Monday, November 13, 2017

Double Tabata (40 sec work + 20 sec rest x 4 rounds/station, 29 minute clock)

Station 1.) DB Snatch (70/45)
+1 min rest
Station 2.) Bike for CAL (1/2 class = row here)
+1 min rest
Station 3.) DB Goblet Squat (70/45)
+1 min rest
Station 4.) Jerks (135/95)
+1 min rest
Station 5.) Row for CAL (1/2 class = bike here)
+1 min rest
Station 6.) T2B or K2E (Knee Tucks/Leg Lifts = every 2 counts as 1 rep)

*Stay at your station for 4 rounds (4 minutes) before you switch. Record total #reps.

TUESDAY, November 14, 2017

SWOD (15 min)
Back Squat (Week 1 of 4)
5 x 65%
5 x 75%
Max reps at ~85%

Half Murph (+row)
For Time:
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row

*Time CAP: 20 min*Rx is NOT broken up*Scale: 10 rounds of ...

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Monday, November 6, 2017

3-3-2-2-1-1 Deadlift
Note: do not max out. Work up to about 90-95% and save the rest for the workout.

Hero WOD “Rankel”
6 Deadlifts (225/155)
7 Burpee Pull-ups (scale: 7 burpees + 7 pull ups)
10 Kettlebell Swings (70/53)
200m Run or 250m Row

^WOD in honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California. He was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Tuesday, November 7, 2017

SWOD3x5 Pause Front Squat (Recovery Week )@40, 50, 60% — pause for one second at bottom, in good...

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Monday, October 30, 2017

3 Rounds:
7 Deadlifts (265/185)
75 Double-Unders (scale: 2x SU)

3 Rounds:
21 Wall balls (20/14)
21 TTB

800m Sandbag Run (60/40) or 1000m Row
^If class is larger than 6, half the athletes may start on the SB run.

Tuesday, October 31, 2017

Front Squat (Max Week )
5 x 75%
3 x 85%
1 x 100%
*Try for a new, current max.

WOD (18 minute clock)
8 Pull-Ups
12 H.R. Push-Ups
16 Alt. DB Snatches (45/25)

Rest 2min.

8 Burpees
12 DB Push Press (45/25)
16 Alt. Front Rack DB Lunges (45/25)

Note: same weight for all DB movements^

Wednesday, November 1, 2017

WOD (two 15 min periods)
EMOM 10—
Odd: 15/12 Cal Row or Bike*
Even: 3 Snatches ~70%

EMOM 5—40-sec of Plank (squeeze yo...

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Monday, October 23, 2017

(27 minute running clock)

2 Deadlifts (AHAP in good form)
5 Strict Pull-ups (scale: banded, kipping, jumping, ring rows)
5 Strict HSPU's (scale: 5 kipping or 2 Wall Walks w/ 2 second hold at full extension)

Rest 3min.

At 15-min mark— for time:
100 Air Squats
50 Push Jerks (135/95) *newer athletes may sub push press
100 Air Squats
(CAP: 12 min)

For part A, use the heaviest weight you can manage for multiple rounds. Scale appropriately for strength, quality & efficiency of movement. Get some good skill work in and get some good strength in! Quality is more important than #rounds today. Shoot for about 8-10 rounds. If you can get more than that, you probably went too light.

Score rounds+reps for part A a...

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Monday, October 16, 2017

WOD #1
Every 2min. x 10 Rounds:
10/7 Cal Assault Bike Sprint (12/9 AirDyne or Rower)
3 Power Cleans (Climbing)

Note: start at about 50-60% effort and throw something on every round. Try and get the bike done in 10-30sec… SPRINT! Cleans do not have to be touch and go. Have fun on this :) Score is the heaviest set of 3 you hit. Advance: Assault, Intermediate: Airdyne, Beginner: Row or Airdyne.

WOD #2
Chin-Ups (underhand grip)

Note: 15 min running clock. This is not for time. Quality reps. More of a strength type WOD. Move efficiently with minimal rest.
*Rx+ is strict for both movements
*Getting good at this now? Wear a vest or hold 10# plate between your legs on the pull-ups.


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Monday, October 9, 2017

SWOD (15 min)
Build to a heavy 4-rep: Deadlift (in good form)
Then: do one set at 80% for max reps; record weight and max #reps.

