Blog Search

TUESDAY 1.31.2017

By: 0

TUESDAY 1.31.2017

STRONG

Warm-up

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

3 rounds with empty bar

WEIGHTLIFTING

Clean Pull

5 Sets of 4 reps @ 115% (of clean)

WEIGHTLIFTING

Push Press

4 sets of 3 reps @ 90%

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:30/0:15

CONNECTIVITY

Hollow Body Holds

Tabata 8 X 0:20/0:10

Metcon

10 Wall Walks

Then-

4 rounds of:

100 Double Unders

25 KB Swings 24/16

10 Power Cleans 135/95

Then-

10 Wall Walks

MONDAY 1.30.2017

By: 0

STRONG

Warm-up

3 Lanes

Relay style. Once the the first person has gone 50′ doing the movement, sprint back and tag their next person in line.

Duck walks

Lunges

Butt Kicks

Karioka

STRENGTH

Back Squat

3 X 3 @ 87%

2 X 2 @ 90%

METCON-BURN

MOBILITY

Barbell Ankle Stretch

Hold for 0:60

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

Warm-up

3 snatch pulls from floor

3 snatch high pulls

3 muscle snatch

3 behind neck press

3 overhead squat

3 power snatch

3 squat snatch

Metcon

15-12-9 of:

Muscle-Ups

Hang Snatch (full squat) 115/75

Sub for MU’s: Banded Ring Transitions plus Dip

SUNDAY 1.29.2017

By: 0

Warm-up

100 Double Unders for Time

 

MOBILITY

20 Pass Throughs

10 BHN Press

10 OHS

10 Sotts Press

 

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

 

WEIGHTLIFTING

Snatch Warm Up Pull with Position Holds

Pull to below knee

Pull to above knee

Pull to high hang over

Pull to high hang vertical

hold for 3 count at each position

run through this 5 times, focusing on positioning bar placement and weight distribution through your foot

 

WEIGHTLIFTING

Hang Power Snatch from High Hang Vertical

EMOM for 4 minutes

2 Reps @ 70%

 

WEIGHTLIFTING

Hang Power Clean from High Hang Vertical + Front Squat + Split Jerk

EMOM for 4 minutes

2 Reps @ 70%

 

Metcon

Row 500m

40 KB Swings 32/24kg

30 Pull Ups

20 Pistols (alternating)

Row 500m

20 Pistols (alternating)

30 Pull Ups

40 KB Swings 32/24kg

Row 500m

 

There is no score to this WOD

I want you to do your row STRAPLESS. Focusing on technique.

I want your pistols to be legit, heel down, knee below hip. Scale if you need. Use a band, a plate if you have bad ankle mobility.

Do not get caught up in your numbers/score. You are supposed to be getting better, and better DOES NOT mean the fastest time on the board. It means BETTER form, better technique and then, and only then, more weight and faster times.

SATURDAY 1.28.2016

By: 0

Warm-up

Agility Ladder Drills

 

MOBILITY

50′ of inch worm with push up and pike

 

MOBILITY

Deep Couch Stretch

Each leg 2X for 0:30

 

MOBILITY

Box Shoulder Stretch

3 rounds of 0:30/0:15

 

STRENGTH

Bench Press

5 sets of 4 reps @ 85% 1RM

 

 

Metcon

Bad Karma

50 Barbell Curls (45,25)

10 KBS (24,16)

40 Barbell Curls

20 KBS

30 Barbell Curls

30 KBS

20 Barbell Curls

40 KBS

10 Barbell Curls

50 KBS

Partner WOD

 

Alternate every 5 reps until both partners complete all reps.

Only 1 partner working at a time.

FRIDAY 1.27.2016

By: 0

STRONG

Warm-up

Bring Sally Up, Bring Sally Down

Tempo back squas to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

Empty bar

STRENGTH

Back Squat

5 Sets of 4 reps @ 85%

METCON-BURN

CONNECTIVITY

Partnered Med Ball Sit Ups

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.

50 Reps total

Metcon

17 Minute AMRAP:

1 rope climb

20 Wall Balls 20/14

15 Power Cleans Push Jerks 115/75

TUESDAY 1.24.2016

By: 0

STRONG

Warm-up

Bring Sally Up, Bring Sally Down

Tempo Push Ups to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

STRENGTH

Incline Bench Press

2 sets of 3 reps @ 75%

3 sets of 1 rep  @ 85%

WEIGHTLIFTING

Snatch Grip Behind the Neck Push Press

5 sets of 4 reps @ 85%

METCON-BURN

Warm-up

100 Double Unders for Time

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:45/0:15

STRENGTH

Strict Pull Ups

4 Sets of 10 Reps

Metcon

15 Minute AMRAP

15 Power Cleans 95/65

15 Burpee Box-Overs 24/20″

15 KB Swings 32/24kg

MONDAY 1.23.2016

By: 0

STRONG

Warm-up

50′ Crab Walks with bands

MOBILITY

Reverse Scorpion

8 each side

MOBILITY

Scorpion Stretch

8 Each Side

WEIGHTLIFTING

Snatch Grip Deadlift

5 Sets of 4 reps @  110% of snatch

WEIGHTLIFTING

Power Snatch

2 Sets of 2 reps @ 75%

3 Sets of 1 rep @  80%

METCON-BURN

CONNECTIVITY

Levers

12 Reps total. Lowering for 3 count down

CONNECTIVITY

Hollow Body Holds

4 X 0:45/0:15

Metcon

Burpee Capacity Test (4 Rounds for reps)

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

Metcon

5:00 AMRAP of:

10 Burpees

10 Pull-ups

10 Power Snatch 95/65

SUNDAY 1.22.2016

By: 0

MOBILITY

Deep Couch Stretch

Each leg 2X for 0:30 each

 

Warm-up

Split Jerk Footwork Drill

Practice footwork positioning and placement.

Draw grid pattern.

50 reps.

 

Weightlifting

Split Jerk

4 sets of 2 reps @ 85%

 

STRENGTH

Back Squat

5 sets of 3 reps @ 88%

 

 

Metcon

4 rounds of:

1:00 ME HSPU

1:00 ME Power Clean & Push Jerk 135/95#

1:00 ME Wall Balls 20/14

1:00 Rest