WOD & Blog

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Coach’s Choice
II. POSE Running Technique Drills
III. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10

Notes: Compare to 06.25.2015 found HERE.

Post sets/reps/results to comments.

“Windlass”
For time
Run 800m
15 x Power Snatch (115/85lbs)
21 x Burpees
12 x Power Snatch (115/85lbs)
15 x Burpees
9 x Power Snatch (115/85lbs)
9 x Burpees
Run 400m

Notes: These are standard Burpees. Enjoy, freaks.

Post scores to comments.

Skill Development
I. Mobilize & Slay Goats
II. Rope Climbing Training (choose one)
a. 5-8 ascents
(Ex: Spanish Wrap, J-wrap, Buddha Climb, Legless, L-sit, etc.)
b. 3-6 sets of “Little Swimmer” drill (i.e., hand over hand at chest level from standing to supine underneath rope)
c. Chest-2-Chin Partial Pull-up sets hanging from rope x 10-8-6-4-2 reps
d. Accumulate :60 of straight arm hang on the rope without a foot wrap/anchor. If :60 is possible, accumulate :30 hanging in similar fashion while extending and holding the dominant leg parallel to the floor.

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Push Press
III. Mobility

Impact/Focus #1: Push/Split Jerk Technique
After warm-up, athletes will review proper push/split jerk technique and be assigned an appropriate rep scheme to follow for today’s workout.

Push/Split Jerk TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 3 reps) before making 4 attempts to establish a 7-rep max Front Squat.

Front Squat 7-7-7-7

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a challenging triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions if possible; increase weight per set working no heavier than 85% of a recent 1RM. Work that hook grip, freaks.

Post loads to comments.

“Gap Junction”
5 Rounds for time of
Row 250m
10 x Pull-ups
15 x Ring Push-ups
20 x GHD Sit-ups

Notes: Scale GHD Sit-ups to Abmat Sit-ups for 2 x the rep load (40 total reps per round). Athletes need not be discouraged by scaling today in order to development core control and overall capacity in the Push-up; “MURPH” lingers on the horizon… let’s sweat more now so we cry less later.

Skill Development
I. CFNE Bulletproof Shoulders VIDEO DEMO HERE
II. Mobility, Foam Rolling, Myofascial Release… Get supple.
III. Spend 10-12 minutes working on various aspects of Handstand skill sets; Kicking up against the wall, shoulder taps, freestanding, press and straddle ups, walking on hands, etc.

Congratulations to Jaymes for completing the Tough Ruck 2016. He completed 26.2 miles with 40 pounds on his back! Awesome job!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Abmat Sit-ups
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Rhetorical Mountaineering”
Complete as many reps as possible in 12:00 of
3 x Overhead Squat (95/65)
3 x Box Jumps (24/20)
6 x Overhead Squat (95/65)
6 x Box Jumps (24/20)
9 x Overhead Squat (95/65)
9 x Box Jumps (24/20)
12, 15…etc…

Post total reps completed to comments.

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.

Warm-up Drills
I. Pose Running Technique
II. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Deadlift 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Ninja Warrior”
Complete 3 rounds for time of
Run 400m
7 x Bar Muscle-ups
15 x Thrusters (95/65)

Post times to comments.

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.

Warm-up Drills
I. Pose Running Technique
II. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Deadlift 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Ninja Warrior”
Complete 3 rounds for time of
Run 400m
7 x Bar Muscle-ups
15 x Thrusters (95/65)

Post times to comments.

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” –Greg Glassman

Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
5 x Pull-ups
:15-:20 x Handstand Hold
32ft x Walking Lunges
32ft x Bear Crawl
III. Mobility

Impact/Focus: Rope Climbs & Planks
Complete 4 Rounds of the following
2:00 x Rope Climbs or Rope Pulls (from prone)
2:00 x Plank Circuit (Rings or deck)

Notes: Rope Climb technique and practice will be the main emphasis today for those unfamiliar with the movement. Instruction on different methods of securing body position with the feet during climbing, as well as rep/workloads focused on developing grip strength. The Plank circuit may be done on Rings or the deck. Execute with one :20 hold per movement as follows this leaves :10 to transition during the two minutes allotted to the Plank positions: Prone + Side Plank + Side Plank + Prone.

Post results to comments.

“Slam-Jam”
Complete for time
Handstand Push-ups x 10-9-8-7-6-5-4-3-2-1 reps
Slamball x 1-2-3-4-5-6-7-8-9-10 reps

Post scores to comments.

Skill Development
I. Slay Goats…
II. Mobilize

Warm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Back Squat
10 x Klokov Press
III. Mobility

Impact/Focus #1: Clean Technique
After warm-up, athletes will review proper clean technique and be assigned an appropriate rep scheme to follow for today’s workout.

Clean TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Address mobility issues that may be identified during the clean portion of today’s workout. This mobility should be done multiple times per week to help with front rack position.

Slay GOATS

Warm-up Drills
I. Row 2:00 (see notes)
II. 3 Rounds of
7 x Ring Rows
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility

Notes: Athletes will be encouraged to work their rowing efforts during the warmup today with an optional split time goal to hold for the 2 minute set piece. Ask your coach for an objective 500m challenging split time to work towards being able to maintain. Those a bit too sore or lacking in morale supply levels aren’t just going to be left to the purgatory of thoughtless rowing exertion; using the power curve and asking for some feedback on what your monitor is telling you is a second way in which we can spice up our monotonous warm-ups via practicing for performance capacity and movement refinement.

Impact/Focus: Ring Dip Ascension Ladder
For the first :30 seconds of every minute, on the minute, for twelve minutes complete the prescribed rep load of Ring Dips.
The first :30 of minute one require the athlete to complete 2 reps, the first :30 of minute two requires 4 reps to be completed, the first :30 seconds of minute three require 6 completed reps, continue for as long as possible increasing by two reps per round until failure or training’s conclusion.

Athletes are to climb as high up the rep ladder as possible within each :30 work interval time limit. If/When failure to complete the workload occurs the athlete begins the following Ring Dip set with 2 repetitions again, effectively starting over and proceeding from there by two reps per round until the time limit is reached.

Notes: Compare to scores from 11.03.2015 linked HERE. Get some, freaks.

Post scores to comments.

“Apples, Oranges, and !#@$%”
5 Rounds for time of
12 x Shoulder-2-Overhead (95/65lbs)
12 x Bar Facing Burpees
Row 12kcal

Skill Development: Midline Development
For quality, with expeditious emphasis, complete 15-12-9 reps or seconds of
I. GHD Sit-ups x Reps
II. Static Supine Plank Hold (on GHD) x Seconds
III. Hip and Back Extension x Reps

Notes: Demo video found HERE

Post training completed to comments.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Back Squat 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Liquid Stitches”
Complete 12-9-6-3 reps for time of
Hang Snatch (115/85)
Box Jumps (30/24)
Toes-2-Bar

Post times to comments.