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  • 9/24/2016

    Workout of the Day:

    1) Coach led warm-up


    2) In teams of 2 complete 


    90 Wall balls 30/20 

    800m Run as a team 

    80 Wall Balls 30/20

    800m Run as a team

    70 Wall balls 30/20

    800m Run as a team


    Notes:

    1 - the wall balls can be broken up between partners as needed. 1 Works while the other rests

    2 - Each partner will run 400m of the 800m run. 1 person runs 400m while the other rests and then switch.


    3) Mobility/Stretching


    Competition Programming:

    1) Clean and jerk - Find a 1RM


    2) Clean complex -  5x2 of the complex 2 clean pulls + 1 Clean and Jerk using 85% of todays heaviest lift


    3) 3x20 Pistols Alternating Legs


    Rest as needed between rounds


    4) 10 Minute AMRAP of 

    15 Hang Power cleans 95/65

    30 Double unders


    5a) 4x15 GHD sit-ups

    5b) 4x20 Russian Twists with KB AHAP


    Alternate between the 2 resting 60 seconds between exercises 1:30-2:00 between rounds


    6) Mobility/Stretching


  • 9/23/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) Burgener Warm-up

    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch Drops x5 hold strength in the bottom


    Skill Transfer Exercises

    1. Snatch Grip Push Pressx5
    2. Overhead Squats x5
    3. Snatch Drops x5 Hold strength in the bottom


    3) Snatch 5-5-3-3-1-1-1-1-1 Reps increasing weight each set looking for a new 1Rm by the end


    4) EMOM for 12 Minutes complete


    Even Minutes - 5 Snatch Balances using 60% of todays 1RM

    Odd Minutes - 45 Sec plank hold


    5) Mobility/Stretching


    Competition Programming:

    1) Power Snatches - Find a 1RM


    2) 5x2 snatch pulls pausing for 2 seconds 1 inch off the ground, 2 seconds in the hang, and 2 seconds in the power position then finish the pull using 85% of todays heaviest weight


    3) Back Squat -

    1x6@ 65%

    1x6@ 75%

    2x6@ 80%


    4) Front Squat

    1x5@ 60 %

    1x5@ 65%

    2x5@ 70%


    5) 4 Rounds for time of

    20 wall balls 30/20 to a 10ft target

    20 cal cycle


    6) Mobility/stretching

  • 9/22/2016

    Heres a little throwback photo from the old gym!!

    Workout of the Day:

    1) Coach led Warm-up


    2) For time complete


    3:30 ME set of double unders

    1 Minute rest

    3000m Row

    1 Minute rest

    3:30 Me set of double unders 


    For your score: Each double under rep equals 1 second off your time. So if your total time is 15 Minutes and you did 200 double unders subtract 200 seconds off 15 minutes and you get 11:40 for your time. 


    3) Mobility/Stretching


    Competition Programming:

    Rest Day!!!


  • 9/21/2016

    I hope you all were able to make it in and take part in the benchmark WOD Angie today. if so get it written down in your books so next time it comes around you can compare. Now on to Wednesday, the middle of the week, come on in and lets get some power cleans done!!

    Workout of the Day:

    1) Coach led Warm-up


    2) Burgener Warm-up

    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch Drops x5 hold strength in the bottom

    Skill Transfer Exercises

    1. Snatch Grip Push Pressx5
    2. Overhead Squats x5
    3. Snatch Drops x5 Hold strength in the bottom


    3)  15 minutes to find a heavy set of 3 Power cleans (these do not need to be touch and go however if you drop the bar between reps then get right back to it)


    4) For time complete

    200m Run

    15 Burpee Box Jumps 24/20

    1 Power Clean 

    200m Run

    14 Burpee Box Jumps 24/20

    2 Power cleans

    200m Run

    13 Burpee Box Jumps 24/20

    3 Power cleans

    200m Run

    12 Burpee Box Jumps 24/20

    4 Power cleans

    200m run

    11 Burpee Box Jumps 24/20

    5 Power cleans

    Notes: Power clean weight should be 85% of todays heaviest lift


    Competition Programming:

     1) Jerk - Find a 1RM jerk (whichever jerk you use when performing the Clean and Jerk)


    2) 5 rounds for working time of

    15 box jumps 24/20

    200m Run

    3 Push jerks using 80% of todays 1RM

    Rest 90 Seconds between rounds


    3) Mobility/stretching



  • 9/20/2016

    Workout of the Day:

    1) Coach led Warm-up


    2) 4xME set of Strict Pull-ups + ME set of kipping pull-ups


    Rest as needed between rounds


    3) “Angie” 

