7 / 9 / 2014

Pre WOD
Warmup and core. Banded work on the hips and shoulders to get nice and loose.

3 Person Teams
5 Rounds
Min 1:  Deadlifts, 185 / 130
Min 2:  T2B
Min 3:  Rest

Competitors:
3 Person Teams
5 Rounds
Min 1:  Deadlifts, 255 / 180
Min 2:  T2B
Min 3:  Rest

Then…

3 Rounds (not for time)
15 Hip Extensions / Banded Good Morning
15 Supermans

The way the WOD is going to work is with teams of three, athlete 1 will start with one minute of Deadlifts while the other two wait. After the minute athlete 1 moves right on to Toes to Bar while athlete 2 starts Deadlifts. Once the third minute starts athlete 1 will rest, athlete 2 moves to Toes to Bar and athlete 3 begins the Deadlifts. From this point on continue rotating each minute until all athletes have completed 5 rounds of Deadlifts and Toes to Bar.

Immediately after the WOD spend the remainder of the time doing three rounds of 15 Hip Extensions or Banded Good Mornings and 15 Supermans

Post WOD
Roll your glutes, hamstrings and lats.

7 / 8 / 2014

Pre WOD
Warmup and core. Banded shoulders to help with our inverted overhead position, a well as the pull-ups. More banded squats to loosen up what we did Monday and to get ready for Pistols (insert gun sound here).

EMOM 5 minutes
5 Strict Pullups or
5 L-Pullups

Then…

Amrap 12 minutes
5 HSPU’s
10 Pullups
14 Pistols

Competitors:
Amrap 12 minutes
5 Strict HSPU’s
10 C2B Pullups
14 Pistols

Another week of Strict Pull-up progression. We are dropping back to a 5 min EMOM, but adding a rep to what we’ve been doing thus far. Really rely on your lats to engage the pulling movement. We don’t want to just use our arms for all of these.

The WOD today is a 12 minute body-weight mash-up. On the Handstand Push-ups think about trying to “spread the floor apart” with your hands during the press. The torque you create will reqruit more muscles to help with the movement. Try to get the Pull-ups done in one to two sets for as long as possible. The Pistols will be tough. Use a medball to help with finding the required depth, or these can be modified in several ways. However, using the band tied to the pull-up bars might not be an option since Pull-ups are in the WOD and space may be tight.

Post WOD
Roll the quads and lats, as well as lacrosse ball on the shoulders.

7 / 7 / 2014

Pre WOD
General warmup. Banded shoulders to help with catching the cleans. Since it’s Back Squat day we will get the posterior chain warmed up. Finish up with some calf, ankle and achilles mobility to help us with the squats, running and box jumps.

EMOM 10 minutes
Back Squat x 3@78%

Then…

15 – 12 – 9 – 6
200m Run (before each round)
Box Jumps, 24 / 20
Hang Power Clean, 115 / 85

Competitors:
15 – 12 – 9 – 6 – 3
200m Run (before each round)
Box Jumps, 30 / 24
Hang Power Clean, 155 / 110

Week 2, day 1 of the squat program. Hopefully the weekend was restful and your legs are ready to get after it again. We add a few percentage points this week, but these should actually feel slightly easier than last week.

We know, more running and Box Jumps…it will be ok. The decending rep scheme allows us to really push the pace from start to finish. The runs before each round are short and can actually help keep the legs loose for the rest of the workout. Get right back in and to the Box Jumps. On the Hang Power Cleans hook grip is very recommended to keep your grip from giving out halfway through the workout. Competitors will have an extra round tacked onto the end of the workout. Also, they will be jumping to the 30/24 Boxes and a little heavier weight on the bar.

Post WOD
PVC quads, hamstrings and calves.

7 / 5 / 2014

We will be closed today.
We will see you on Monday.
Enjoy the rest of the weekend!

7 / 4 / 2014

*** ATTENTION *** – Today there will be one class only at 9 AM. We will be closed the remainder of the day and all day on Saturday July 5th.  It’s a great weekend to do some recovery and spend time with your family.

4th

 

 

 

 

 

 

 

 

 

 

 

 

Pre WOD
Warmup and core. Work on the hips, calves and ankles to help get through all these movements and the runs. Also work with the bands on the shoulders for the Cleans and Wall Balls.

