5 / 30 / 2015

***ATTENTION***
Today’s KnightsCamp class will be held at the gym. The KnightsCamp class will be the only class at 10am, there is no regular WOD at that time.

Pre WOD
General warmup. Really quickly we’re going to get our hips and hamstrings and finish with some calf/achilles work.
Then…
1a) 2×24 Russian Twists
1b) 2x:45 Holllow Body hold

18 min clock
6 Rounds
1:00 10 Burpees to 6″ target
:30 rest
1:00 10 Box Jump Overs (24/20)
:30 rest

Today’s goal is to move fast and get the work done and take advantage of the short rests provided. You need to focus on your burpees and make sure you make contact with your target. The box jump overs will require you to go hard all the way through. If you stand around too long you will no get the reps in the minute.

Post WOD
Roll quads and calves. Get anything else that may still be bothering your from “Murph” on Monday.

5 / 29 / 2015

Pre WOD
General warmup & core. We’ll open up the lats and shoulders with some banded and unbanded MOBs. Also, we’ll hit the squat position to open up the hips and finish with some ankle/calf work.

15 min clock
Squat Clean
– work to a heavy single / 1RM

15 min clock
Split Jerk from rack
– work to a heavy single / 1RM

Post WOD
Roll quads, hamstrings & lats. Finsh with the lax ball on your t-spine and upper back.

5 / 28 / 2015

Pre WOD
General warmup & core. We’re gonna hit the shoulders, lats and wrists. We’ll finish with some movement prep.

12 min clock
Power Snatch Complex (High Hang, Hang, Floor)
5×1
(work to a max complex)

The strength/skill portion before the WOD will be a complex of Power Snatches, similar to what we did a couple weeks ago with the variations of Power Cleans. Each set of three reps must be done unbroken for it to count. During the warmup your coach should explain and demonstrate what we mean by “high hang,” as we may not have explained it clearly enough last time.

8 min AMRAP
4 HSPU
6 C2B (scale to Ring Rows)
20 Mountain Climbers

The WOD is a short, technical AMRAP. The HSPU can be performed however necessary. The scale for C2B today will be Ring Rows instead of using a band, to help vary our movements. Don’t underestimate the Mountain Climbers. They will tax your core, which will effect the subsequent rounds.

Post WOD
Roll lats, quads and lax ball shoulders.

5 / 27 / 2015

***ATTENTION***
The KnightsCamp class will be at Dogwood Park this evening.

Pre WOD
General warmup. Getting the hips, hamstrings and calves are the main target today.

4 Rounds
20 Wall Balls (20/14)
20 Power Cleans (95/65)
50 Double unders (150 singles)

Try to keep your wall balls in the fewest sets possible, same goes for the power cleans. 20 wall balls is a number that you can reach for, so go for it. As for the power cleans, they are light today so focus on your form and they won’t hit you as hard. Keep your double unders clean and efficient.

Post WOD
Roll your quads, hamstrings and calves. Finish with some work on your shoulders with the lax ball.

5 / 26 / 2015

Pre WOD
General warmup & core. Loosening up the hips and hamstrings for the deadlifts and a little chest and shoulder work for the bench.
1a) 2×20 4-count flutter kicks
1b) 2×20 scissor kicks
10 scapula push-ups

15 min clock
3 Deadlift
– work to a max unbroken set / 3RM

The first half will be spent looking for a heavy set of three unbroken, touch and go, no pausing at the bottom, no resetting, no dropping from the top reps. If you get to a point where you are unable to perform a set of three with the aforementioned criteria, either you’ve found your heavy set of 3, or back the weight down to something you can perform properly.

15 min clock
Bench Press
5 x 3, climbing
– work to a max set / 3RM

The second half will require sharing benches with others to perform five increasingly heavy sets of 3 reps of Bench Press.

Post WOD
Roll the glutes, hamstrings and lax the pecs, delts and shoulders.

5 / 25 / 2015

In observance of Memorial Day we will be doing the Hero WOD Murph. There will be an 8am class and a 10am class.

