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Friday – 8/26/2016: Bench Press Volume & 2 Rounds For Time

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Friday – 8/26/2016

Strength: Bench Press

10-10-10

Take at least 3 work sets to build to a heavy set of 10 reps.
Can you get 75% or your 1RM from 8/9/16?

MetCon
2 Rounds For Time

350m Row
15 Toes-To-Bar
200m Run
7 Squat Cleans 135/95#

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Thursday – 8/25/2016: Flight Simulator and More!

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Thursday – 8/25/2016

MetCon

0:00-8:00
For Time:
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders

8:00-14:00
400m Run with 45/25# plate
Then:
AMRAP
2-4-6-8…
Plate Ground-To-Overhead
Burpees onto Plate

14:00-18:00
Rest

18:00
For Time:
27 American Kettlebell Swings 70/53#
200m Run
21 American Kettlebell Swings
200m Run
15 American Kettlebell Swings

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Wednesday – 8/24/2016: Squats & Dips

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Wednesday – 8/24/2016

Strength: Squats (Day 5/20) ONLY 60 total reps now!

5 x (4 Front Squats + 8 Back Squats) @ 65% of Back Squat 1RM

Perform this as 5 sets, all at the same weight. Each set is a total of 12 reps; 5 front squats immediately followed by 8 back squats. Rack the bar after the 5th front squat (do not take a rest), set up to back squat, take the bar out of the rack again, and perform the next 8 back squat reps to complete the set.

HERE is the template so you can enter your Back Squat 1 Rep Max, print, and come to class ready to work hard and then recover.

MetCon

0:00 – 7:00
400m Run
20 Ring Dips
AMRAP Wall Balls 20/14# 10/9′

7:00 – 9:00
Rest

9:00 – 14:00
400m Run
20 Wall Balls
AMRAP Ring Dips

Score both the AMRAPs so that you have two scores on the MetCon.

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Tuesday – 8/23/2016: Clean & Jerk & 10-to-1 & 1-to-10

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Tuesday – 8/23/2016

Weightlifting
8 x 2:00

Power Clean + Push Press + Power Jerk

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from round to round based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive rounds, you must increase weight.
  • If you fail to perform the complex on two consecutive rounds, you must decrease weight, then build back up.

MetCon
For Time:

10 Box Jumps 24/20″ + 1 Shoulder-To-Overhead 115/75#
9 BJ + 2 S2OH
8 BJ + 3 S2OH
7 BJ + 4 S2OH
6 BJ + 5 S2OH
5 BJ + 6 S2OH
4 BJ + 7 S2OH
3 BJ + 8 S2OH
2 BJ + 9 S2OH
1 BJ + 10 S2OH

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Weekly Accessory Homework!

Accessory Work For The Week Of Monday 8/22/2016:

  1. Tabata (AMRAP 8x :20/:10 work/rest) Abmat Sit-Ups: two times this week
  2. 3×15 Romanian Deadlifts 135/95#: two times this week
  3. 200 Push-Ups: Accumilate this week
  4. 2×5 Unbroken Turkish Get-Ups (each arm) 35/26#: three times this week
  5. Accumulate 2:00 Side Plank (each side): three times this week

This represents work to be done in addition to attending classes regularly. These exercises are a great way to “fill in the gaps” of strength, mobility, and control necessary to excel at the functional movements and classical lifts we practice and perform day-in and day-out.

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Monday – 8/22/2016: Deadlifts & 6-9-12 For Time

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Monday – 8/22/2016

Strength: Deadlift
6 x 2:00

3 Touch-And-Go Deadlifts at 75% of 1RM.

Focus on holding good posture and using impeccable technique.
All 18 reps should be done at the same weight, 75% of your 1RM.

MetCon
For Time:

6-9-12

Power Snatch 95/65#
Back Squat 95/65#
Pull-Up
Push-Up
Bar-Facing Over-The-Bar Burpee

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Sunday – 8/21/2016: Open Gym

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Sunday – 8/21/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday – 8/20/2016: Partner Double “Jackie”

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THERE WILL BE ONLY A 9AM CLASS TODAY IN ORDER TO SET UP FOR VET EXPO 2K16

Saturday – 8/20/2016

Partner WOD
For Time:

2000m Row
100 Thrusters 45/35#
60 Pull-Ups

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Reminder: Saturday 9am only

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Reminder:  We will have one class at 9am this Saturday.  Vet Expo will be setting up at 10am.

 

Friday – 8/19/2016

Strength: Squats (Day 4/20) IT’S THE LAST DAY OF 80 REPS!

4 x (7 Front Squats + 13 Back Squats) @ 55% of Back Squat 1RM*

*If you weren’t here on Tuesday, your weight is 60% of your Back Squat 1RM

Perform this as 4 sets, all at the same weight. Each set is a total of 20 reps; 7 front squats immediately followed by 13 back squats. Rack the bar after the 7th front squat (do not take a rest), set up to back squat, take the bar out of the rack again, and perform the next 13 back squat reps to complete the set.

HERE is the template so you can enter your Back Squat 1 Rep Max, print, and come to class ready to work hard and then recover.

MetCon
3 Rounds For Time

12 Box Step-Ups with Med Ball Overhead* 24/20″ 20/14#
200m Run

*Hold the medicine ball with both hands, overhead, arms straight. The ball may not touch your head! If it does, your coach may decide a penalty at their discretion.

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Thursday – 8/18/2016: Jerks & Double-Unders

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Thursday – 8/18/2016

Skill: Jerk Work

Weightlifting
Push Press + Power Jerk + Split Jerk (from the rack)

Work to a heavy weight of the complex, using strong hip drive and efficient technique.

MetCon
AMRAP 12

20 Double-Unders
15 American Kettlebell Swings 53/25#
10 Toes-To-Bar

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