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Weekly WODs: 8/7/17-8/11/17

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MONDAY

*T2B drill & med ball situps

WOD:

13-11-8-6-4-2
Deadball clean shoulder toss
Box jumps

TUESDAY

L-hang & pistols

WOD:

21-15-9
Sumo DL (115/85)
HRPU
T2B

Wednesday

*Build to heavy double front squat

WOD (FGB-style)

Calorie row
Single unders
Back rack front lunge (95/65)
Push press (95/65)
American swings (53/35)

THURSDAY

*Weighted max plank hold (or PVC down back to ensure form 1x), candlesticks, & midline work

WOD:

3 RFT

10 pull ups
20 burpees
30 sit ups

FRIDAY

*OH squat for form and balance

WOD:

“DT”

5 RFT of:
12 Deadlifts (155)
9 Hang Power Cleans
6 Push Jerks

*Intended stimulus: approximately 6-9 minutes of work with great form. Please choose working weight accordingly (we will help you with this).

Weekly WODs, 7/31/17 – 8/4/17… And new 6:30am class format!

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Happy Sunday!

First of all, we would like to congratulate everyone on their PRs after this strength cycle! We saw gains in everyone. It was such a joy to watch everyone progress over the last 6-ish weeks.

This week we plan to start gearing everyone toward our upcoming cycle, with focus on midline stabilization and bodyweight movements . We will also be throwing in some snatch work. We will continue to work Crossover Symmetry every day, as well.

6:30am class will be an EXPRESS class as of 8/1/2017. This class will focus on the warmup, WOD, and cool-down. The WOD may vary from the other regularly-scheduled classes to ensure you are getting the most of out of your 30 minutes. If you intend to keep working Crossover Symmetry, you are welcome during other class times as long as it doesn’t interfere with what’s happening in class at that time. 6:30am classes will not involve Crossover Symmetry on a daily basis.

7/31/17 6:30am class will be a time to come in and make up any 1RM testing you missed last week, otherwise we will still be running it as a regular class, so if you aren’t into re-testing, come anyway and we will still get you through the WOD.

MONDAY

Strength/Skill: Hang squat clean, find 10RM

WOD:
40-30-20-10
Russian Kettlebell Swings (72/53)
Double Unders

TUESDAY

Strength/Skill: Hang power snatch

WOD:
17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

WEDNESDAY

Strength/Accessory:
3 Back Squats @ 85-90% every 3 minutes for 15 minutes

WOD:
4 min AMRAP of
10 Farmer Carry Step-ups
10 V-Ups

THURSDAY

Skill/Accessory: L-sits, archer to hollow holds

WOD:
For Time
15 Deadlifts (225/155)
30 Wall Balls (20/14)
12 Deadlifts
24 Wall Balls
9 Deadlifts
18 Wall Balls

FRIDAY

Strength/Accessory: Z press, handstand holds

WOD:
3 RFT
20 Hang Squat Cleans (use 10RM from Monday)
20 Pull-ups
20 Butterfly Sit-ups

Weekly WODs: 7/24-7/28

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Re-test week! Get ready to max out, friends. Your scores on the board for this week will be the weights lifted. We can’t wait to see some shiny new PRs.

We do have our monthly ROMWOD this coming Thursday. This will be SO important to include in your regimen this week with all the work you will be doing.

If you are not feeling healthy, please don’t work the 1 RM this week. We can work out a later opportunity to test. Let’s not sacrifice our bodies for numbers, folks. Come in and mobilize instead, if need be. You can always work Crossover Symmetry as an alternative.

 

MONDAY

Test 1 RM for Back Squat and Strict Press

No WOD: take your time getting your 1 RM tested properly!

TUESDAY

Test 1 RM for Deadlift and Bench Press

No WOD: take your time getting your 1 RM tested properly!

 

WEDNESDAY

Test 1 RM for Power Clean

WOD: “Mini Chelsea”

20-min EMOM:

5 Pull-ups

10 Push-ups

15 Air Squats

 

THURSDAY

ROMWOD

 

FRIDAY

For Time (20-min time cap)

10 DB Snatches (50/35)

15 Burpee Box Jump-overs (24″/20″)

20 DBS

15 BBJO

30 DBS

15 BBJO

40 DBS

15 BBJO

50 DBS

15 BBJO

Compare to 3/17/17 OR 2/24/17.