3 Person Teams
For Time
Run, 1 mile
90 Deadlifts, 185 / 135
120 Hang Power Cleans, 135 / 95
150 Wall Balls, 20 / 14
Run, 1 mile

Happy Independence Day!
Only one class today, at 9:00 AM. Come get a good workout in prior to going out and blowing things up. This three person team workout starts with a one mile run together. Teams cannot start on the bar until all members have come in from the run. After the run, one athlete will be working while the other two rest. The catch is that the athletes will rotate only after completing 10 reps of the given movement at a time. For example, if athlete #1 drops the bar after doing 7 Hang Power Cleans, they must do the next three reps before athlete #2 can take over. This ensures that the work will be distributed evenly. Once teams finish the 150 Wall Ball shots the workout will conclude with another team one mile run. Time is called once the third athlete finishes the run.

*** Note ***
Competitive women, consider aiming to the 10′ target on the Wall Balls from here on out. That is anywhere above the green line. It is becoming the competitive standard.

Post WOD
Since this is the last workout of the week, just spend as much time as needed rolling, stretching, mobilizing all that ails you.

7 / 3 / 2014

*** ATTENTION *** – This Friday, July 4th there will be one class only at 9 AM. We will be closed the remainder of the day and all day on Saturday July 5th. It’s a great weekend to do some recovery and spend time with your family.

 

Pre WOD
Warmup and core. Getting into the bands to work on loosening up the hips, forcing the knees out (exactly what we want from each Front Squat, and later on from each Hang Squat Clean). Mobilizing the ankes and achilles will help with the catch position of the cleans, as well as the catch position for those who choose to do Split Jerks.

EMOM 10 minutes
Front Squat x 3@80%

Then…

Every 2 minutes for 5 cycles
Power Clean + Hang Squat Clean + Jerk

Loong, heeavy Front Squat EMOM for Week 1 Day 2 of the squat program. Form is of the uptmost importance here. Any breakdown early on will be magnified once we get into the grueling last few minutes. Keep your core tight, drive those elbows up up up and keep those knees pressing out wide to keep tension in your legs from top to bottom and back up again. The squats have only just begun.

This is only 5 rounds of the Clean Complex, 15 total reps with ample rest time between sets. This is an opportunity to move some heavy weight, but ONLY to the point where solid form will allow. We are not looking for a Clean & Jerk PR necessarily. This would be a good time to work on obviously squat clean form, but also possibly the Split Jerk. We don’t use it when cycling through multiple reps of shoulder to overhead movments, but for weightlifting it is the standard. If you’re interested in working on it during this let one of the coaches know so they can offer their help on it.

Post WOD
Roll and stretch the quads and hamstrings considerably after this. We are nearing the end of the week and the legs have taken a beating that we are only beginning to feel accustomed to. Take the time to take care of them. Any soreness or fatigue felt in the shoulders from the front rack position and/or from the jerks can be worked with the lacrosse ball.

7 / 2 / 2014

*** ATTENTION *** – This Friday, July 4th there will be one class only at 9 AM. We will be closed the remainder of the day and all day on Saturday July 5th.  It’s a great weekend to do some recovery and spend time with your family. 

 

Pre WOD

Warmup and core. We will spend some time loosening up the shoulders for Pull-ups and Double unders. Warming up the glutes and hamstrings will prepare you for the deadlifts.

EMOM 6 minutes
Strict Pull-ups x 4
L Pull-ups x 4

Then…

Amrap 12 minutes
20 Double Unders
10 Pull-ups
10 Deadlifts, 155 / 110

Competitors:  C2B’s & 205 / 145

We are continuing to progress through the Strict Pull-up strength. There is an additional minute from last week. Stay tight, keep the shoulders engaged throughout.

We are going to be working for 12 minutes in this WOD. Don’t blast out of the gate, only to find yourself fighting to just get through a round later in the workout. Find a pace where you can constantly crank out multiple reps at a time (unbroken if you have that in the bag) from start to finish. For those fortunate enough, use the Double unders as a pseudo-rest. Be efficient with the pull-ups, and remember to breath. Stay tight and under control on the Deadlifts. Don’t let the bar pull you back to the ground, that will be murder on your lower back. The weight is meant to be slightly above average heavy, but not to the point where we are forced to do single reps at a time.

Post WOD
Roll the glutes, hamstrings and calves. Lacrosse ball for the lats and thoracic spine again, due to the pull-ups.