7 / 1 / 2015

***Holiday Hours: Friday, July 3rd, there will be no 5:00 or 5:45am classes, all other classes are as usual. Saturday, July 4th, there will be one class only @ 8am***

***The KnightsCamp class will be held at Dogwood Park (weather permitting)***

Bench Press (Close Grip)
5 Sets of 15 Reps
5 Reps Heavyish
5 Reps Moderate
5 Reps Light

Today is all about gettin’ swole! Well, not really but it is a movement that we are trying to do a bit more often then we used to. This particular workout/rep setup is one we’ve done in the past and it is brutal on the chest and arms. Try to stay consistent and keep your cadence the same throughout each set. We’ll pair up so let your partners change the weight out for you during each set.

Post WOD
Spend time with a lax ball on your pecs and triceps.

6 / 30 / 2015

15 Min Clock
Hang Power Clean
4 x 7
Unbroken sets of 7 reps, progressive loading

Today we are going to try a little something different during our pre-WOD strength work. We’re going to be doing hang power cleans which we’ve done many times before, but today we’re going to be doing much larger sets than normal. Hook grip will be essential because you’re expected to go unbroken for each set of seven. Try to increase the weight each set as long as you’re keeping your form looking good. Afterwards, the WOD is going to be a lot of fun.

12-9-6
Wall Climbs
Muscle Ups
Pistols 12 each leg, 9 each, 6 each

Today has a couple of movements what we don’t do terribly often and one of the harder gymnastics movements that we do. The scale for pistols on this particular WOD will be split squat your trailing foot on a bench. Split squat will allow you to maintain a nice lumbar position while still incorporating the balance element that the pistol requires.

Post WOD
Roll your glutes and quads. Finish with some soft tissue work on your traps.

6 / 29 / 2015

***The KnightsCamp class will be held at the gym this evening***

E2MOM for 12 Mins
Front Squat x 3 @ 70%
w/ 3 sec pause on 1st rep of each set

We’re going to start off the week with some front squats with a pause on the first rep of each set. It’s important to stay completely engaged throughout each repetition but especially during the hold on the first rep. The weight is moderately heavy so the last couple of sets should be getting pretty tough. After the strength session we’ll finish off the day with a fairly short AMRAP.

10 Min AMRAP
4 Thrusters (115/75)
3 Burpee Over Bar
Run 100M

The reps are small on each movement so not real reason to stop in the middle of any particular movement. Mitigate your pase in the beginning so you can push the pace toward the end of the WOD.

Post WOD
Roll all of the legs. Lax ball the front delts and triceps.

6 / 27 / 2015

***The KnightsCamp class will be held at the gym today due to weather***

18 Min Amrap
15 Box Jump Overs
12 Dips
9 GHD’s or 18 Situps
6 Strict Pullups

Today’s WOD is what I consider one of the hardest types of WOD’s that we do. No it’s not a hero WOD but it’s the type of workout where everyone has a number in their head that they want to hit but sometimes struggles with the correct pacing involved in getting it. This is a fairly long AMRAP that is 100% gymnastics based, so if you hit it too hard out of the gate you’ll find yourself standing around a lot.

Post WOD
As always on Saturday, hit the blue mats and spend 15 mins on the hot spots.

6 / 26 / 2015

20 Min Clock
7 x 1 Barbell Complex
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch

Today’s barbell complex is one that we have worked several times in the past. We are continuing to refine our skills at the high hang position by focusing on driving the heels into the ground and transitioning quickly for the catch. We’re looking for each set to be unbroken without any “regripping” on the ground.

Cooldown Row
1 x 500m

We’ll finish it out with a nice cooldown row at a conversational pace.

Post WOD
Spend time on your shoulders & forearms.

6 / 25 / 2015

Pre WOD
High-Low Plank Holds x :30 x 2
Empty Barbell Good Mornings x 20

10 Min EMOM
Back Squat x 3 @ 70%

This one harkens back to last summer’s squatfest with some fairly decently high volume of back squats with what will feel like no rest at all in between. The weight is moderate so keep the bar moving at a nice consistent rate. Try not to stall out or rest overly long in the middle of any of your sets.

7 Min Amrap
Burpees to a 12″ Target

We’ll end the day with 7 minutes of burpees with a small twist. You will need to position yourself to jump to a 12” target instead of the traditional 6”. This will require a serious, focused jump on each repetition which will hopefully help you control your pace and not redline too quickly.

Post WOD
Roll your quads, calves & shoulders.

6 / 24 / 2015

***The KnightsCamp class will be at the TECH QUAD!!!!!!!!!!!!!!!! this afternoon***

Pre WOD
5 Min EMOM Complex
1 Burpee + :15 HS Hold + 1 Pushup

As many reps as possible in 8 Mins
STO 115/75
Every time you break 50 Dbl Unders

Rest 5 Mins

As many reps as possible in 8 Mins
Hang Power Clean 185/125
Every time you break 30 Air Squats

There’s no lifting session in front of the WOD today, trust us, the WOD is enough. There are two 8 minute sessions with a 5 minute rest in between. In each session you will have to push yourself to get as many reps as you can to avoid the penalty for putting the bar down. You’ll have 2 scores at the end, 1 for the total STO and the other for the total hang power cleans.

Post WOD
Roll calves & quads. Lax ball shoulders & forearms.

6 / 23 / 2015

E2MOM for 12 Mins
Deadlift x 2 % 85%
Clean Grip

Today is all about getting stronger. On the deadlifts we’re going to return to the clean grip, hook grip if you can take it. The weight is fairly heavy for sets of 2 so keep everything nice and tight like always.

K Bell Row (10 Mins)
5 x 5 Per Arm

We’ll finish up the session with some single arm K bell rows. This will be very similar to what is called a “lawnmower” pull in traditional lifting. This movement is part of our continuing attack on strengthening the upper/mid back. If you need an idea of what this will look and feel like there is a video below.

Post WOD
Roll your hamstrings, glutes and Lats.

6 / 22 / 2015

***The knightsCamp class will be at the gym this evening.***

8 Min EMOM
Strict Press x 2 @ 70%

We’ll start off with some strict press work. Considering it’s an 8 minute EMOM the last couple of minutes could get a little rough. The weight is on the high side of moderate so make sure as you start to get tired to remember you points of performance and keep it all looking good.

For Time
15 Muscle Ups
5 Squat Cleans 225/135
5 Min Cap

The WOD is a barn burner for sure, prescribed it’s only 20 reps but you’ll need to push the pace to complete it. The scaling will be a bit different on this one, if you cannot do ring muscle-ups the scale will be 15 C2B’s and 15 GSPU, and so forth and so on down from there. The cleans are fairly heavy so they will be a challenge by the time you get there.

Post WOD
Roll your lats and finish with some Lax ball work on your shoulders.

6 / 20 / 2015

E2MOM for 10 min
Front Squat x 5 @ 65%

We haven’t squatted very much this week so it’s a good time to get in some strength work. We’ll be doing a larger rep set but at a more moderate weight so keep the movement fairly brisk. After that we’ll do a nice little partner WOD.

2 Person Teams
8 Rounds Total
(4 Per Person)
Row Calories 20/16
10 Ring Dips
20 Air Squats

Both of you will have to stay after it to get it done under the cap but it is doable. Focus on your breathing when it’s your time to rest so you can go hard when it’s time to work.

Post WOD
It’s Saturday, get on the blue mats and work on the hot spots.