If needed, we will run this in 2 heats based on equipment availability.

 

 

 

Weekly WODs: 7/17-7/21

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De-load week! No prescribed weights, keep working that strength stuff, and recover well.

We are re-testing maxes next week as well as a benchmark WOD that we completed a few months ago, so play it smart!

 

 

MONDAY
Strict Press
WOD:

5 RFT
250m Row
30 Alt Russian Swings
20 Sit-Ups

 
TUESDAY
Back squat

WOD:

15-min AMRAP
5 HRPU
10 Deadlifts
15 Rows

 

WEDNESDAY
Power Cleans & Pullups

WOD:

1-2-3-4-5-6-7-8-9-10
Wall Balls & Box Jumps

 

THURSDAY
Bench
WOD:
3 RFT
10 Single-Arm OH Squat
20 DU
30 Ball Slams

 

FRIDAY

WOD:
20-min  AMRAP
2 Rope Climbs
10 Walking Lunges
10 DB Clean & Jerks

Weekly WODs: 7/3-7/7

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MONDAY (CLASS @ 6:30am, 8:30am, and 12:30pm ONLY)

Strength: Strict Press

WOD

12-min AMRAP

1-min each: Single Unders & Dumbell Snatches (35/20)

2-min each: Single Unders & Dumbell Snatches (35/20)

3-min each: Single Unders & Dumbell Snatches (35/20)

 

TUESDAY

HAPPY INDEPENDENCE DAY! Class at 9am.

1776 Team WOD (teams of 3):

Complete 1776 reps of choice between 3 people. No more than 200 reps of any movement, and must do at least 10 reps of each movement.

Russian KBS (53/35)

Box Jumps (24″/20″)

Air Squats

Push-ups

Burpees

Pull-ups

Sit-ups

Calorie Row

Double Unders

Wall Balls (20/14)

Slam Balls (15/10)

 

WEDNESDAY

Mob. Work: Shoulders, T-Spine, Hips

Strength: Pull-ups

WOD

Tabata

Hang Power Cleans (95/65)

Hollow Holds

Ring Dips

 

THURSDAY

Strength: EMOM (10-minutes)

Even: 8 Back Squats

Odd: 8 Push Press

100% of most recent STRICT PRESS working set for both

WOD

21-15-9

American KBS

Sit-ups

*Accumulate 1000m rowing total throughout WOD

 

FRIDAY

Mob. Work: Hamstrings & glutes

Strength: Bench

WOD

21-15-9-9-15-21

Deadlifts (115/85)

Burpees OTB

 

 

Weekly WODs: 6/26-6/30

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MONDAY

Strength: Strict Press

WOD:

3 Rds of 60 seconds each:

Wall balls (20/14)

Calorie Row

Alternating KBS (53/35)

Clock runs continuously, 1 minute of rest after completing all three movements. Score by adding total reps/calories (Fight Gone Bad-style).

 

TUESDAY

Strength: Back Squat

WOD:

8-min AMRAP

Start with 3 reps each, then add 3 reps to each round

3 Deadlifts (135/105)

3 Hand-release pushups

 

WEDNESDAY

Strength: Power Cleans

WOD:

15-min AMRAP

1 Pull-Up

1 Burpee

1 Air Squat

 

THURSDAY

ROMWOD

 

FRIDAY

Strength: Bench Press

WOD:

Buy-in: 450m run, then:

50 Thrusters (65)

50 Double Unders

***Can take breaks as needed, but must finish all reps for one movement before moving on to the next.

 

Weekly WODs! 6/19-6/23

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MONDAY

Strength: Strict Press

WOD

“Annie”

50-40-30-20-10

DU

Sit-ups

 

TUESDAY

Strength: Back Squat & Deadlift

WOD

21-15-9

DB Hang Power Clean & Press

Reverse Burpees

***3 Rope Climbs to be completed at any time per each round

 

WEDNESDAY

Strength: Pull-ups & Power Cleans

WOD

3 RFT OF:

300m Run

15 DB Thrusters

 

THURSDAY

ROMWOD

 

FRIDAY

Strength: OH Squats & Bench Press

WOD

1-2-3-4-5-6-7-8-9-10

KBS (53/35)

T2B

 

June 12th-June 16th, 2017 WODs

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It’s the start of a brand new week and a brand new strength cycle! We’ve worked over the last 2 weeks to establish a current 1RM for all the lifts that we will be working for the next 6 weeks. It’ll be a while before we re-test those, so enjoy your current personal best now as it likely will change a great deal over the cycle. Please refer to www.warmupreps.com and select Starting Strength to get familiar with how the rep scheme works for the various lifts.

