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10/19/2018 WOD

8 Min EMOM, alternating between
A1) Barrier jumps
Sets: 4
Reps: 6-8 (keep it under 30 seconds)
Load: BW
Tempo: X
Rest: until next minute

A2) Single Leg Box Jump
Sets: 4
Reps: 6 (3 on each leg)
Load: BW
Tempo: X
Rest: until next minute

B1) Metcon

4 RFT
500m row
200ft DB farmers carry 100/70 (each hand) 
15 Ab mat situps

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Strongman 10/19/2018

10 min EMOM
A1) Deficit deadlifts
Sets: 10
Reps: 3
Load: 65-80%
Tempo: 2.1.X
Rest: until next minute 

Then
B1) Barbell overhead press
Sets: 5
Reps: 5
Load: 75%
Tempo: 2.0.1
Rest: 60-120

C1) Metcon

10 RFT

2 Atlas stone to shoulder

5 Wall balls

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10/17/2018 WOD

A1) E2MOM
2 Cleans
Sets:5
Reps: 2
Load: 75-85%
Tempo: X
Rest: Until 2 mins is up

B1) E2MOM
Pause front squat
Sets: 5
Reps: 3
Load: 70-80%

C1) 5 rope climbs
then
21-15-9
KBS
Goblet squats 
then 
5 rope climbs
Tempo: 1.3.X
Rest: Until 2 minutes is up

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10/16/2018 WOD

Every 2:30
A1) 2 Split Jerk (from rack) 
Sets: 5
Reps: 2
Load: 75-85%
Tempo: 1.0.X
Rest: 30

A2) Pull-ups
Sets: 5
Reps: 5
Load: BW+
Tempo: 1.0.1
Rest: until 2:30

B1) Metcon

For time
150 Double unders
30 STO (95/65)
30 K2E

C1) Muscle-up progression
Technique - work on transfer from low rings
High rings: 3 sets of 3-5 reps, rest 60 seconds between sets 
Strength: Strict - 3 sets of 3 reps, rest 60 seconds between sets

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10/15/2018 WOD

A1) 1 HSN + 1 SN
Sets: 5
Reps: 1+1
Load: 75-85%
Tempo: X
Rest: 60

A2) Back Squat 
Sets: 5
Reps: 5
Load: 77-80%
Tempo: 1.0.X
Rest: 60-90

B1) "Isabel”

30 reps for time of:
• Snatch 135/95#

Any style snatch

C1) Trap 3 raise 
Sets: 3
Reps: 10
Load: light
Tempo: 2.0.1
Rest: 45

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10/10/2018 WOD

6 Minutes

Hanstand progression
HS walk
HS hold
HS supported hold
Headstand

E2MOM
Front Squat
Sets: 5
Reps: 5
Load: 75-80%
Tempo: 2.0.1
Rest: Until 2 minutes is up

3 Tabata sets 
Perform all 8 sets with one modality, rest 2 minutes between Tabatas

Bike (Total calories)
Double unders (Total reps)
Sled push (High bar; one length of turf=1 rep)

Bentover lateral raise 
Sets: 3
Reps: 10
Load: light
Tempo: 2.0.1
Rest: 45s

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10/9/2018 Strongman WOD

A1) Tire Flips
Sets: 5
Reps: 3
Load: Heavy, but consistent
Tempo: X
Rest: 60-90

A2) Prone DB row (Lying on bench at 45 degrees, bilateral row)
Sets: 5 
Reps: 8
Load: Moderately heavy
Tempo: 2.0.1
Rest: 60-90

B1) Metcon

5RFT
25' Yoke Carry (Heavy, but shouldn't have to stop)
12 (6 each side) Sledgehammer slams
3 Keg to overhead

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10/8/2018 WOD

12 Minutes 
1 PCL + 1 CL + 1 Split Jerk 
Build to a heavy triple

10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift 1.5x bodyweight
• Benchpress 1x bodyweight
• Clean 3/4x bodyweight

20 Minute Cap

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10/7/2018 WOD

Back Squat
Sets: 5
Reps: 5
Load: 75%
Tempo: 2.0.1
Rest: 60s

Chin-ups
Sets: 5
Reps: 5
Load: BW+
Tempo: 2.0.1
Rest: 60

B1) Metcon

1 mile bike, 
then
4 rounds of
4 ring muscle-ups 
8 box jumps 24/20
then, 
1 mile bike

Accessory

Side plank with hip abduction

Sets: 3

Reps: 10

Load: BW

Tempo: 3.0.1

Rest: 30s

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10/6/2018 WOD

12 Minutes
HPSN triples
Build to a heavy triple

After snatch warmup, should get in 3-5 good attempts building to a heavy triple

30-20-10
Alternating DB Snatch 50/30
Bar tap burpees (after each burpee, have to jump to a target at least 6 inches over an extended fingertip reach when standing)

Dumbbell on knee external rotation 
Sets: 3
Reps: 10
Tempo: 3.1.1
Load: light
Rest: 45s

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10/5/2018 WOD

A1) Strict Press
Sets: 5
Reps: 5
Tempo: 2.0.1
Load: 70-75%
Rest: 30-45s

A2) DB split squats
Sets: 5
Reps: 8
Tempo: 2.0.1
Load: Heavy
Rest: 45-60s

B1) Metcon

6 RFT
2 Rope climb
5 HSPU
10 KBS 70/55

C1) Bentover lateral raise

Sets: 3

Reps: 10

Load: light

Tempo: 2.0.2

Rest: 45

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10/4/2018 Strongman

8 min EMOM
A1) Deficit deadlifts (on 2-4" plates)
Sets: 8
Reps: 3
Load: 65-80% 
Tempo: 2.1.X
Rest: until next minute 

