5 / 1 / 2015

Pre WOD
General warmup. Overhead position, hamstrings and hips will be our goal today.

Deadlift
3 x 3

Today you’re going to find what is a heavy set of 3 reps of deadlift and do 3 sets at that weight. Hit several warmup sets on your way to your working weight. When you start to slow down, that’s your weight.

5 Rounds
6 Burpee Box Jumps (24/20)
12 Overhead Squats (75/55)

Today’s WOD is light weight and should be quick to complete. The burpee box jumps should be done without stopping, it’s only six reps, you got it! The overhead squats are light, so hang in there and try to go unbroken.

Post WOD
Roll hamstrings, quads and calves. Lax ball the shoulders and upper back.

4 / 30 / 2015

Pre WOD
General warmup. We will open up the lats and shoulders for the muscle ups today. We will also hit the chest and delts to help recover from yesterday and facilitate the catch and press out. To finish, the hips and hamstrings are the target.

20 min clock
Muscle Ups

Today you get to finally make your attempts! Now, what that means is you will use the progressions you’ve been working on to attemp quality, clean muscle ups. We don’t want you to regress back to what you’ve always done. It’s not about “getting it”, it’s about getting it cleanly and correctly.

“Grace”
For Time

30 Clean & Jerks (135/95)
7 min Cap

We’re going to hit a quick sprint with a barbell today. A classic of KnightsPTR. Grace is intended to be an all out attempt at 30 reps. This is a dig deep and push your limits WOD. There is only a 7 min cap. If the Rx weight is going to push you to or past the time cap, scale the weight! Work hard for a short amount of time and hurt later!

Post WOD
Roll quads and lats. Hit your forearms, upper back and shoulders with a lax ball.

4 / 29 / 2015

Pre WOD
General warmup. Opening up the shoulders and lats will be our first task today. Next, the chest and we’ll finish with the hips.

Strict Press
7-7-3-3

We’re starting off with some pressing. The rep scheme is different than normal. You’ll hit 2 sets of 7 reps. This will be a lighter weight that you can keep good form with and is more about endurance than strength. You’ll finish off with two heavier sets of 3 reps. After the 7’s this weight may not be your normal for three. Feel it out and keep them looking good.

3 Rounds
15 C2B Pullups
20 Wall Balls (20/14)
25 Pushups
Rest 2 minutes after each round

So here’s the deal; this should be gone at hard. If your C2B Pullups are in singles from the get go scale to pullups. Slow and steady isn’t the idea here. Go big on the wall balls. This is about putting the pedal down and emptying the tank. You get a 2 minute rest at the end. If you can chit chat the entire 2 minutes, you left some in the tank.

Post WOD
Roll quads, lats and triceps. Lax ball shoulders and chest.

4 / 28 / 2015

Pre WOD
General warmup. We’ll open up the hips, stretch the hamstrings and make sure your calves are ready.

3 Person Teams
For Time
Run, 1800m (split into 200m pieces)
Row, 3000m (split into 500m pieces)
Run, 1800m (split into 200m pieces)

Today is a long single modality WOD. Your heart rate will be high, but you do get some rest. Make sure when you’re the partner thats working you’re pushing the pace! You will have time to slow down your heartrate before your next piece.

Post WOD
Roll hamstrings, calves and glutes

4 / 27 / 2015

Pre WOD
General warmup. We are going to open up the hips, shoulders and front rack.

15 min to:
Work to a heavy complex of
2 Power Cleans + 1 Push Press

We are working for a heavy complex of 2 power cleans and 1 push press. The main goal here is to focus on leg drive with tired legs for the push press. The power cleans need to be unbroken for this to work.

Front Squat
3 x 3

The transition to here should be quick. Start by hitting a few sets of 3 that are moderate in weight. Once you feel the bar start to slow down on the way up, that is your weight. Let’s hit 3 sets of 3 there.

Post WOD
Roll quads & glutes. Lax ball the upper back and shoulders.