EMOM 18 (3 rounds x 6 movements)
1: 5 Power Cleans*
2: Max DU
3: 5 Front Squats*
4: Max CAL Assault Bike (scale: Airdyne/Row)
5: 5 Jerks* (newer athletes sub strict or push press)
6: Max Burpee-Pull Ups (newer athletes sub burpee to 6 target)

Rx: 165/115 *all barbell moves = same weight
Note: score = total of DU + Jerks + Burpee Pull Ups

3x10 Bent Over BB Row
Or, if you didn’t do pull ups in the WOD, do:
3x10 ring rows or banded pull ups

Tuesday, October 10, 2017

WOD2 Rounds:EMOM 5: 15/12 Cal Row (Intermediate: 12/10, Beginner: 10/8)EMOM 5: 10 Deadlifts (225/155 or scale ~...

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Monday, October 2, 2017

Build (slowly) to a 3-rep max weighted pull up
—Newer athletes work on strict pull ups or negative holds

AMRAP 15 minutes
10 T2B (scale: knee tucks or floor leg lifts)
10 Box Jumps (30/24)
1-min plank (watch clock)

4-5 sets of 10L+10R Toe ups-knee ups:
*12-18” box. One foot on box. KB on floor. Lift light KB with opposite toe, dorsi flex, stand to knee raise with hip flexion at 90-degrees. Return back down allowing the KB to lightly KISS the floor and continue with second rep. Newer athletes: do it without the weight.

Tuesday, October 3, 2017

SWOD (20 min)
Work up to a 5RM: close grip bench press.
Then do another set at ~20% less weight for max reps.

WOD30-25-20-15-10 KBS (53/35)10-15...

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Monday, September 25, 2017

A. 3x5 Back Squat
B. 3x5 Strict Press

(+5-10 lb from last week)

4 Rounds:
10 DB Thrusters (50/35)
10 Burpees
10 DB Step Ups (24/20)

10 sets:
50 yard sprint
+1 min rest

Tuesday, September 26, 2017

5x3 Deadlift
—Build to a heavy triple, then do 4 more sets at that weight. Rest between sets.

5 Pull Ups
10 Push Ups
20 Jumping Lunges

Wednesday, September 27, 2017

MWOD (10-15 min)
OHS mobility and technique

Nancy Can’t Run WOD
5 RFT:
400m Row
15 OHS (95/65)

Auxiliary CORE
4-5 sets:
10 WB Russian Twist
1-min plank
20 Supermans

Thursday, September 28, 2017

A. 3x5 Back Squat
B. 3x5 Bench Press

Push Press
BB Bent Over Row

Rx: 135/95Barbell = ...

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Monday, September 18, 2017

A. 3x5 Back Squat
B. 3x5 Strict Press
(+5-10 lb from last week)

5 rounds
10 Jumping Lunges
10 Box Jumps (24/20)
10 Lateral Plyo Skiers*
^use 2 stacked green step boxes or the red stool.

Sprint 2 sets:
100-80-60-40-20 yards
1:1 (equal work to rest)

Tuesday, September 19, 2017

5x2 Hang [Squat] Clean
–Across ~85% or build to a heavy double (in good form)

10 Supine pull ups (barbell set to bench press height)
10 Hand-release push ups (with 1-2 sec pause at top)

Wednesday, September 20, 2017

Barbell warm-up (10 min)

5x3 Power Snatch

Hang Power Snatch
CAL Row or Bike

Auxiliary CORE4 Rounds10 med ball to toes (5L+5R):30 left side plank:30 right side plank10 t...

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Monday, September 11, 2017

A. 3x5 Back Squat (across)
B. 3x5 Strict Press (across)

Back squat (~70%) partner/share racks if needed
Plyo-push ups (or clapping push ups)*

Auxiliary (on your own, before or after class)
10x 100-yd sprint
Rest :90 sec between sprints

Tuesday, September 12, 2017

Superset x3:
Deadlift (+10 lbs from last week)
Max reps: strict pull ups

3 rounds:
1min DB push press*
1min Jump Squats
1min Burpees
1min KB Swing*
1min Calorie Bike, Row, or Ski
+1min rest
(17 min clock)

Wednesday, September 13, 2017

WODAMRAP 20:20 Supermans
10 Single leg med-ball to toes (10/leg)*
10 Seated Russian Twists w/ med ball (30/20)*Advance athletes may sub 10 strict T2B or hanging straight leg lifts.All movemen...

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