Focus on speed of each rep, pause after each rep, shouldn't be grinding through reps

6RFT 
1 Atlas stone over yoke (set bar at chest height)
100 ft sled push (down and back on turf, 2x)
100 ft Farmer carry

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10/3/2018 WOD

Every 2:30
A1) HPSN Triples
Sets: 5
Reps: 3
Load: 65%-75% (The high hang will be limiting movement, be fast - don't worry about the load too much)
Tempo: First rep pause for 3 seconds at knee, the rest X
Rest: 30s

A2) Front Squat 
Sets: 5
Reps: 5
Load: 70-80% (do what makes sense for you)
Tempo: 2.0.1
Rest: until 2:30 is up

B1) 4RFT
200m run
3 Snatch (any snatch) 115/85
6 OHS 115/85

C1) Single arm front rack carry

Sets: 3

Reps: 30s

Load: Heavy

Tempo: slow

Rest: 30s

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10/2/2018 WOD

10 Min EMOM, alternating minutes between
A1) Max strict pull-ups
A2 )Max double unders (go for 20 seconds at least, regardless of whether you miss)

1000m row
then
30 box jumps 30"/24"
20 burpees
10 muscle-ups (Sub 10 pull-ups + 10 dips)
then
1000m row

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10/1/2018 WOD

Every 2:30
A1) 1 HPCL + 1HCL + 1 CL
Sets: 5
Reps: 1+1+1
Load: 70-75% (80% at most)
Tempo: controlled but explosive 
Rest: 30s

A2) 2 Push Jerk + 1 Split Jerk (from rack)
Sets: 5
Reps: 2+1
Load: 65-75% (80% at most)
Tempo: 1.3.X on first rep only 
Rest: until 2:30 is up

8 Minute AMRAP
1, 2, 3, 4, 5...Clean and Jerk 155/115
2, 4, 6, 8, 10... Walking lunges 155/115 (or reverse lunges/step forward lunges)

Terminal knee extension
Sets: 3
Reps: 15-20
Load: Heavy but doable 
Tempo: 2.0.2
Rest: 30-45

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9/28/2018 WOD

Every 2:30 
A1) 2 Hang Power Clean + 1 High hang clean 
Sets: 5
Reps: 2+1
Load: 65-75%
Tempo: 3s pause on first rep
Rest: 30s
***if you lose the hook grip (or any grip), drop after each rep 

A2) Front Squat 
Sets: 5
Reps: 8
Load: 65%
Tempo: 2.0.1
Rest: Until 2:30 is up

10 Min AMRAP
7 Deadlifts 135/95
7 Power cleans 135/95
7 Thrusters 135/95

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9/24/2018 WOD

10min EMOM

Pause Push Jerk

Sets: 5

Reps: 3

Load: 70-80% (Find what feels good)

Tempo: 1.3.X for first rep, 1.0.X for 2 and 3

Rest: until minute

Pull-ups

Sets: 5

Reps: 5

Tempo: 2.0.1 (5.0.1 if you're doing eccentrics only)

Load: BW+

Rest: Until minute is up

400m run, then

4 rounds of
5 Push Press 135/95
10 TTB
15 ring dips (sub - bar dips or close-grip push-ups)

Then 400m run

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9/21/2018 WOD

A1) Strict Press
Sets: 4
Reps: 8
Tempo: 2.0.1
Load: 65%
Rest: 30-45s

A2) DB split squats
Sets: 4
Reps: 8
Tempo: 2.0.1
Load: Moderate-heavy
Rest: 45-60s

B1) 5 Minutes
Handstand push-up progression
Work on effective kip
3-5 reps at a time

Can work handstand walks if HSPU's are sound.

C1) 4 RFT
6 HSPU
12 TTB
18 Front Rack Walking Lunge 95/65

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9/19/2018 WOD

Every 2:30
A1) 2 HPSN + 1 High HPSN
Sets: 5
Reps: 2+1
Load: 65% (The high hang will be limiting movement, be fast - don't worry about the load too much)
Tempo: First rep pause for 3 seconds at knee, the rest X
Rest: 30s

A2) Front Squat 
Sets: 4
Reps: 8
Load: 65% (do what makes sense for you)
Tempo: 2.0.1
Rest: until 2:30 is up


5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#

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SWOLtember Showdown Results

Congrats to everyone who competed! Good work!!!

Overall:

Female

  1. Olivia

  2. Mel

  3. Lily

Male

  1. Andy

  2. Karl

  3. Kevin

  4. Elliot

  5. Paul

  6. Henry

Individual Events

Clean Ladder
Female

1. Olivia - 165

2. Lily - 165

3. Mel - 155

Male

  1. Elliot - 285

  2. Andy - 265

2.   Kevin - 265

2.   Paul - 265

3.   Karl - 245

4.   Henry - 225

21-15-9 Snatch/push-up

Female

  1. Olivia

  2. Mel

  3. Lily

Male

  1. Andy

  2. Karl

  3. Elliot

  4. Paul

  5. Kevin

  6. Henry

Fight Gone Bad

Female

  1. Olivia - 282

  2. Mel - 259

  3. Lily - 246

Male

  1. Karl - 338

  2. Andy - 333

  3. Kevin - 321

  4. Paul - 317

  5. Henry - 276

  6. Elliot 262

500m Ski erg

Female

  1. Mel - 2:06.07

  2. Olivia - 2:07

  3. Lily - 2:12


Male

  1. Karl - 1:35 

  2. Andy - 1:37.06

  3. Kevin - 1:42.04

  4. Henry - 1:51

  5. Elliot - 1:54.03

  6. Paul - 1:58.02

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