9 / 1 / 2014

One class today.  9 a.m.

3 Person Teams, so bring your gym buddies.  We cooked up a little something special.

Sleep Tight!!!!!


8 / 30 / 2014

General Warmup and Core. PVC Calves and Achilles. Banded Shoulder.

12 Rounds
8 K Bell Swings, 1.5 / 1
100m Hill Sprint

We’re going to do a bit different run on this one. Today you will turn left out of the door and head toward Willow in the parking lot. Hopefully we’ll keep the traffic out of the equation and allow you guys to push the pace a little harder. This one will get the heart rate going for sure.

Post WOD
Spend 15 Minutes on the blue mats working on everything.

8 / 29 / 2014

General Warmup and Core. Banded Shoulder and Hamstring.

For Time
40 – 30 – 20
Deadlift, 135 – 95
20 – 15 – 10
Shoulder to Overhead, 135 / 95

This could be the spicy WOD of the week right here. Relatively low weight but a pretty decent amount of volume. Pace of the first set will make a huge difference, but that being said there isn’t a reason that anyone should be taking huge breaks.

Post WOD
PVC Hamstrings and Shoulders.

8 / 28 / 2014

General Warmup and Core. Banded Squat. Achilles stretch. PVC Front Rack work.

Every 2 min for 10 sets
Front Squat x 3@86%

Amrap 7 minutes
10 Box Jumps, 24 / 20
8 Shoulder Touches

Week 9 Day 2 of the squat cycle. Today it’s 30 reps and heavish … who am I kidding, it’s heavy. We’re getting 2 minutes per set so that should help keep the quality up. Just remember the points of performance, knees out, squeeze the cheeks and keep the elbows up. We’ll hit a quick little WOD at the end that has a new movement in it. Video below showing the movement and some scaling options.  Enjoy.

Post WOD
PVC Quads, Hams, and Shoulders.

8 / 27 / 2014

General Warmup and Core. Banded Lunge, Hamstring and Shoulder.

EMOM 10 minutes
Power Clean x 3@70%

Bent Over Row
5 x 5

Today we are just going to pick up heavy stuff. We’ll be doing some pretty decent volume on the power cleans so keep it clean and stay at a manageable weight. We’ll finish off the session with some mid-back strength work.

Post WOD
PVC Quads and Hams. LAX ball Shoulders.

8 / 26 / 2014

General Warmup and Core. Banded Lat and Squat. Plank work.

EMOM 30 minutes
Min 1:  6 – 8 Pullups
Min 2:  12 – 15 Situps
Min 3:  1 GTO (increase weight each time)

Comp:  EMOM 30 minutes
Min 1:  3 – 4 Muscle Ups
Min 2:  7 – 8 GHD situps
Min 3:  1 GTO (increase weight each time)

Girls and boys we are going long again today. Once again, trying a little something different in the structuring of the workout. You will have several options on this workout, but whatever reps and movements you choose try to stick with the same throughout. ***Warning *** If you are not used to high volume GHD’s this is not the workout to give them a try. Seriously!!

Post WOD
PVC Lats and Shoulders.

8 / 25 / 2014

General Warm-up and Core. Banded Squat and Achilles.

Every 2 min for 10 sets
Back Squat x 2@93%

6 Rounds
10 Pistols
5 Burpees

Week 9 Day 1 of the squat program. Today is a heavier back squat day, but we are lowing the reps by 30%. You’ll get 2 minutes per set so no need to rush. Remember the fundamentals and keep them looking good. The WOD today is a quick little burner that will finish off the legs and get some skill work in at the same time. Focus on keeping your weight back on your heel and staying flat footed.

Post WOD
PVC Quads and Hams

8 / 23 / 2014

General Warmup and Core. Banded and PVC Front Rack MOB. Banded Lunge.

For Time
21 Clean & Jerks, 155 / 105
Rest 3 min
15 Clean & Jerks, 155 / 105
Rest 3 min
9 Clean & Jerks, 155 / 105

WARNING: Programmed Rest Ahead!!! We all know what that means… This WOD is pretty simple, more or less it is 3 mini sprints. While you are working you should be pushing yourself as much as possible, then try to recover as best you can for the next round.

Post WOD
PVC Everywhere that hurts.

8 / 22 / 2014

General Warmup and Core. Burgener Warmup. Banded Shoulder. Ankle MOB.

EMOM 8 minutes
1 Snatch @60%

EMOM 8 minutes
1 Power Snatch + 1 Hang Power Snatch

Today is a skill session all the way. We’ll start off with some full Snatch work, it should be light focusing on execution. The second part of the WOD will be some lighter work on two positions. Let’s do our best to keep these reps unbroken if at all possible, and keep the weight low enough to make the execution nice and clean throughout.

Post WOD
PVC Thoracic and Shoulders.

8 / 21 / 2014

General Warmup and Core. Banded Squat and Achilles. Front Rack MOB.

Every 2 min for 6 sets
Front Squat x 2@98%

EMOM 15 min
6 HR Pushups
10 Air Squats
6 K Bell Swings, 1.5 / 1

Comp:  2 / 1.5

So we’re going super heavy today, but only for 12 reps. We’ll do two minute sets. The WOD is a nice little EMOM with lots of work to do every 60 seconds. It should be fairly tough to complete all 15 rounds without missing any.

Post WOD
PVC Hams and Quads. LAX Upper Back.