    100 Pull-ups

    100 Push-ups

    100 Sit-ups

    100 Squats


    4) Mobility/Stretching


    Competition Programming:

    1) Snatch - Find a 1RM


    2) Snatch Complex - 5x2 of the complex 2 Snatch High Pulls + 1 Snatch using 85% of todays heaviest weight


    3) 4xME set of strict HSPU + ME set of kipping HSPU


    4) 10 Minute AMRAP of

    15 Hang power snatches 95/55

    15 Barfacing burpees


    5a) 4x60 sec plank hold

    5b) 4x60 sec Hollow hold

    Complete as a circuit resting 90 seconds between exercises and 2:00 between rounds


    6) Mobility/stretching

  • 9/19/2016

    I want to send out a big thank you to Wendi and Steve for allowing us to have our end of summer cookout at their farm. It was tons of fun and great to see you all outside of the gym!! Back to the grind tomorrow and there is no better way to start the week then getting in a workout. See you all tomorrow!

    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 15 Minutes to work on a goal


    3) 10 Minute AMRAP of

    10 Deadlifts 115/80

    7 Shoulder to overhead 115/80 (Can be press, push press, push jerk, or split jerk as long as the bar starts in the front rack and ends overhead)

    4 Overhead squats 115/80


    Notes: If you have to scale the weight make sure the weight for all three movements is the same


    4) mobility/Stretching 


    Competition Programming:

    1) Power Cleans - Find a 1RM


    2) 5x2 Clean pulls pausing for 2 seconds 1 inch off the ground, 2 seconds in the hang, and 2 seconds in the power position then finish the pull using 85% of todays heaviest lift


    3) Back Squat - 

    1x8@ 65%

    1x6@ 75%

    1x4@ 85%

    1x4@ 90%


    4) Front Squat - 

    1x5@ 70%

    1x4@ 80%

    1x3@ 85%

    1x3@ 90%


    5) 3x1000m Rows

    Rest 1:1


    Keep track of each individual row. Work on pacing if the rows deviate + or - 3 seconds from each other complete 30 Burpees at the end


    6) Mobility/stretching

  • 9/17/2016

    Lets get this Saturday started right. Come in for a great workout. Also don't forget about the end of the summer cookout at Wendi's farm starting at 3 and ending when she throws us out. Rain or shine it'll be happening and it'll be fun. Don't miss out!!!

    Workout of the Day:

    1) Coach led warm-up


    2) Shoulder Press 3-3-3-3-3-3 Reps increasing weight each set looking for a new 3RM by the last set


    3) In teams of 2 complete a 22 Minute AMRAP of


    7 Single Arm KB Shoulder Press Right Arm 53/35

    100m Run

    7 Single Arm KB Shoulder Press Left Arm 53/35

    100m Run


    Notes: Partner “A” completes a round while partner “B” Rows for calories then switch. Add total number of calories to your rep count at the end of the AMRAP for a total score.


    4) Mobility/Stretching


    Competition Programming:

    1) Clean and jerk - Work up to a heavy set of 3 Cleans plus jerk (Yes full lift and only jerk the last rep of the three)


    2) Clean complex -  5x1 of the complex 2 clean pulls + 1 Clean and Jerk using 85% of todays heaviest lift


    3) Take 15 Minutes to work on handstand walks


    4) For time complete 

    1000m Row

    100 KB swings 70/53 (Russian)

    1000m Row


    5a) 4x45 sec L sit in the rings

    5b) 4x15 V-ups


    Alternate between the 2 resting 60 seconds between exercises 1:30-2:00 between rounds


    6) Mobility/Stretching


  • 9/16/2016

    Workout of the Day:

    1) Coach Led Warm-up



    2) For time complete

    50-40-30-20-10 reps of

    Mountain Climbers

    Jumping Squats (with no weight)


    Before each set of the couplet complete 15 KB swings 70/53


    3) Mobility/stretching


    Competition Programming:

    1) Power Snatches - Work up to a heavy set of 3


    2) 5x1 snatch pulls pausing for 2 seconds 1 inch off the ground, 2 seconds in the hang, and 2 seconds in the power position then finish the pull using 85% of todays heaviest weight


    3) Back Squat -

    1x8@ 65%

    1x8@ 70%

    1x8@ 75%

    1x8@80%


    4) Front Squat

    1x5@ 60 %

    1x5@ 65%

    2x5@ 70%


    5) 12 Minute AMRAP of

    50 Double unders

    20 Walking Lunges with 45/35lb plate overhead

    10 HSPU


    6) Mobility/stretching

  • 9/15/2016

    Todays partner WOD was definitely a fun one. Nice work to you all who came out and tackled it. 