Remember that we have Bingo cards for you! Starting next Monday, you can start earning those spaces. A few of you have already picked up your cards and have gotten a sneak peak at the fun coming your way.

We will continue to have Open Gym hours here and there. We can’t currently offer it in the mornings as those time slots are booked up for the summer, but we will vary these as much as we can as long as we have interest.

On to the WODs!

MONDAY

Strength: Strict Overhead Press

WOD (COMPARE TO 5/2/2017)

15-min AMRAP of:

10 Med Ball Cleans (20/14)

20 Sit-ups

30 D.U.

 

TUESDAY

Strength: Back Squat & Deadlift

WOD

8-Min AMRAP of:

10 Burpees

5 Power Snatches

 

WEDNESDAY

Strength: Pull-ups & Power Cleans

WOD

10-20-30 of:

Alt DB Snatch (35/20)

Box Jumps (24″/20″)

 

THURSDAY
ROMWOD

 

FRIDAY

Strength: Back Squat & Bench Press

WOD

4 RFT of:

10 Push Press

Run 200m

 

 

 

June 5th-9th, 2017

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Hey, guys! Announcements are short and sweet:

1) We will have open gym on 6/5 from 6:30pm-7:30pm. Come work those skills or make up a missed WOD.

2) Beginners’ classes commence on 6/6 at 6:30pm! Remember that for the remainder of the summer, we will have no regular 6:30pm classes.

 

Monday:
1 RM Bench
WOD

3RFT
200m run w/med ball (20/14)
20 wall ball sit ups
200m run w/kettlebell (35/26)
20 kb Russian twists

Tuesday:
Front squat 5-5-5-5-5
WOD
21-15-9
Cal row/bike
Push ups

Wednesday:
Power clean 1 RM
WOD
8 RFT
10 wall balls (20/14)
3 pull-ups

Thursday:

ROMWOD

Friday:
Max pull ups – strict or lightest bands only, 3 attempts

Pistol squats – 3 sets of 5-7 each leg
WOD

12-min AMRAP
9 deadlifts (135/105)
12 ring dips
15 box jumps

 

May 29th – June 2nd, 2017

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Over the past several weeks, we’ve been prepping you for a strength cycle. Now that you are all familiar with the movements that we will be working on, it’s time to re-test your 1 Rep Max. For the next several weeks, we will be working to increase strength in the bench press, deadlift, back squat, and strict overhead press (eventually, we will throw in the power clean and strict pull-up work). Becoming stronger in this way will improve your performance during the WODs overall. Now is the time to be recording your sets and the weight used. This will be KEY in tracking progress. We’ve obtained several mini whiteboards that we can place right on the rig so you can easily write down your numbers as you go. Come into the gym prepared. Always have your notebook handy. We will work on adding open gym hours as we go in case you miss a day of 1RM testing. You won’t want to miss out on this cycle, guys.

Please remember that if we don’t allow you to do back squats, it’s nothing personal. We can only allow those who are able to achieve full range of motion during bodyweight squats without fatiguing to load the barbell. We also can not let you load more weight during deadlifts if your backs start to round. We will continue to refine movements, guys, as long as it takes. It’s worth it. Come in, be coachable, and let’s get those strength gains.

 

Let’s get to it, shall we?

.

 

TUESDAY

Strength: Find 1RM for STRICT PRESS

WOD:

3RFT

15 T2B
30 DU
WEDNESDAY

Strength: Find 1RM for BACK SQUAT

WOD:

12-MIN AMRAP – must start with nothing heavier than the empty barbell, add weight each round after each successful lift!

1 HANG SQUAT SNATCH
10 BOX JUMPS (24″/20″)

**YOUR SCORE ON THE BOARD = HEAVIEST HANG SQUAT SNATCH SUCCESSFULLY LIFTED

 

THURSDAY

ROMWOD

 

FRIDAY

Strength: Find 1RM for DEADLIFT

WOD:

“Grace”

30 Clean and Jerks (135/95)

COMPARE RESULTS TO APRIL 5TH, 2017.