4 / 25 / 2015

Pre WOD
General warmup. Overhead position, hamstrings, hips and calves are the focus today.

3 Rounds
400m Run
20 Power Snatches (75/55)

Today is a burner. Keep a good pace on the run and come back in and get to work on the bar. The power snatches are light so keep your sets bigger than you would usually. Make sure to focus on keeping the bar close to hip. It’s light so the legs and hips should do the majority of the work for you here.

Post WOD
Roll hamstings, quads and calves. Work the upper back and delts with a lax ball.

4 / 24 / 2015

Pre WOD
General warmup. We’ll quickly get the hamstrings, quads & delts.

20 min EMOM
Min 1: 6 Burpees + 6 Lunges
Min 2: 12 Situps + 6 SDHP (95/65)

Today is light on the weight but high on heart rate. Each minute go as hard as you can to get finished with enough time to be ready for the next minute. The lunges will be alternating in place.

Post WOD
Roll quads, hamstrings & glutes. Lax ball the upper back

4 / 23 / 2015

Pre WOD
General warmup. We’re going to focus on hips, ankle/calf, front rack and chest today.

12 min clock
Clean
*work up to a heavy single

Take the 12 minutes to find a heavy single in the clean. Let’s keep it looking good. Focus on your positions on the way up and make sure you remain tight when you catch the bar.

Linchpin Test 2
3 Rounds

5 Muscle Ups
10 Cleans (135/95)
20 Box Jumps (24/20)

This is straight up snatched from Pat Sherwood of KnightsPTR Linchpin. It’s part of the “Linchpin Dirty Dozen”. It’s meant to be done as all out as possible. Over the course of the 12 it is a good representation of your strengths and weaknesses. YES, cleans mean squat clean!

Post WOD
Roll quads, lats, triceps and calves.

4 / 22 / 2015

Pre WOD
General warmup. Overhead position, chest, delts and lats are the focus today.

20 min clock
Outlaw Way Muscle up progression

We’re continuing our muscle up work with another session of progression work. Hang with us and just make sure the work you’re putting in is staying consistent and clean. We’ll turn you loose soon enough.

4 Rounds (not for time)
10 Pendlay Row
10 Strict Ring Dips

The work today is not for time. That means don’t treat it like a WOD, it’s ok to just put in the work on ocassion. What that doesn’t mean is to goof around and take forever. Make sure you’re getting a good contraction in your back for the rows. Also, make sure the ring dips are to depth and have a good lock-out up top.

Post WOD
Roll your lats. Lax ball work on chest, triceps mid-upper back

4 / 21 / 2015

***NEWS***
Just wanted to let you guys know about the new parking arrangements. Our friends over at Cinco Amigo have made some changes to their parking, so we will no longer be sharing their lot and taking up any of their spaces. So starting this week please use our lot, the public parking across from the gym, or if it is after 5 pm preferably on the side at Doc’s Auto. Thank you guys.

Also, there will be no 5:00am or 5:45am classes Wednesday, April 22nd or Monday, April 27th. Sorry for the trouble.

Pre WOD
General warmup. Squat positioning, hamstring and lats for the overhead position.

Back Squat
15 min to find a heavy set of 3
*focus on a heavy set with excellent positions

You will have 15 min to find a heavy set of 3 on the back squat. We’re not looking for an ugly set of 3 that will allow you to write down the number you think you should hit to compete with everyone else. All 3 reps need to look good!

3 Rounds
400m Run
21 Kettle Bell Swings (1.5/1)
12 Deadlifts (185/125)

Keep a steady pace on your runs, focus on keeping your striking in the forefoot. Don’t let the run be the thing that gets in your way. You should be able to go big on the KBell swings. Use your legs and hips. Fatiguing your shoulders here will only multiply the difficulty of the deadlifts. The least amount of sets possible on the deadlifts. If you wish to scale up, the swinigs are 2 pood and the deadlifts move to 225/155.

Post WOD
Roll hamstrings, glutes and calves. Lax ball the upper back and shoulders