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12/15/2018 12 Days of Christmas WOD

Looking forward to celebrating this holiday season with you all!

Workout at 10am, potluck and festivities to follow.

1 STO (BW)
2 Power cleans (BW)
3 Deadlifts (BW)
4 HSPU
5 Burpees
6 Pull-ups
7 Wall balls
8 Toes to bar
9 Box jumps
10 KBS
11 Cal row
12 Front squats @ BW

Scaled Version

1 KB STO (each arm)

2 KB power clean (each arm)

3 Deadlift

4 Push-ups

5 Burpees

6 Pull-ups

7 Wall balls

8 Toes to bar

9 Box jumps

10 KBS

11 Cal Row

12 Goblet Squats (heavy but doable for 12)

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12/13/2018 Strongman

A1) Deadlift
Sets: 5
Reps: 10
Load: 65%
Tempo: 2.0.1
Rest: 60-90

A2) Single arm DB press
Sets: 4
Reps: 8
Load: Moderately heavy
Tempo: 2.0.1
Rest: 60-90

B1) 4 RFT
20 Sledgehammer slams (10 each arm)
10 Atlas stone floor to shoulder 
50' Yoke carry (heavy but doable)

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12/12/2018 WOD

A1) 12 minutes to find 1RM chin-up

If chin-ups are still developing, do the following
10 min EMOM
Sets: 10
Reps: 2-3
Tempo: 4.0.1
Load: BW (banded if necessary)
Rest: until next minute

B1) 20min AMRAP

100m shuttle (in 10m increments ~ 33ft)
100m Bear crawl
100m burpee broad jumps
100m Farmer's carry (3/4 BW with 2 DBs)***

***Example - if you weigh 200lbs, you would need 150lbs, or 2, 75lb DBs

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12/11/2018 WOD

A1) 20 min to find 1RM back squat

Hypothetical loading pattern
10 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 80%
1 rep at 90%
1 rep at 95%*** optional
1 reps at 100%+

B1) 8 Squat snatch 135/95
then, 
4 rounds of 
30 Double unders
10 Front rack walking lunges 135/95
then, 
8 squat snatch 135/95

C1) Banded hip thrusts (BW)
Sets: 3
Reps: 25
Tempo: 2.0.2
Load: BW (w/mini-band)
Rest: 45

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12/10/2018 WOD

A1) ~20 mins to find 1RM bench press

Hypothetical loading pattern
10 reps at 50% - 1 min recovery  
5 reps at 60% - 1 min recovery 
3 reps at 70% - 1-2 min recovery
2 reps at 80% - 2-3 min recovery
1 rep at 90% - at least 3 min recovery
1 rep at 95% ***optional - at least 3 min recovery 
1 rep at 100%+

Take your time, use more time if needed

B1) 15 min AMRAP
250m Row
5 ring muscle-ups (Sub, 1 rep = 2 ring rows + 2 ring dips)
10 push press 115/8515 min AMRAP

C1) Dumbbell on knee external rotation
Sets: 3
Reps: 8
Tempo: 2.0.2
Load: Light
Tempo: 60

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12/8/2018 WOD

“Clayton”

5 Rounds for Time (30 min time cap)
26 Dumbbell Snatches (50/35 lb) ***
11 calorie Row/bike/100 du
5 Barbell Complexes* (95/65 lb)

Every 5 minutes perform 20 Double-Unders
***Weight/rep substitutions 
45# - 29 reps 55# - 24 reps 60# - 22 reps
30# - 30 reps

*One Barbell Complex is comprised of:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 behind the neck STO

Each barbell complex must be performed unbroken (do all five repetitions without letting go of the barbell). Athlete may put the bar down between complexes. At the 5:00 mark and every 5 minutes after, stop to perform 20 double-unders before resuming the workout.

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12/7/2018 WOD

15 minutes to find 1RM Snatch

Last max snatch day of this cycle!

Back squat 
Sets: 3
Reps: 2
Load: 90%+
Tempo: 2.0.1
Rest: 2-3 min

1 mile bike
then
3RFT
12 OHS 115/85
18 Ring rows (Rx = parallel to floor)

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12/6/2018 Strongman

A1) Clean and press
Sets: 8
Reps: 2
Load: heavy but doable
Tempo: X
Rest: 60

A2) Bentover row
Sets: 8
Reps: 5
Load: moderate
Tempo: 2.0.1
Rest: 60-90

B1) 8 RFT
100ft sled push (high bar)
50ft Yoke carry

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12/5/2018 WOD

A1) Rope climb progression
Sets: 4
Reps: 2-5***
Load: BW
Rest: 60-90

***more volume for more technique (j-curl), less volume for more strength (legless, regular)
Legless
Regular
J-curl technique + the crunch + j-curl 
J-curl technique + the crunch
J-curl technique

B1) Bench press
Sets: 3
Reps: 1
Load: 95%+
Tempo: 2.0.1
Rest: 60-90

B2) Chin-ups
Sets: 3
Reps: 1
Load: BW+
Tempo: 2.0.1
Rest: 60-90

C1) 4 RFT
3 rope climbs
12 Alternating KB clean and jerk 55/35
15 strict dips (Rx=matador, Rx+ = strict ring dips)

D1) Trap 3 raise
Sets: 3
Reps: 8
Load: light/moderate
Tempo: 2.0.1
Rest: 45-60

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12/4/2018 WOD

A1) 8 Mins
Double unders
5-10-15-20-25-30-35...