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5 / 23 / 2015

***ATTENTION***
The KnightsCamp class will be held at Tech Stadium this morning.

Pre WOD
General warmup. We’ll get the wrists warmed up, open up the shoulders, and get the chest/triceps ready to go.
2×10
alternating split jumps

14 min EMOM
Split Jerk
7 x 3 @ weight from 5/4/15 (from the ground)
Strict Ring Dips
7 x 5

To allow us to do some multitasking during the Strength/Skill EMOM we will be taking the barbell from the ground to do our sets of 3 Split Jerks, then doing 5 Strict Ring Dips alternating minutes. Use the weight from 5/4/15 for the Split Jerk.

2-3 person teams
12 min AMRAP
18/15 Cal Row
Max rep T2B

Break into teams for the WOD. How it works: while one person rows 18/15 cals the other member(s) perform as many T2B as possible, one person working at a time. Each person must row at least once, and members must switch every 18/15 cals. Score is total cals + total T2B reps.

Post WOD
Roll quads, triceps, lax shoulders, delts.

5 / 22 / 2015

***ATTENTION***
Holiday Hours:
Memorial Day: Monday May, 25th
Two classes only: 8am and 10am

Pre WOD
General warmup. Bowler stretch,banded front rack, unbanded squat hold and calf/achilles stretch.

E2MOM
Back Squat
6 x 3 @ 60%
(5-sec pause in bottom on first rep each set)

We are going to take a slightly different approach to the Back Squat today. The weight we are looking for is light for 3 rep sets, but that is going to allow us to work on a five second pause in the bottom of the squat for the first rep each set. What we are looking to accomplish is everyone really feeling what it is like below parallel, in good squat form and position. Then the next two reps are there to replicate the position found while in the pause.

Knights Throwdown WOD #1
2 person teams
8 min AMRAP

3 Squat Cleans (95/65)
3 Burpee Box Jumps (24)
3 Squat Cleans
3 Burpee Box Jumps
6 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
6 Burpee Box Jumps
9…
9…

The WOD is straight out of the upcoming Throwdown on July 11th. The teams do not have to be mixed today. Just get a feel for the pace and rest you’ll get during the WOD.

Post WOD
Roll glutes, hams, quads, calves, lats.

5 / 21 / 2015

***ATTENTION***
Holiday Hours:
Memorial Day: Monday May, 25th
Two classes only: 8am and 10am

Pre WOD
General warmup. The overhead position and our hips and hamstrings are the focus.We’ll finish with the Burgener warmup.

“Randy”
75 Snatches (75/55)
7 min cap

Today the WOD comes before the skill/strength work. Randy is a lightweight, fast paced Hero WOD similar in nature to Grace and Isabel. Get this done as quickly as you can before your body realizes what is happening. The time cap is tight, so no standing around looking at the bar.

15 min clock
5 Rounds

1:00 Max Rep HSPU
:30 rest
1:00 5 Strict Pull-ups (Strict C2B. Scale to Ring Rows)
:30 rest

After a few minutes to cool down we will transition to a skill/strength mix of HSPU and Strict Pull-ups. Get as many HSPU as you can each round. Then rest as you transition to the Pull-ups. Part of this is how are we at handling having to be strict and strong while we have our heart rate up and are tired.

Post WOD
Take care of the shoulders, lats and upper back.

5 / 20 / 2015

***ATTENTION***
The KnightsCamp class will be held at Dogwood Park this afternoon.

Pre WOD
General warmup. We will hit the overhead position and the hips before getting into some core work.
Then:
1a) 2x:40 Hollow Body hold
1b) 2x:40 Superman hold

8 min clock
Front Squat
1 x 5 @ 65%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%

The Front Squat strength will consist of increasing weight as a % of our 1RM each set, while the reps decrease. You’ll essentially have two minutes per set. Really focus on your squat depth, keeping your weight in your heels, and driving your elbows up and away to keep yourself upright and squeezing your shoulder blades together.

12 min AMRAP
20 Double unders
10 Deadlifts (185/135)
5 Muscle-ups

If you don’t quite have five Muscle-ups a round for this triplet, consider scaling to C2B or any other equivalent and really attempt to perform the reps unbroken as a way to maximize the difficulty. Be smooth to be fast through the Double unders and Deadlifts.

Post WOD
Roll the glutes and hams, lax the shoulders and thoracic spine.