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  • 12/5/2016

    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 Press x5
    2. Overhead Squats x5
    3. Snatch Drops x5 hold strength in the bottom          


    3) Take 15 Minutes to find a heavy set of 3 power cleans


    4) For time complete

    20 Power cleans using 70% of todays heaviest lift

    800m Run

    15 Power cleans using 70% +10lbs of todays heaviest lift

    400m Run

    10 Power Cleans using 70% +20lbs of todays heaviest lift

    200m Run


    5) Mobility/Stretching


    Competition Programming:

    1) Back Squat:

    1. Find a heavy set of 3 back squats

    2. Back squat 5x1 @ 85% of above


    2) 1xME set of ring MU then 3x4 ring MU


    3) For time complete

    30 Calorie row

    30 Box Jumps

    30 Wall Balls 30/20

    20 Calorie Row

    20 Box Jumps

    20 Wall Balls 30/20

    10 Calorie Row

    10 Box Jumps

    10 Wall Balls 30/20


    4a) 4x15 GHD sit-ups

    4b) 4x10 Ab wheel rollouts 


    Notes: Do these as a circuit resting 60 seconds between exercises and 1:30-2:00 between rounds.

  • 12/3/2016

    Saturday is here, and so is a fun little partner WOD. See you all in the AM.


    Workout of the Day:

    1) Coach led warm-up

    2) In teams of 2 complete a 25 Minute AMRAP of

    5 HSPU

    10 Burpees

    15 Wall Balls 30/20

    Notes: Partner “A” starts on the AMRAP while Partner “B” completes 75 Double Unders. After the 75 Double Unders are complete they will switch and Partner “B” will pick up where Partner “A” left off.

    3) Mobility/stretching


    Competition Programming:

    1) Clean and Jerk

    1. Find a heavy single C&J
    2. C&J 5x1@ 85% of above

    2) EMOM for 6 Minutes Complete 4 Jerks (Whichever Jerk you use for the C&J) starting at 65% and adding 5lbs each minute

    3) 3x20 Pistols Alternating legs

    4) For time Complete

    21 HSPU

    63 Double Unders

    18 HSPU

    54 Double Unders

    15 HSPU

    45 Double Unders

    5) Mobility/Stretching




  • 12/2/2016

    See you guys tomorrow for some heavy deadlifts!!!


    Workout of the Day:

    1) Coach Led Warm-up

    2) Deadlifts 5-5-5-5-5 reps AHAP. Work up to about 90-95% of your 5RM and use the weight for all sets. If you don't have a 5RM then this is a great time to find one.

    3) EMOM for 10 Minutes complete

    Even Minutes - 20 Jumping Lunges

    Odd Minutes -  10 Calorie Row

    Notes: If there are more people than rowers have half start the EMOM with the Calorie row and Half with the Jumping Lunges

    4) Mobility/Stretching


    Competition Programming:

    1) Front Squat:

    1. Find a Heavy set of 3 front squats
    2. Front Squat 5x1 @ 85% of above

    2) Bar MU:

    1. 1xME set of bar MU 
    2. 4x3 bar MU

    3) 7 Minute AMRAP of Clean and Jerk (yes full cleans) using 165/115

    4a) 3x10 Strict T2B

    4b) 3x20 Russian twist with KB AHAP

    Notes: Do these as a circuit resting 60 seconds between exercises and 1:30-2:00 between rounds.

    5) Mobility/stretching

  • 12/1/2016

    Heres a little throwback to a fun little outside team WOD we had. One of these days we are going to break out those tires and get after it!!

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15 Minutes to find a heavy set of 5 Push Presses

    3) 4 Rounds for time of

    20 V-ups

    7 Push Presses using 65% of todays heaviest weight

    2o Sit-ups

    7 Push Presses using 65% of todays heaviest weight

    4) Mobility/Stretching


    Competition Programming:

    Rest Day!!



  • 11/30/2016

    Wednesday is about here. Lets push through the middle of the week and then finish strong. 

    Workout of the Day:

    1) Coach led Warm-up

    2) Back Squat 3-3-3-3-3-3 reps AHAP. Work up to about 90-95% of your 3RM and use the weight for all sets. If you don't have a 3RM then this is a great time to find one. 

    3) 27-21-15-9 reps of

    Goblet Squats 70/53

    KB swings 70/53 (Russian)

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 3 Hang Power cleans using 65% of  your 1RM

    then

    90 second rest 

    then

    EMOM for 6 Minutes complete 3 Hang power Snatches using 65% of your 1RM

    2) For time complete

    30 Calorie Row

    20 Push Press 135/95

    30 Calorie Row

    20 Push Press 135/95

    30 Calorie Row

    3a) 45 Second L-sit in the rings

    3b) 45 Second Handstand hold

    3c) 45 Second fwd lean in the rings

    Complete as a circuit resting 60 seconds between exercises and 1:30 -2:00 between rounds

    3) Mobility/Stretching



  • 1/29/2016

    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 Press x5
    2. Overhead Squats x5
    3. Snatch Drops x5 hold strength in the bottom           

    3) Take 15 Minutes to find a single heavy hang power snatch

    4) 5 Rounds For working time of

    20 Box Jumps

    200m Run

    3 Power Snatches using 70% of todays heaviest weight

    Rest: 90 seconds between rounds

    Notes: to find your working time.

