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Saturday – 4/23/2016: Team WOD!

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Saturday – 4/23/2016

Team WOD
In teams of 3 or more…
AMRAP 20

AMRAP Calories Rowed* while

One team member runs 400m
&
The rest of the team holds 225# off the ground (below the hip)

*Cals may only be rowed while the weight is held off the ground

Score = Total Cals Rowed

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Friday – 4/22/2016: EMOM Weightlifting & go Go GO!

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Friday – 4/22/2016

Weightlifting
EMOM 10

Hang Power Clean + Touch-And-Go Power Clean

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

MetCon
15-12-9-6-3

Shoulder-To-Overhead 95/65#
Over-The-Bar Burpees

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Thursday – 4/21/2016: Front Squats & Muscle-Ups

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OUR COMMUNITY NEEDS YOUR HELP TO FIND NICOLE MITTENDORFF

Anyone with information concerning her whereabouts is asked to call Virginia State Police at 703-803-0026 or #77 on a cell phone or 911 or email at questions@vsp.virginia.gov

Thursday – 4/21/2016

Strength: Front Squat (Week 3 Day 2)

5 @ 50%
5 @ 60%
5 @ 65%
5 @ 70%

Just like last week, the front squats are still 4 sets of 5 reps, but now that last set is 70% instead of the 65% it was last time.

Remember, all percentages are STILL based on 1RM Back Squat.

MetCon
AMRAP in 4 Rounds

3:00 To Complete:
200m Run + AMRAP Ring Muscle-Ups

Score = Total Muscle-Up Reps Performed

Scales:
Ring Muscle-Ups
Bar Muscle-Ups
Banded Bar Muscle-Ups
3 Chest-To-Bar Pull-Ups + 3 Ring Dips
3 Pull-Ups + 3 Ring Dips
Then scale pull-ups and dips as usual, keeping the “3 + 3 = 1rep” structure

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Wednesday – 4/20/2016: Bench Press & Kettlebell Fun

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OUR COMMUNITY NEEDS YOUR HELP TO FIND NICOLE MITTENDORFF

Anyone with information concerning her whereabouts is asked to call Virginia State Police at 703-803-0026 or #77 on a cell phone or 911 or email at questions@vsp.virginia.gov

Wednesday – 4/20/2016

Strength: Bench Press

5-5-5-5-5

Build up to what feels like a “heavy” set of 5 reps today. This may or may not turn out to be a 5RM, depending on how you good you feel, how long it’s been since you bench pressed, and whether or not you log your training and record your weights

(Please log your training and record your weights.)

MetCon

AMRAP 5

3 Kettlebell Swings Right-Handed 53/35#
2 Kettlebell Cleans Right-Handed
1 Kettlebell Thruster Right-Handed
1 Kettlebell Push Press Right-Handed
3 Kettlebell Swings Right-Handed
3 Kettlebell Swings Left-Handed
2 Kettlebell Cleans Left-Handed
1 Kettlebell Thruster Left-Handed
1 Kettlebell Push Press Left-Handed
3 Kettlebell Swings Left-Handed

2:00 Rest

AMRAP 4
(same complex/round as above)

1:00 Rest

AMRAP 3
(same complex/round as above)

Pick up each AMRAP with the rep where you left off with the previous AMRAP, so that you finish with one score of rounds + reps.

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Tuesday – 4/19/2016: Power Snatches & A MetCon

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OUR COMMUNITY NEEDS YOUR HELP TO FIND NICOLE MITTENDORFF

Anyone with information concerning her whereabouts is asked to call Virginia State Police at 703-803-0026 or #77 on a cell phone or 911 or email at questions@vsp.virginia.gov

Tuesday – 4/19/2016

Weightlifting: Touch-And-Go Power Snatch 5RM

After warming up, take 15 minutes to find a 5RM.

Keep the bar close and snap to a power receiving position. Maintain the integrity of a true “touch-and-go” set. This should feel like a mini-MetCon.

MetCon
8:00 To Complete

500m Row
50 Abmat Sit-Ups
100 Double-Unders
AMRAP Burpees

Score =  Total Burpees Performed

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Monday – 4/18/2016: Back Squats & “Jackie”-ish

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OUR COMMUNITY NEEDS YOUR HELP TO FIND NICOLE MITTENDORFF

Monday – 4/18/2016

Strength: Back Squat (Week 3 Day 1)
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

The story of this week’s squats is “less volume and more intensity.” Look forward to fewer reps and greater weights!

All percentages are based on 1RM Back Squat.

MetCon
For Time

800m Run
50 Jumping Air Squats
30 Pull-Ups

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Sunday – 4/17/2016: Open Gym

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Sunday 4/17/2016

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 – 4/16/2016: Partner VS. Partner WOD!

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Saturday – 4/16/2016

Partner WOD (Partner VS Partner)
6 Rounds

While one partner completes…
400m Farmer’s Carry 53/35# (each hand)

The other partner performs…
AMRAP
5 Burpees
10 Box Step-Ups Holding A Medicine Ball 24/20″ 20/14#
5 Wall Balls 10/9′ 20/14#

  • Each partner will do the farmer’s carry 3 times.
  • When one partner returns from the farmer’s walk, the partners switch roles, picking up in the second and third time doing the AMRAP where they left off in their previous round.
  • Go fast on the farmer’s walks so your partner has less time to AMRAP!
  • Perform more rounds + reps in the AMRAP than your partner!
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Friday – 4/15/2016: Front Squats & “Helen”

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Friday – 4/15/2016

Strength: Front Squat (Week 2 Day 2)
5 @ 50%
5 @ 60%
2×5 @ 65%

Today’s front squats are still 4 sets of 5 reps, just like last week, but now the weight has crept up to 65% instead of 60%.

Remember, all percentages are based on 1RM Back Squat.

MetCon
“Helen”

3 Rounds For Time

400m Run
21 Kettlebell Swings 53/35#
12 Pull-Ups

Compare time and scales to 1/12/2016.

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Thursday – 4/14/2016: Handstands, Double-Unders, and a Tabata

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Thursday – 4/14/2016

Skill: Handstands
Work on:

  • A “nose and toes” to the wall wall-walk
  • Kicking up to the wall into a handstand
  • Shoulder taps in a wall-supported handstand
  • Moving off the wall into a freestanding handstand from a wall-supported handstand while facing the wall, then walking away from he wall from a “nose and toes” wall-supported handstand.

Remember to work on maintaining a hollow body position at all times.

Test: 2:00 of as many Double-Unders as possible

MetCon
Tabata

Box Jumps 24/20″
Double-Unders
Russian Kettlebell Swings 53/35#

8 x (0:20 work/0:10 Rest) per exercise before moving on to the next exercise. The entire workout will take 12:00.

Score = Total Reps Performed

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