Don't move on until you do all 5 reps consecutively, rest....then all 10 reps, rest, etc. 

Enhanced options
10-20-30-40-50...

Scaled interval options
3-6-9-12-15-18

B1) 20 min AMRAP
500m Row
5-10-15-20-25...Burpees
5-10-15-20-25...Box jump overs

C1) TRX seesaw 
Sets: 3
Reps: 10
Load: BW
Tempo: controlled
Rest: 60

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12/3/2018 WOD

A1) 15 Mins 1RM Clean

Take 15 minutes to build up to your heaviest clean.

***Last week of max cleans, so push your boundaries!

B1) Front squat 
Sets: 3
Reps: 1
Load: 95%+
Tempo: 2.0.1
Rest: 2-3 minutes

Still sets across, stay just below max effort

C1) Fran

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

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11/30/2018 WOD

8 mins
HS walk 
HS hold
HS hold against wall
Head stand

Back squat

Sets: 3

Reps: 2

Load: 90%+

Tempo: 2.0.1

Rest 2-3 mins

6RFT
5 Front squat 135/95
5 Push press 135/95
then
50 calorie bike

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11/29/2018 Strongman

8 min EMOM
Deadlift
Sets: 8
Reps: 3
Load: 70-85%
Tempo: 2.0.1
Rest: until next minute

Find a consistent weight

5 RFT
50' Rope sled pull (M=180lbs, F= 90lbs
(tie battle rope to sled, pull from seated position)
6 Atlas stone floor to shoulder 3 each shoulder
60m Farmer carry (with actual farmer's handles) - as heavy as you can with technique

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11/28/2018 WOD

A1) Bench press

Sets: 3

Reps: 2

Load: 90%+

Tempo: 2.0.1

Rest: 60-90

A2) Chin-ups

Sets: 3

Reps: 1-2***

Load: BW+

Tempo: 2.0.1

Rest: 60-90

***If you don't have pull-ups, do 3 reps at tempo 5.0.1, use band if necessary

15 min AMRAP
20, 40, 60, 80, 100... 20m shuttle run (20m = 10m down + 10m back, 10m=~33ft)
2, 4, 6, 8, 10...DB push-up rows 30/20 (1 push-up, 1 row on each arm = 1 rep)
1, 2, 3, 4... Bar muscle-ups (sub 2 pullups/rows + 2 dips)



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11/26/2018 WOD

15 min Snatch
Work up to a heavy 1-rep
Take about three attempts at your best effort by the end of the 15 mins

Row 500m
then 
21-15-9
KBS 70/55
Box jump 24/20

Single-arm farmer's carry
Sets: 3
Reps: 30s
Load: heavy
Tempo: controlled
Rest: 45-60

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11/24/2018 WOD

“Omar”

For time:

• 95/65 pound barbell Thrusters, 10

• 15 Bar-facing burpees

• 95/64 pound barbell Thrusters, 20

• 25 Bar-facing burpees

• 95/65 pound barbell Thrusters, 30

• 35 Bar-facing burpees

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11/23/2018 WOD

15 Minutes to build to a heavy 1RM

Cleans
Sets: 3 attempts at heaviest 1RM, use at least 5 sets to warm-up

6 Min AMRAP
2 Power clean 205/145
6 K2E
50' KB Loaded front rack carry 2 55/35

1500m row 

Can be done for recovery or for time - depends on your week

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11/20/2018 WOD

12 Minutes to build to a heavy single 

Snatch
Sets: 3 attempts at 1RM, about 3 good warmup sets prior to that

E2MOM
Bench press
Sets: 5
Reps: 2
Load: 90%
Tempo: 2.0.1
Rest: 60-120

8 min AMRAP

4-8-12-16-20...
Alternating DB snatch 50/35
Burpees

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11/19/2018 WOD

Back squat
Sets: 5
Reps: 2
Load: 90% 
Tempo: 2.0.X
Rest: 60-90s

Pull-ups
Sets: 5
Reps: 3
Load: build to a heavy triple
Tempo: 2.0.1
Rest: 60-90

Warmup sets: 5 at 60%, 3 at 70%, 1-2 at 80% - you can obviously add more if necessary

12 min AMRAP
4 Ring muscle-ups (sub 2 ring pull-ups + 2 ring dips)
16 Walking lunge 95/65
8 cal bike

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11/17/2018 WOD

“Pheezy”

Three rounds of: 
•165 pound Front squat, 5 reps
•18 Pull-ups
•225/155 pound Deadlift, 5 reps
•18 Toes-to-bar
•165 pound Push jerk, 5 reps
•18 Hand-release push-ups”

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