WOD & Blog

Happy 239th Birthday to the United States Marine Corps.

REMINDER: Normal Hours on Veteran’s Day

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following workload based off your current 1RM Back Squat.

5 x 45%
5 x 55%
3 x 65%
4×3 x 85%

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“Bodyweight Sprint”
Complete 5 rounds for time
12 x Toes-2-Bar
15 x Dynamic Push-ups
Run 200m

Post times to comments.

Skill Development
Mobilize and Recover in preparation for tomorrow’s Hero WOD.

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
10 x Wallball (20/14)
10 x Push-up
10 x Hollow Rocks
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Pyramid Scheme”
Complete for time
10 x Handstand Push-ups
20 x Pull-ups
30 x Box Jumps (24/20)
40 x Wallball (20/14)
50 x Double-unders
40 x Wallball
30 x Box Jump (24/20)
20 x Pull-ups
10 x Handstand Push-ups

Post times to comments.

Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Warm-up
Jog/Arm Movement
Pike Walk
High Knees
Butt Kicks
Tumbling
III. Mobility

Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Puget Sound”
Complete as many rounds/reps as possible in 16:00 of
Row 500m
15 x ‘American’ KB Swings (32/24)
30 x Mountain Climbers (2ct)

Skill Development (Optional)
Bulletproof Shoulders: Video Demo HERE

Congratulation to Smiley Mike on completing the Manchester Marathon this past Sunday. He competed the marathon in 03:43:28. Great Job Mike!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Spider Lunges
25ft Bear Crawl
25ft Inchworms/Hollow Hold
10 x Leg Swings
III. Mobility

Impact/Focus #1: Front Squat 3RM
Warm-up as needed before working towards a 3-repetition max for Front Squat

Front Squat 3-3-3-3-3

Drop Sets: 2-3 sets x3 @ 80% (33X1 Tempo)

Notes: Tempo Explanation HERE

Impact/Focus #2: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Bench Press 3-3-3-3-3 (Tempo 02X1)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press.

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WOD
5-10:00 of Metabolic Conditioning

Congratulations to Luke Grilli and his wife Erica on their wedding this past weekend. We’re so happy for you both!

Warm-up Drills
I. Run 400m
II. 2 rounds of
4 x Turkish Get-ups (2L/2R)
6 x Sumo Deadlift High Pull (24/16)
8 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Turkish Get-ups EMOTM
After movement review, warm up as needed before completing the following workload every minute on the minute for 10:00.

2 x Turkish Get-ups (1L/1R)

Notes: Athletes new to movement may stick with a weight they are comfortable with. Experienced athletes should be using a challenging but completable weight for today’s workout.

“Brisk Autumn”
Complete 3 rounds for time of
10 x Power Snatch (95/65)
25 x V-ups
Run 400m

Post times to comments.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
10 x Abmat Sit-ups
10 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following based off your current 1RM Back Squat.
5 x 45% (Warm-up)
5 x 55% (Warm-up)
3 x 65% (Warm-up)
4×4 x 80%

Notes: An additional squat workout will be provided on Saturday to those looking for additional volume.

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“Elizabeth”
21-15-9 reps for time of
Clean (135/95)
Ring Dips

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WEAR YOUR COSTUMES TODAY!

Halloween Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes!

Warm-up Drills
I. Row 500m
II. 5:00 Animal Warm-up
25ft Bear Crawl
25ft Crab Walk
25ft Spider Lunges
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Zombie Circus: Halloween Edition”
Step right up for Halloween fun.

Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out…

Score you ask? The only object of the game is to finish the tasks that are presented to you.

Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!

Warm-up Drills
I. 2:00 x Speed Rope (Freestyle)
II. 5-4-3-2-1 reps of
Pull-ups
Medicine Ball Cleans (40/20)
Burpees
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Athletes still developing Muscle-up/Pull-up/Ring Dip:
1A. Muscle-up Transition Work 3-3-3-3-3
1B. Pull-ups/Ring Dips 5 sets x 3 reps each
2. Muscle-up Negatives 3-3-3-3-3

Athletes with Muscle-ups:
1. Deadhang Muscle-ups 2-2-2-2-2
2. Muscle-ups (CFGS) 5 sets x 3+ reps

Notes: Athletes still developing full range of motion pull-ups and ring dips will be instructed on the muscle-up transition. After completing 1A, athletes will then complete 1B for additional work.

“All Hallows’ Eve”
Complete as many rounds/reps as possible in 14:00 of
8 x Cleans (115/75)
14 x Box Jumps (30/24)

Post rounds/reps completed to comments.

Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!

Warm-up Drills
I. Row 2:00
II. 3 rounds of
:20 Handstand Hold
5 x Ring Rows
10 x Hindu Push-ups
III. Mobility

Impact/Focus #1B: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

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Impact/Focus #1B: Push Press
Using the weight from your last set of Press, complete the following workload.

Push Press: 3 sets of 5-10 reps with 2-second pause in “Dip” position.

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Impact/Focus #2: Grip Work
Athletes will spend 10:00 working through various methods focusing on developing their grip strength.

Farmer’s Walk
Plate Carry
Axle Bar Hold
Pull-up Hang

WOD
5-10 minutes of Metabolic Conditioning (Hint: Tires…)

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Power Snatch (45lbs/PVC)
7 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Walking Lunges
Warm up as needed before completing the following workload.

50ft x Max Walking Lunges (Front Rack)

Notes: After warm-up athletes will have 3-4 attempts to move the most weight possible for 50ft of walking lunges with the barbell in the front rack.

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“Jack-o-latern”
4 rounds for time of
Run 200m
8 x Power Snatch (135/95)
12 x L-Leg Raises (Strict)

Post times to comments.