9 / 1 / 2015

“Gwen”
15-12-9
Unbroken Clean and Jerks

Today’s WOD is one we’ve done a couple times in the past. “Gwen” is not like your typical KnightsPTR benchmark Lady named WOD. It’s not for time, it’s for capacity, it would most accurately be compared to KnightsPTR Total. Let me say this, speaking from experience, if you do this WOD correctly, as in using the correct weight and truly T-n-G’ing every rep this will be devastating. Here’s how it works: You choose the weight, it will remain constant for all 3 sets. Rest as needed in between sets but once you start the set must be unbroken. By unbroken we mean it can touch and go from the ground, and resting only in the front rack position or overhead. It cannot rest on the back either. Have fun.

Post WOD
Shoulders and Forearms … put in some time to loosen them up.

8 / 31 / 2015

3 Person Team
24 Min EMOM
Min 1 – Row 200/150M
Min 2 – 2 Rope Climbs
Min 3 –  Rest

So we got these new ropes … so lets use them. Again. I know, I know, this is technically the third time in 7 days that we’ve been on the ropes. I promise, I’ll lay off them for the rest of the week. Today is another neat little team WOD that is performed like a long EMOM. Each partner starts on a different movement, but will ultimately hit each station 8 times. It’s got lots of pulling but you get a nice 60 second rest each time through.

Post WOD
Lax ball the forearms and shoulders. PVC the Lats.

8 / 29 / 2015

*** ANNOUNCEMENTS FOR THE WEEK ***
-There will be no 5:00 and 5:45 AM classes on Friday (8/28) and Monday (8/31) Coach Cory and Coach Johnny will both be out of town on business.
-Today there will be 1 class only starting at 8:00 AM. If you choose to attend be prepared for a workout that will last up to 2.5 – 3 hours.

Military Athlete:
Upper Body Round Robin

1 Class only. 8 AM.

As you’ve seen from the post, this is the reason that we are only having 1 class today. This WOD will take quite a while not matter what. Almost each movement is a maximal effort, so as you progress through things will be harder and harder to excel at. Not to mention the whole thing ends with a nice long run/ruck that will require a pretty tough pace to complete under the time cap. I know this is a lot different from our normal thing but that is the point, we need to always be looking for an exciting way to test our limits and capacity to perform. Don’t try to over think it, just lace up and give it your all on every part, no matter the results it will be a tremendous workout both physically and mentally.

8 / 28 / 2015

*** ANNOUNCEMENTS FOR THE WEEK ***
-There will be no 5:00 and 5:45 AM classes on Friday (8/28) and Monday (8/31) Coach Cory and Coach Johnny will both be out of town on business.
-Saturday (8/29) there will be 1 class only starting at 8:00 AM. If you choose to attend be prepared for a workout that will last up to 2.5 – 3 hours.

Split Jerk E2MOM
6 x 2 @ 60%

We’ll start off the session with some skill work on the Split Jerk. Using the rack we’ll do sets of 2 at a fairly low weight for this movement. We’re trying to focus on good footwork and positioning so don’t load it up to the point that the form starts to break down.

For Time
60 K Bell Snatch 1.5/1
Alternate arms each rep.
5 Min Cap

For the WOD, this will be another sprint style workout, and it is brutally simple. 1 movement, 60 reps, 5 minute cap. Keep the hips opening hard for as long as possible and try to keep a nice steady cadence throughout. You will have to average 12 reps a minute to finish under the time cap, which is totally doable.

Post WOD
Soft tissue work on the shoulders and forearms. Rest up tonight, tomorrow is a big day.

8 / 27 / 2015

*** ANNOUNCEMENTS FOR THE WEEK ***
-There will be no 5:00 and 5:45 AM classes on Friday (8/28) and Monday (8/31) Coach Cory and Coach Johnny will both be out of town on business.
-Saturday (8/29) there will be 1 class only starting at 8:00 AM. If you choose to attend be prepared for a workout that will last up to 2.5 – 3 hours.

Power Clean EMOM
6 x 2 @ 80%

We’ll start off today with some power clean work. This will be a short session with only 12 reps total but at a decent weight. Do you best to keep the reps unbroken but if you need to readjust your starting position between reps that is perfectly fine.

2 Rounds
Each Rd has 5 Min Clock
Run 400m
20 Power Cleans (165/115)

Today is similar to a workout we did several months ago, where you have a 5 minute clock to execute an assigned number of movements/reps and the remainder of the time you get to rest. The hard part is as soon as the 5 minutes is up you repeat the entire thing again with no rest in between. If scaled appropriately everyone should complete the first time through with some time left for a bit of rest, but you should have to dig pretty deep to complete the next time through.

Post WOD
PVC all the legs. Lax ball the traps.

8 / 26 / 2015

*** ANNOUNCEMENTS FOR THE WEEK ***
-There will be no 5:00 and 5:45 AM classes on Friday (8/28) and Monday (8/31) Coach Cory and Coach Johnny will both be out of town on business.
-Saturday (8/29) there will be 1 class only starting at 8:00 AM. If you choose to attend be prepared for a workout that will last up to 2.5 – 3 hours.

