75, 95/65)
     8 Push-ups (S = Box Push-ups, DB Push Press)
     200 Meter Run
     *One athlete completes a full round at a time

    - Rest 4:00 -

    AMRAP 12:
     3 Thrusters
     6 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
     200 Meter Run
     *One athlete completes a full round at a time

    *Sub Deadlifts (135/95) for Clusters & Thrusters if needed.

    C) Biceps:


    Bicep 21s x 3 sets:
    7 DB Zottaman Curls + 7 DB Hammer Curls + 7 DB Curl w. shoulder raise



  • EMOM 12 & "BOBBY AXELROD"

    A) Strength:

    EMOM 12:
    ODD Minutes: 3 Hang Power Snatch @ 70%
    EVEN Minutes: 50 ft. Bottoms-up KB Carry each arm

    B) WOD:

    "Bobby Axelrod"

    For time: (12:00 Cap)

    21-15-9

    Push Press (Rx = 135/95, S = 115/75, 95/65, 75/55)
    Toes to Bar (S = Hanging Knee Raises, Abmat Sit-ups)
    *33 Unbroken Wall Ball Shots after each set (Rx = 20/14, S = 14/10, 10/8 not UB)
    **If you break during your Wall Ball Shots, complete 10 Burpees

    Rx+ = Reps of 30-20-10 & 30/20 Wall Ball

    C) Back + Triceps:

    1a) Chest Supported Dynamic Iso Rows (3 x 20 total). Rest 30s.
    1b) Double KB French Press (3 x 12-15). Rest 30s.




  • DYNAMIC EFFORT LOWER &...

    A) Strength:
    1) EMOM 8:
    1 Power Clean + 1Front Squat + 1 Jerk @ 80%

    2) Every 1:30 x 5:
    5 Close Stance Paused Speed Back Squat @ 50% w/ 2s pause @ bottom
    -Squat stance is just inside of your normal stance.

    3) Every 1:30 x 5:
    5 RDLs 

    4) Every 1:30 x 4:
    3 Tall Kneeling to Standing each leg 

    B) Hamstrings + Core:
    2 sets of:
    Max UB Banded Leg Curls each leg
    *Shoot for 150 reps per leg, total

    - Then - 

    Accumulate 60s in a Hollow Hold 
    - OR - 
    60s L-Sit Hold

    C) Recovery (after class):
    10-20 Minutes of low-effort work:
    Options include:
    -Light Sledpull Powerwalk
    -Light jog
    -Rowing
    -Air Bike
    *You may alternate through all options as you choose







  • TOTAL BODY STRENGTH WORK & EMOM 20

    A) Strength:
    1) Every 2:00 x 4:
    a. 8-10 DB Bench Press w/ rotation
    b. 10-15 Banded Pulldowns
    -add weight each set

    2) Every 1:45 x 4:
    a. 6 DB Split Squats each leg
    b. 10s Side Plank each side

    B) WOD:
    EMOM 20:
    Minute 1: 10 Deadlifts (Rx = 185/125, S = 155/105, 135/95, 115/75)
    Minute 2: 10 Alt. Weighted Step-ups* (45/25)
    Minute 3: 10/8 Calorie Row
    Minute 4: 10 Lateral Burpees
    Minute 5: Rest
    *No Rx height of box for step-ups

    C) GPP:
    AMRAP 5:
    50 ft. Bottoms-up KB Carry each arm
    10 Double DB Rows



  • REPETITIVE EFFORT UPPER & "MJ"

    A) Strength:
    1) Every 1:15 x 5:
    5 Close Grip Strict Chin-ups
    Options:
    - Weighted
    - Bodyweight
    - Band Assisted

    2) Metcon Prep:
    2 Rounds of:
    5 Hang Power Cleans
    10 Walking Lunges
    5 Barbell Rows
    10 Push-ups

    B) WOD:
    "MJ"
    For total time: (25:00 Cap)
    21 Hang Power Cleans (Rx = 135/95, S = 115/75, 95/65)
    50 Walking Lunges (Bodyweight)
    500/400 Meter Row
    - Rest 2:00 -
    21 Hang Power Cleans
    50 Walking Lunges
    500/400 Meter Row
    - Rest 2:00 -
    42 Barbell Rows
    60/50 Push-ups (S = Box Push-ups)
    500/400 Meter Row

    *Sub (135/95) Clean Grip Deadlifts in place of Hang Power Cleans & Ring Rows in place of BB Rows if needed.

    C) Back + Core:
    200 Banded Facepulls
    - Complete sets of 50 @ a time



  • 1 1/4 FRONT SQUAT 3RM & "PAVEMENT"

    A) Strength:
    1) 15:00 to find a 1 1/4 Front Squat 3RM:
    - Build in weight over the course of 5-6 sets
    - Rest 2:00 b/t heavier sets
    - Beginners work up to a moderate set of 5

    2) Metcon Prep:
    2 Sets of:
    6 KBS
    6 Gobet Squats 
    30 Double Unders
    - Rest 60s -

    B) WOD:
    "Pavement"
    4 RFT: (15:00 Cap)
    15 American KBS (Rx = 70/53, S = 53/35, 44/26, 35/26, Russian Swings)
    30 Double Unders (S = 30s of DU Attempts, 50 Single Unders)
    15 Goblet Squats
    30 Double Unders

    C) Adductors + Abs + Back:
    3 Rounds of:
    1a) 30 Band Resisted Russian KBS. No rest.
    1b) 20 Reverse Crunches. No rest.




