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12/22/2018 WOD

“The Seven”

Seven rounds of:
• 7 Handstand push-ups
• 135/95 pound Thruster, 7 reps
• 7 Knees to elbows
• 245/165 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups

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12/21/2018 WOD

A1) Segment snatch***
Sets: 5
Reps: 1+1+1
Load: 55-65%
Tempo: X
Rest: 

A2) OHS
Sets: 5
Reps: 5
Load: 55-65%
Tempo: 2.0.1
Rest: 

***Segment snatch 
1) Start from floor
2) Pull to knee, back to floor
3) Pull to hip, back to floor
4) Power snatch

12 min AMRAP 
4 Power snatch 115/85
8 Step-ups (each leg)*** 2 DB/KB 35/25
12 Push-ups 

***Technique = right foot up, left foot up, left foot down, right foot down*** Do all reps on one leg then switch

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12/20/2018 Strongman WOD

A1) Log clean and press
Sets: 5
Reps: 3
Tempo: Controlled
Load: moderately heavy 
Rest: 60

A2) Bentover rows
Sets: 5
Reps: 6
Tempo: 2.0.2
Load: moderately heavy
Rest: 60

8 RFT 100 ft sled push (M= 2, 45lb plates on each side, F= 1, 45lb plate on each side)

2 keg floor to shoulder

'50 keg carry

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12/19/2018 WOD

A1) Deadlift 
Sets: 4
Reps: 10
Load: 60-65%
Tempo: 2.0.1
Rest: 45

A2) Overhead press 
Sets: 4
Reps: 10
Load: 60-65-%
Tempo: 2.0.1
Rest: 45

B1) For time
10-8-6-4-2
Squat cleans 135/95
TGU 35/25

C1) Reverse lunges
Sets: 3
Reps: 12
Load: moderate
Tempo: 2.0.1
Rest: 45

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12/18/2018 WOD

10 min EMOM

A1) Pull-ups
Sets: 5
Reps: 10 (or 5 reps at 4.0.1)
Load: BW
Tempo: 2.0.2 or 4.0.1
Rest: until next minute

A2) Double unders
Sets: 5
Reps: as many as possible in 25s
Rest: until next minute

B1) For time
1000m row
20 Muscle-ups (sub 2 ring rows + 2 ring dips)
1000m row

C1) Dumbbell on knee external rotation
Sets: 3
Reps: 12
Load: 5-8% of 1 rep max bench 
Tempo: 4.0.1
Rest: 45

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12/17/2018 WOD

A1) Clean Complex
Clean DL + HPCL + PCL + CL + FSQ
Sets: 5
Reps: 1+1+1+1+1
Load: 55-65% (should be relatively light)
Tempo: X
Rest: 60-90

B1) Back squat 
Sets: 5
Reps: 10
Load: 60-65%
Tempo: 2.0.1
Rest: 60

C1) 4RFT
10 Box jumps, 30/24
15 Push presses 95/65
20 Alternating DB snatch 50/35

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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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