    Total time - Rest time = Working time

    5) Mobility/Stretching


    Competition Programming:

    1) Snatch

    1. Find a heavy set of 3 snatches
    2. Snatch 5x2 @ 85% of above

    2) Snatch Pulls 5x3 using todays heaviest weight

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

    Notes: Complete a max effort set of strict HSPU and without coming off the wall complete a max effort set of kipping HSPU.

    4) 10 Minute AMRAP of

    15 Burpee Box Jumps 24/20

    10 C2B pull-ups

    5) Mobility/Stretching


  • 1/28/2016

    Well the weekend has come to and end and Monday is staring us down. I hope you all had a chance to spend some time with your family and friends. Its back to the grind and i look forward to seeing you all in the gym tomorrow!!

    Workout of the day:

    1) Coach Led Warm-up


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


    Notes: Complete a max effort set of strict pull-ups and then without coming off the bar complete a max effort set of kipping pull-ups. Rest as needed between rounds. 


    3) 20 minute AMRAP of

    5 Air Squats

    10 Pushups

    15 Pul-ups


    4) Mobility/Stretching


    Competition Programming:

    1) Back Squat:

    1. Find a heavy set of 5 back squats

    2. Back squat 5x3 @ 85% of above


    2) 1xME set of ring MU then 3x4 ring MU


    3) 7 Minute AMRAP of Clean and Jerk (yes a full clean) using 165/115


    4a) 4x15 GHD sit-ups

    4b) 4x10 Ab wheel rollouts 


    Notes: Do these as a circuit resting 60 seconds between exercises and 1:30-2:00 between rounds.

  • 11/26/2016

    Workout of the Day:

    1) Coach led warm-up


    2) In teams of two complete 2500 single unders


    Notes: Partner “A” jumps rope while partner “B” rests. When partner”A” messes up or stops for any reason parter “B” will complete 5 Man makers 30/20 and begin to jump rope. continue like this till all reps are completed


    3) Mobility/stretching





  • 11/25/2016

    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 Press x5
    2. Overhead Squats x5
    3. Snatch Drops x5 hold strength in the bottom           


    3)Take 15 min to find heavy set of 3 Power cleans


    4) Death by power cleans and box jumps


    Minute 1 complete 1 of each

    minute 2 complete 2 of each so on and so forth till you cant complete the prescribed reps for the minute your on

    for the power cleans use  70% of todays heaviest weight


    5) Mobility/Stretching


    Competition programming:

    Rest Day!!

  • 11/24/2016

    Happy Thanksgiving. I hope everyone gets to spend the day with family and friends. Come on in for the pre turkey workout at 9AM.

    Workout of the Day:

    1) Coach led Warm-up


    2) For time and reps complete

    200 Double unders 

    then

    20 Minute AMRAP of

    3 Turkish Getups each arm 53/35

    5 Power Snatches 105/75

    7 Goblet Squats 53/35

    then 

    200 Double unders


    3) Mobility/Stretching

  • 11/23/2016

    Workout of the Day:

    1) Coach led Warm-up


    2) For time complete

    500m Row

    30 single Arm KB Push Presses 15 Each arm

    50 Sit-ups

    750m Row

    30 Single Arm KB Push Presses 15 each arm

    50 V-ups

    1000m Row

    30 Single Arm KB Push Presses 15 each arm

    50 Russian twist using a KB AHAP


    Notes: Weight for the KB Push Presses is 70/53


    3) Mobility/Stretching


    Competition Programming:

    1) For time complete   

    3x400m Run

    Rest 90 sec between rounds. After the third run Rest 3  minutes 

    3x1000m Row 

    with an active rest of 90 seconds between rounds. After the third round rest 3 minutes

    3x1mi cycle 

    with an active rest of 90 seconds between each round


    2a) 45 Second L-sit in the rings

    2b) 45 Second Handstand hold

    2c) 45 Second fwd lean in the rings


    Complete as a circuit resting 60 seconds between exercises and 1:30 -2:00 between rounds


    3) Mobility/Stretching



  • 11/22/2016

    Just a reminder of our holiday hours this week. 

    Tuesday and Wednesday normal hours

    Thursday (Thanksgiving) 9AM class only

    Friday 9AM and 4PM class only

    Saturday normal hours

    Awesome start to the week today. I saw lots of PR's on the Front Squat. Also got to watch you all take on "Fran". We will see you tomorrow for some Deadlifts.

    Workout of the Day:

    1) Coach led Warm-up


    2) Take 15 minutes to work on one of your goals


    3) 1 Minute ME set of deadlifts using 60% of your 1RM

    Then 

    12 Minute AMRAP of 

    10 Over the bar burpees

    200m Run

    Then

    1 Minute ME set of Deadlifts using 60% of your 1RM


    4) Mobility/Stretching


    Competition Programming:

    1) Find a 1RM Snatch


    2) “Amanda”

    9-7-5 reps of 

    Muscle-ups

    Snatches 135/95


    3) Mobility/Stretching

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