    Workout of the Day:

    1) Coach led Warm-up

    2) Burgener Warm-up

    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch Drops x5 hold strength in the bottom

    Skill Transfer Exercises

    1. Snatch Grip Push Press x5
    2. Overhead Squats x5
    3. Snatch Drops x5 Hold strength in the bottom

    3) Take 15 Minutes to find a heavy single Power Snatch

    4) For time Complete 

    35 HSPU

    35  Hang Power Snatches

    35 Pull-ups 

    35 SDHP

    35 Burpees

    Notes: For all the weighted movements use a barbell loaded with 55% of todays heaviest Power Snatch

    5) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

  • 9/14/2016

    Workout of the Day:

    1) Coach led Warm-up


    2) In teams of 2 complete for time

    100 Partner Wall Balls 20/14

    800m Partner Run with the Med Ball 20/14

    100 Med Ball sit-ups

    50 Partner Wall Balls 20/14

    400m Partner Run with the Med Ball

    50 Med Ball sit-ups

    25 Partner Wall Balls

    200m Partner Run with the Med Ball

    25 Med Ball sit-ups


    Notes:

    1. The Partner Wall Balls will be done by tossing the ball back and forth over the pull-up rig. Every time the ball goes over the rig its 1 rep
    2. During the Run Partner “A” must hand off the Med Ball to Partner “B” at the turnaround point
    3. The Med Ball sit-ups will be done by passing the Ball back and forth during the sit-ups. Every time you toss the ball to your partner it is 1 rep


    4) Mobility/Stretching


    Competition Programming:

     1) Jerk - EMOM complete 5 Jerks (whichever jerk you use for your C&J) Starting @ 55% of your 1RM and adding 10lbs each Minute until you fail the reps. (goal is to get further than last week)


    Notes: You can use the jerk blocks if you so choose however if you drop the weight between each rep then get right back to it. Once you can’t complete the 5 reps without resting then you are done. 


    2) Snatch Balance - EMOM complete 5 Snatch Balances starting at 55% of your 1RM Snatch and adding 10lbs each minute until you fail the 5 reps. (goal is to get further than last week)


    Notes: these reps should be done unbroken so once you take it out of the rack do not put it back till you complete the 5 reps.


    3) Complete 5 rounds for working time of

    100m run

    10 ring Dips

    5 Push Jerks 165/115


    4) Mobility/stretching

  • 9/13/2016

    The first set of workouts from the team series are in the books. Great job to both teams and I'm excited for the next four workouts to released at the beginning of October.

    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 15 Minutes to work on a goal


    3) For time and total meters complete 


    6 Minute ME row for meters

    1 Minute rest 

    300 Double unders

    1 Minute rest

    6 Minute ME row for Calories 


    Notes: If there are not enough rowers for the class size than you can start half the class with the goal work and half the class with the metcon then switch.


    4) Mobility/Stretching


    Competition Programming:

    1) Snatch - Work up to a heavy set of 3


    2) Snatch Complex - 5x1 of the complex 2 Snatch High Pulls + 1 Snatch using 85% of todays heaviest weight


    3) 1xME set of Bar muscle ups then 5x4  Bar muscle-ups resting as needed between sets


    4) 4 Rounds for time of

    15 thrusters 105/75

    15 Burpee Box Jumps


    5a) 4x15 GHD sit-ups

    5b) 4x7 Ab wheel roll outs 


    Complete as a circuit resting 90 seconds between exercises and 2:00 between rounds


    6) Mobility/stretching



  • 9/12/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) Burgener Warm-up

    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch Drops x5 hold strength in the bottom


    Skill Transfer Exercises

    1. Snatch Grip Push Pressx5
    2. Overhead Squats x5
    3. Snatch Drops x5 Hold strength in the bottom


    3) Take no more than 15 Minutes to find a heavy set of 5 hang power cleans



    4) 15 Minute AMRAP of

    5 KB clean and press 70/53 Alternating Arms

    10 Box Jumps

    15 V-ups


    5) mobility/Stretching 


    Competition Programming:

    1) Power Cleans - Work up to a heavy set of 3


    2) 5x1 Clean pulls pausing for 2 seconds 1 inch off the ground, 2 seconds in the hang, and 2 seconds in the power position then finish the pull using 85% of todays heaviest lift


    3) Back Squat - 

    1x8@ 65%

    1x8@ 70%

    1x6@ 80%

    1x6@ 85%


    4) Front Squat - 

    1x5@ 70%

    1x5@ 75%

    1x5@ 80%

    1x5@ 85%


    5) 10 Minute AMRAP of 

    20 Calorie row

    20 KB clean and press 10 each arm 70/53


    6) Mobility/stretching

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