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Wednesday – 4/13/2016: Barbell Conditioning & An AMRAP

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Wednesday – 4/13/2016

Weightlifting
EMOM 10

Power Clean + Squat Clean Thruster + Power Jerk

Perform the complex unbroken, going touch-and-go from the power clean to the squat clean thruster, and controlling the finish of the thruster back down to the rack before the power jerk. Work to the heaviest weight possible, lifting each minute, adding weight based on successful lifts and feel.

MetCon
AMRAP 10

10 Ring Dips
20 Dumbbell Renegade Rows 40/30#
30 Abmat Sit-Ups

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Tuesday – 4/12/2016: Back Squats Are Back & Three Sprints

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Tuesday – 4/12/2016

Strength: Back Squat (Week 2 Day 1)
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

Today’s volume is greater than last Monday’s, but the heaviest weight remains the same at 80% of 1RM.

All percentages are based on 1RM Back Squat.

MetCon

SPRINT through these 45 “reps” at 100% effort.
20 Cal Row
15 Wall Balls
10 Cal Row

Recover completely, then make 2 more maximum effort sprints.
Recover completely between each of the 3 sprints.
Record the time it takes to complete the 45 “reps” each time, so you have 3 scores.
Strive to have as little drop-off in your times as possible.
Absolutely no pacing!

 

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Monday – 4/11/16: TnG Snatching & Moving Odd Objects

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Monday – 4/11/2016

Weightlifting:

6 x 2:00 Rounds
Each round complete…
3 Touch-And-Go Power Snatches (without moving the feet)

Strive to perform the reps without moving your feet, keeping the bar close, and reloading to the hip before tapping the ground and initiating the next power snatch. Snappy hips and fast elbows!

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
For Time

200m Run
10 Hand-Release Burpees To Plate
20 Plate Ground-To-Overhead 45/25#
10 Hand-Release Burpees To Plate
200m Run
10 Hand-Release Burpees To Plate
20 Plate Ground-To-Overhead 45/25#
10 Hand-Release Burpees To Plate
200m Run

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Sunday – 4/10/2016: Open Gym

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Sunday 4/10/2016

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 – 4/9/2016: Partner Chipper WOD

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Saturday – 4/9/2016

Partner WOD
For Time

1500m Row
60 Wall Balls 10/9′ 20/14#
50 Dumbbell Box Step-Ups 24/20″ 40/30#
40 Dumbbell Shoulder-To-Overhead 40/30#
30 Burpees

One partner completing reps at any given time.

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Friday – 4/8/2016: Runs & Pulls

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Friday – 4/8/2016

Test: Strict Pull-Ups*

Find the maximum number of strict, prone-grip, unbroken pull-ups you can do.

*If you cannot perform a strict pull-up (YET), this is an opportunity to work on pull-up strength with your coach! Then, find the amount of band tension that allows you to perform three sets of no less than 5 and no more than 10 banded strict pull-ups (and use that setup for the WOD).

MetCon
5 Rounds For Time

400m Run
9 Pull-Ups
3 Deadlifts at 80% of 1RM

Run fast, strive to kip the pull-ups unbroken, then set up and pull each deadlift with impeccable technique.

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Thursday – 4/7/2016: Front Squats & A Triplet

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Thursday – 4/7/2016

Strength: Front Squat (Week 1 Day 2)
5 @ 50%
3×5 @ 60%

ALL PERCENTAGES ARE BASED ON 1RM BACK SQUAT.
Don’t worry, these weights are manageable for your front squat today.

MetCon
AMRAP 6
9 Power Snatches 95/65#
15 Toes-To-Bar
21 Air Squats

2:00 Rest

AMRAP 4
6 Power Snatches 95/65#
10 Toes-To-Bar
14 Air Squats

Score = Rounds + Reps from each AMRAP (2 scores)

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Wednesday – 4/6/16: Shoulder-To-Overhead Strength & 21-15-9

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Wednesday – 4/6/2016

Strength: Push Press + Power Jerk (from the rack)

Work up to what feels “heavy” today, then perform 3 sets of the complex at that weight.
Strive to beat the weight of your Push Press “heavy double” from Thursday 3/31/16.

MetCon
21-15-9

Ring Dips
Push-Ups
Box Jumps 24/20″

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Tuesday – 4/5/16: TnG Cleaning & A Speedy MetCon

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Tuesday – 4/5/2016

Weightlifting:

6 x 2:00 Rounds
Each round complete…
3 Touch-And-Go Power Cleans (without moving the feet)

Strive to perform the reps without moving your feet, keeping the bar close, and reloading to the hip before tapping the ground and initiating the next power clean. Snappy hips and fast elbows!

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.

Test: 500m Row

MetCon
5 Rounds:
15 Abmat Sit-Ups
15 American Kettlebell Swings 53/35#

Then…
10 Burpees

(For Time)

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Monday – 4/4/2016: A Squat Cycle Begins!

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Monday – 4/4/2016

Strength: Back Squat (Week 1 Day 1)
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%

All percentages are based on 1RM Back Squat.

MetCon
0:00 – 3:00 To Complete
10 Hang Power Cleans 115/75#
20 Shoulder-To-Overhead 115/75#
AMRAP Double-Unders

3:00 – 5:00 Rest

5:00 – 8:00 To Complete
20 Hang Power Cleans 115/75#
10 Shoulder-To-Overhead 115/75#
AMRAP Double-Unders

Score = Total Double-Unders Performed

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