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Tuesday 2/9/2016

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Tuesday 2/9/2016

Strength: Back Squat

3×3 @ 90% of your “3RM”

OR (if you missed the recent 3RM)

Find your 3RM
Then 5 @ 95%, 5 @ 90%

Remember…
To estimate a goal weight for your 3RM, multiply your most recent 5RM from the past few weeks by 1.07

As general guidelines:
Your 5RM is 93.5% of your 3RM
Your 5RM is 87% of your 1RM
Your 3RM is 93% of your 1RM

MetCon
“Diane”

21-15-9
Deadlifts 225/155#
Handstand Push-Ups

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Monday 2/8/2016

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Monday 2/8/2016

Weightlifting:

6 x 2:00 Rounds
Each round complete…
Hang Snatch + Snatch
(drop between reps)

Warm up, then with the clock running and starting at a moderate weight make ONE attempt at the complex each round. You may drop the bar between the two lifts in the complex, but reset quickly, as if performing a “double.” Add weight round-to-round based on successful lifts and feel. The goal is to complete the complex with the most weight possible today.

MetCon

AMRAP 5
10 Plate-Overhead Walking Lunges 45/25#
10 Burpees onto the Plate
200m Run with the Plate

Rest 2:00

AMRAP 7
10 Plate-Overhead Walking Lunges 45/25#
10 Burpees onto the Plate
200m Run with the Plate

No pacing! Go all out for 5 minutes and record your score as rounds + reps. Recover as best you can in 2 minutes, then restart the workout and try to BEAT your first score, having 2 more minutes to work, but being fatigued. Record your score from both AMRAPs.

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Sunday 2/7/2016

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Sunday 2/7/2016

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 2/6/2016

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Saturday 2/6/2016

Partner WOD

72 Cal Row
Then…
9-15-21-27-21-15-9
Russian Kettlebell Swings 70/53#
Toes-To-Bar

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Friday 2/5/2016

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Friday 2/5/2016

Strength: Strict Press
3×5

Find a weight that is challenging to press for five consecutive reps, and use the same weight for all three sets. Your weight will likely be greater than what you used for the recent 5×5, but less than the (more) recent 5×3.

Rest as much as needed between sets. Use impeccable technique, and keep the midline rigid. Do not lean back!

MetCon

4 Rounds

AMRAP 3

1 – 2 – 3 – 4 – 5 …
Shoulder-To-Overhead 95/65#
20′ Shuttle Run

Rest 3:00 between rounds

One (1) Shuttle Run = Out 20′ – TOUCH THE GROUND – Back 20′

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Thursday 2/4/2016

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Thursday 2/4/2016

Strength: Back Squat

Find your 3RM
Then 5 @ 95%, 5 @ 90%

To estimate a goal weight for your 3RM, multiply your most recent 5RM from the past few weeks by 1.07

As general guidelines:
Your 5RM is 93.5% of your 3RM
Your 5RM is 87% of your 1RM
Your 3RM is 93% of your 1RM

MetCon

8 Rounds:

1:00 to complete
6 Push-Ups
3 Double-Kettlebell Thrusters 53/35#
directly into…
AMRAP Unbroken Double-Kettlebell Front Rack Walking Lunges 53/35#

Rest exactly 1:00 between each round

Score = Total walking lunges performed

The kettlebell reps following the push-ups MUST be performed unbroken (without the kettlebells being returned to the ground). If the kettlebells are dropped, even before the 1:00 interval concludes, the round is complete and no further lunge reps may be recorded. Work on pushing as hard as possible continuously for one minute, eight times.

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Wednesday 2/3/2016

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Wednesday 2/3/2016

Weightlifting:

6 x 2:00 Rounds
Each round complete…
Hang Power Clean + Hang Squat Clean + Front Squat

Warm up, then with the clock running and starting at a moderate weight make ONE attempt at the complex each round. Add weight round-to-round based on successful lifts and feel. The goal is to complete the complex unbroken with the most weight possible today.

MetCon

Death By:

3/4 Bodyweight Hang Power Cleans

With a running clock perform one rep in the first minute, two in the second, three in the fourth, five in the fifth, etc. until you can no longer complete the assigned number of reps within the given minute.

Score = Total Reps

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Tuesday 2/2/2016

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Tuesday 2/2/2016

Skill: Double-Unders

MetCon

4 Rounds for Time:

750m Row
20 Burpees Over-the-Box 24/20″
30 Plate Ground-to-Overheads 45/35#
50 Double-Unders

(30 min Time Cap)

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Monday 2/1/2016

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Monday 2/1/2016

Strength: Front Squat

Work to a heavy 1×5
then
Perform a 1:00 AMRAP with 60% of your 1×5 weight

Record you 1×5 weight, as well as the reps and weight for the AMRAP

MetCon
“14.2/15.2” … into AMRAP 12

Every 3mins for as long as possible complete:

From 0:00-3:00
2 Rounds of:
10 Overhead Squats 95/65#
10 Chest-To-Bar Pull-Ups

From 3:00-6:00
2 Rounds of:
12 Overhead Squats 95/65#
12 Chest-To-Bar Pull-Ups

From 6:00-9:00
2 Rounds of:
14 Overhead Squats 95/65#
14 Chest-To-Bar Pull-Ups

Etc., following the same pattern until you fail to complete both rounds

*If you fail before the round of 16’s, then continue following the same pattern as an AMRAP 12*

The Open is coming… Open movement standards apply.

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OPEN GYM 10:00AM-12:00PM

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Sunday 1/31/2016

Open Gym from 10:00AM until noon. Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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