Death By …
Back Squat 155/105
RxD+ – No Rack

Rest 5 Mins

Row
500m x 2

We don’t do “Death by” workouts as much as we used to, but every once in a while it’s a good tool to put into use. The weight is very manageable for the guys and the ladies, but at the reps begin to accumulate it would feel like it weighs a ton. For those of you unfamiliar with the “Death by” workouts, you will execute one rep the first minute, 2 reps the second minute, 3 reps the third and so on, adding a rep every minute until you cannot complete the assigned amount of reps in 60 seconds. Ideally, with this weight you should be able to get fairly deep into the WOD before you have to tap out. Remember to scale appropriately on this one so that you stay in long enough to get some decent volume. We’ll finish off the class with some slow paced rowing to do our best to flush the legs out a bit.

Post WOD
PVC all of the legs, it’s only Wednesday.

8 / 25 / 2015

*** ANNOUNCEMENTS FOR THE WEEK ***
-There will be no 5:00 and 5:45 AM classes on Friday (8/28) and Monday (8/31) Coach Cory and Coach Johnny will both be out of town on business.

-Saturday (8/29) there will be 1 class only starting at 8:00 AM. If you choose to attend be prepared for a workout that will last up to 2.5 – 3 hours.

Deadlift EMOM
6 x 3 @ 65%

In case you didn’t notice yesterday there are a couple new pieces of equipment hanging from the ceiling, and we’ll be putting those to use for the first time today. More on that in a minute though, because we’ll be starting off the day with some deadlifts. Today’s session is more about maintenance than a normal session, the volume is not high and neither is the percentage so we’ll move through it quickly and get on to the WOD.

4 Person Team
For Time
200 Pushups
25 Rope Climbs
200 Box Jumps 24/20

The WOD is pretty simple, 4 person teams with 1 person working at a time. Share the reps however you choose as long as you’re moving fast because you’ll have to average over 20 reps per minute to finish under the 20 minute cap. And for those that have never tried rope climbs, please don’t sweat it or avoid this WOD, there are plenty of great ways to scale for the rope.

Post WOD
Roll your Achilles and calves. Hit your triceps with a lax ball.

8 / 24 / 2015

*** ANNOUNCEMENTS FOR THE WEEK ***
-There will be no 8:30am class this morning (8/24).

-There will be no 5:00 and 5:45 AM classes on Friday (8/28) and Monday (8/31) Coach Cory and Coach Johnny will both be out of town on business.

-Saturday (8/29) there will be 1 class only starting at 8:00 AM. If you choose to attend be prepared for a workout that will last up to 2.5 – 3 hours.

Every 90 seconds for 6 Sets
Push Press x 3 @ 70%

It’s Monday, so it’s time to get back to the grind. We hope everyone took advantage on Sunday and got some good rest. It’s going to be another fun week. We’ll start off with some push press. We’ll stick with the working sets every 90 seconds which has continued to provide a great stimulus for everyone. The weight is fairly moderate for a 3 rep set so it should be pretty challenging by the end.

15-10-5
STO 155/105
T2B’S
Run 200m between rounds

The rep count is pretty low but the weight up high for the amount of volume. Even though, this should be a quick one, not necessarily a sprint but close. The runs in between should let your shoulders rest just enough to get right back to it when you get back to the bar. Not enough volume to wreck anyone but a great way to start off the week.
P.S. – Tomorrow you’ll need your tall socks, maybe gloves.

Post WOD
Roll your Lats and hit your shoulders with a lax ball.

8 / 22 / 2015

For Time
30 Ring Muscle Ups
6 Min Cap

Rest 5 Min

For Time
30 Deficit HSPU’s
6 Min Cap

Last day of the week and this one is going to be gymnasty. This one could be devastatingly hard if you let your technique start slipping and start muscling through. The scale for ring muscle ups is chest to bar pullups and standard pushups, 30 and 30. On the HSPU’s the deficit is 2 plates for the guys and 1 plate for the ladies with an abmat between. This one should destroy the upper body so it’s a great way to end the week.

Post WOD
Like on Wednesday, hit the blue mats and work on everything that is sore.

8 / 21 / 2015

Every 90 Seconds for 10 Sets
1 High Hang Power Snatch
2 Hang Power Snatch
3 Power Snatch
Load 60-65% and keep the weight the same throughout.

KEEP THE WEIGHT THE SAME THROUGHOUT!!!! I am going to say that one more time so it sinks in, KEEP THE WEIGHT THE SAME THROUGHOUT. This is not about progressive loading and I’m not impressed that you can ugly up a heavy set at the end. This WOD is about consistency, and the ability to repeatedly perform when the beep sounds. It is 6 reps every 90 seconds of the most complex barbell movement there is, and after the week we’ve had it’s not going to be a joke if you’re doing it right. Warm up, grease the groove, load the correct weight and crush it like it’s intended to be. One last time, just to be crystal on this one …. KEEP THE WEIGHT THE SAME FOR EVERY SET.

Post WOD
PVC your hamstrings and lats. Lax ball your Shoulders.