Sunday 01.21.18

Open Gym 10:00am – 12:00pm

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Saturday 01.20.18

9:15am Team WOD
2 person teams
20 rft (total, taking turns for 10 each)
30 DU
10 pull ups
10 push press

F: 55/35#
P: 95/55#
C: 115/75#

10:00am Hero WOD & Cardio WOD
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Forrest:
3 rft: 20 l-pull ups, 30 t2b, 40 burpees, 800m run

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Friday 01.19.18

Warm Up
2 Rounds
Run 400m
12 Handstand Push Ups/HS Holds (~30 sec)

Strength – compare to 12.08
Find 1RM Push Jerk

MetCon – compare to 12.08
3 Rounds
9 Power Snatch
6/4 Muscle Ups

E: 55/35#; 6/4 ring MU transitions
F: 75/55#; 6/4 pull ups + 6/4 banded dips
P: 115/75#; banded bar or 6/4 dead hangs + 6/4 ring dips
C: 135/95#; bar
C+: 135/95#; ring

Lots of time to work on push jerk technique prior to starting the metcon. Take your time getting your athletes ready to go overhead. On the 3 round workout we’d be looking for a time of 10:00 or under. The pace needs to be fast, MUs should never be more than 2 sets.

After Party:
Core: 30 barbell side bends
CE: Continue Until Failure – In 3:00 Complete: 20 Wallballs 20/14lbs + 10 Ring Dips; Rest Remainder. In 3:00 Complete: 22 Wallballs + 11 Ring Dips; Rest Remainder. In 3:00 Complete: 24 Wallballs + 12 Ring Dips; Rest Remainder. Etc..

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Thursday 01.18.18

Warm Up
Row 1000m + Run 800m

Strength – compared to 12.07
1 Set Max Reps DL at 65%

MetCon – compared to 12.07
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP

E: SU; hanging knee raises; 55/35#
F: 2x SU; hanging straight leg raises (AHAP); 65/45#
P: DU or 3x SU; t2b above parallel; 75/55#
C: 95/65#
Be sure to warm up those deadlifts with some posterior chain activation after the run/row. Stress the importance on midline prior to, I don’t want anyone to injure their midline. On the AMRAP that follows, athletes should be able to hit 6+ rounds.

After Party:
Core: 3 x :30 ring planks
CE: 3 Mile Run

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Wednesday 01.17.18

Warm Up
3:00 Plank Hold
50 Double Unders
3:00 Plank Hold
*Accumulate 3:00 by any means necessary

Strength – compare to 12.06
Find 1RM Snatch Complex:
Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat

MetCon – compare to 12.06
For Time
40 Pull Ups
40 Thrusters
40/30 Calorie Row

E: ring rows 35!5#; cals 30/20
F: thicker bands 55/35#
P: thinnest band 65/45#
C: 75/55#

Give your athletes 15-20 minutes to work up to a heavy single on the complex. On the MetCon the time domain is 6-12 minutes. With big sets of movements the key will be taking calculated breaks so that things don’t break down too much. Once you get on the rower, time to put the hammer down.

After Party:
Core: 5 x 50’ OH barbell carry (moderate load)
CE: AMRAP 2:00 x 3; Rest :60 = 20 Box Jump Overs 24/20″ + Max Sandbag Cleans in remaining time 150/100lbs

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Tuesday 01.16.18

Warm Up
15-12-9
Wall Balls
KB Swings
Box Jumps

Strength – compare to 12.05
Find a 5RM Back Squat

MetCon – compare to 12.05
4 Rounds
12 Bar Facing Burpee
20 DB Snatch

E: 20/10#
F: 30/15#
P: 40/25#
C: 50/35#

20-25 Minutes to work up to a heavy set of 5. The recent 3RM should give your athletes a good indication of where to start. The MetCon that follows should not exceed 10:00. Scale keep intensity.

After Party:
Core: bay to bay alligator walks
CE: Every :90 Until Failure = 3 Bar Muscle Ups; 5 Shoulder to OH 135/95lbs – Add 10/5lbs each round

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Monday 01.15.18 – ReTest Week

Warm Up
AMRAP 6:00
Row 300m
10 RDLs
10 Push Presses
All done with an empty bar

Strength – compare to 12.04
Find 1RM Misfit Clean Complex:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

MetCon- compare to 12.04
AMRAP 10 Minutes
Run 200m
12 HSPU
9 Hang Power Snatch

E: seated DB press; 35/15#
F: 2+ ab mat or box HSPU; 55/35#
P: 1 ab mat; 65/45#
C: 75/55#

Give your athletes 15-20 minutes to work up to a heavy single on the complex. Follow up the lift with the 10:00 AMRAP.. Looking for less than 3 sets per round on the HSPU. HPS should be UB each time.

After Party:
Core: 3 x 10 knees to elbows
CE: For Time Row 2K

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Sunday 01.14.18

Open Gym 10am – 12pm

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Saturday 01.13.18

9:15am Team WOD
2 person teams
10 burpees (each)
10 thrusters (each)
50 DU (each)
10 burpees
8 thrusters
40 DU
10 burpees
6 thrusters
30 DU
10 burpees
4 thrusters
20 du
10 burpees
2 thrusters
10 DU

F: 65/45#
P: 95/65#
C: 135/95#
C+ 155/115#

10:00am Hero WOD
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion
Abate
1 mile run, 21 c&j (155/110), 800m run, 21 c&j, 1 mile run

10:00am Cardio WOD
1 mile run, 21 burpees, 21 wall balls, 21 ring rows, 1 mile run

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Friday 01.12.18

Warm Up
EMOM 12:00
1: 12 Wall Balls
2: DB Box Step Ups
3: 5 Strict Pull Ups

Strength
Push Jerk 5×3 @ 85%

MetCon
15 Power Snatch
30 Sit Ups
12 Power Snatch
24 Sit Ups
9 Power Snatch
18 Sit Ups

E: 55/35#
F: 65/45#
P: 95/65#
C: 115/75#

After Party:
Core: 3 x 10 barbell roll outs
CE: 3 Rounds: :90 Max Box Jump Overs 24/20″, :30 Rest; :90 Power Snatch 95/65lbs, :30 Rest

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