  • HAPPY FATHER'S DAY!

    Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.



  • PARTNER WOD

    A) WOD:

    AMRAP 28 with a Partner:

    60 American KBS (53/35)
    60 Wall Ball Shots (20/14)
    800 Meter Run (relay style)

    B) GPP:

    Heavy Farmer Carry (4 x 100 Meters)
    - Rest 90s -


  • FLOOR PRESS & "QUICK & DIRTY"

    A) Strength:

    1) EMOM 9:

    3 Floor Press @ 65-70% of 1RM from 6/5/18
    -Change grip every 3 sets ie. close, medium, wide

    2) Every 1:15 x 4:
    8-10 Inverted Rows (Supinated Grip)

    B) WOD: 

    "Quick & Dirty"

    For time: (8:00 Cap)

    21-18-15-12-9-6-3

    Sumo Deadlift High Pull (Rx = 75/55, S = 65/45, 55/35, 45/25)
    Push Press 

    C) Delts + Triceps + Core:

    1a) Bent-over rear delt raises (3 x 15). No rest.
    1b) Overhead Band Tricep Extensions (3 x 15). No rest.
    1c) Stretched Plank (3 x 10s). Rest 60s.



  • PC + FS + JERK & "MR. CLEAN"

    A) Strength:

    1) Every 1:30 x 8:
    1 Power Clean + 1 Front Squat + 1 Jerk x 2 @75%

    2) Metcon Prep:

    2-3 Rounds of:

    2 (Squat) Cleans
    5 C2B Pull-ups
    - Rest 60s -

    B) WOD:

    ”Mr. Clean”

    For time: (10:00 Cap)

    21-15-9
    Chest to Bar Pull-ups (S = Pull-ups, Band Assisted Pull-ups, Ring Rows)

    9-7-5
    (Squat) Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)

    Rx+ = (185/125)

    *Last done 2/2/17

    Alternate WOD:

    For Time: (10:00 Cap)

    21-15-9

    Ring Rows
    Goblet Squats (53/35)
    Squat Thrusts

    C) Core:

    Accumulate 100 Standing Banded Ab Pulldowns 







  • T2B WORK &...

    A) Skill:

    Toes to Bar:
    1 x Max UB Reps

    Intermediate:
    - 2 x 10-15. Rest 90s
    - If you can string together a few reps, but still not consistent

    Beginners:
    1 x 60s Max Abmat Sit-ups

    B) WOD:

    For time: (30:00 Cap)

    Row 2K/1,600 Meters*
    100 Double Unders (S= 50 DU Attempts, 100 Single Unders)
    100 Air Squats

    Row 1K/800 Meters*
    75 Double Unders (S = 50 DU Attempts, 75 Single Unders)
    100 Sit-ups

    Row 500/400 Meters*
    50 Double Unders (S = 50 DU Attempts, 50 Single Unders)
    100/75 Push-ups (S = Box Push-ups)

    *Alternate Option:
    Run 1 Mile, 800 Meters & 400 Meters

    C) Back + Hamstrings:

    2 Sets of:

    100-150 Banded Pull-aparts
    100-150 Banded Leg Curls






  • STRENGTH/ACCESSORY WORK & EMOM 20

    A) Strength/Accessories:

    1) Every 1:30 x 5:

    a) 5-6 Handstand Push-ups
     Options:
    - Strict or Deficit
    - Kipping
    - 1 Abmat Kipping
    - Seated DB Neutral Grip Shoulder Press

    b) 15 Banded Facepull-aparts between sets of HSPU

    2) EMOM 6:

    Odd - 10 KB Hammer Curls
    Even - Trap 3 Shrugs (10-10-10)

    B) WOD:

    EMOM 20:

    Minute 1: Row for Distance x 45s
    Minute 2: 12 Burpees
    Minute 3: 12 Double DB Rows* 
    Minute 4: 12 Hollow Rocks
    Minute 5: 12 Goblet Squats (53/35)
    *Athlete choice of weight

    C) Extra Credit:

    In 5:00:

    Max Distance Single Arm Overhead KB Carry (53/35)
    *Favor your weaker arm

    Rx+ = Attach a light sled to your weight belt and walk with KBs overhead






  • SUMO DEADLIFT AGAINST A BAND 1RM & "REDLIGHT"

    A) Strength:

    1) 15:00 to Find a 1RM Sumo Deadlift against a band*
    - Rest 2-3:00 between heavier attempts
    - Take 8-10 sets to progressively build to a 1RM
    - Beginners (5 x 5), adding weight if form permits
    *We performed a heavy double on 10/23

    2) EMOM 3:

    1 Thruster building to working weight for MetCon

    B) WOD:

    "Redlight"

    3 RFT: (8:00 Cap)

    12 Thrusters (Rx = 135/95, S = 115/75, 95/65, 75/55)
    9 Burpee Box Jumps (Rx = 30/24, S = 24/20, Lower Box, Burpee no Box Jump)

    C) Extra Credit:

    Accumulate 100-200 Banded Pull-throughs







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