12/01/2017

A) Hip Bridges

5 x 10 HAP

B) Weightlifting

Max rep hang cleans in :30 X 3

(155/105)

C) Conditioning

EMOM 20

- 4 Rope Climbs
- Air Assault Bike (12/8)
- 10 Heavy Bag Overs
- Rowing (200m/150m)

- WOD BREAKDOWN -

A) These will be a bit different than how we usually do them. Instead of laying on the floor, we're going to prop our back against a bench. See video:Hip Bridges This dude does a lot of chatting, but the important demonstration is right in the beginning of the video.

B) I'll keep the clock running for everyone so you can go ahead and get these going as soon as you're finished with your hip bridges. Go as hard as you possibly can for :30, then rest as much as you need to. Rest enough to fully recover, and you feel confident that you can hit each set as hard as you possibly can.

Also, if you're not using your hook grip, then you're being foolish. The hang cleans are going to be VERY GRIP INTENSIVE.

C) WOOOO for Friday EMOMs and gangster rap all day! Let's have some fun tossing these bags over our shoulders. This EMOM will be done in stations.

11/30/2017

A) Bench Press

4 x 6 @ 70%

B) Weightlifting

Power Snatch + Snatch + OHS

Heavy Single

C) Conditioning

AMRAP 15

- 20 OHS (95/65)
- 20 Plate G2OH (45/25)
- 20 Weighted Sit Ups (53/35)

- WOD BREAKDOWN -

A) Bench day is going to continue to stay on Thursday for a while. Remember to keep your elbows in, press your feet into the floor, and use every muscle in your body.

B) Work to a heavy single for the complex. If you're someone who has a particularly hard time with these movements and you find your heavy weight quickly, then do that several times. Allow yourself to perfect the technique.

C) This workout is entirely about your core/midline. Have fun, and breath deep!

11/29/2017

A) Sumo Deadlift

4 x 6 @ 60%

B) Weightlifting:

Power Clean + 2 Front Squats + 2 Jerks

Heavy Single

C) Conditioning:

4 Rounds for Time

- 50 Double Unders
- 15 Burpees
- 25 Wall Balls

-WOD BREAKDOWN-

A) Sumo Deadlifts

Also, when pulling the bar, focus on pushing your knees out and leading with your upper back. (We will not be  using the bands like Mark Bell did in the video).

B) The purpose behind this clean & Jerk complex is to fatigue our back and legs, then have us perform 2 jerks. So - this could be related to jerking on tired legs after receiving a clean in a terrible position and frying our bodies before the jerk.

C) Conditioning:

Grind. Grind. Grind. Head down - eyes forward, and attack this beast. These sets are small enough to where you're going to be tempted to go unbroken - but your lungs WILL catch up to you by the 3rd round. Do what you can on the double unders - cruise control on the burpees, and sets you KNOW you can manage on the wall balls.

11/28/2017

A) Push Press

Find 10 RM

B) Weightlifting

2 snatch "panda" pulls + Snatch

C) Conditioning:

AMRAP 15

- 30 T2B
- 30 Push Ups
- 30 SDHP w/kettle bell (53/35)

- WOD BREAKDOWN -

A) What better way to end a long streak of no push press than a 10RM??? No arching the back, and get the bar behind your head at the top!

B) These are technically 'panda pulls'. See video for further explanation. This complex does NOT have to be done touch 'n go style. Meaning you can drop the bar after each pull if needed.

Panda Pulls with Doug Chapman - This dude is an excellent coach. If you search other videos he has out, you'll find that he has a great wealth of information to share with us all. I highly recommend searching him often when looking for technique videos related to what we do.

C) This WOD is designed to help you learn to fight through big sets without resting. The push ups are regular - NOT HR. The kettle bell should touch the ground at the start of each rep.

11/27/2017

A) Back Squat

3 x 10 @ 60%

B) Weightlifting

Power Clean + Power Jerk + Split Jerk

5 x 2

C) Conditioning:

AMRAP 13

- 15 Box Jumps
- 20 Front Rack DB Lunges (45/30)

- WOD BREAKDOWN -

A) This is an in between week as far as our strength training goes. So we're going to shake everything up a bit and do some high rep hypertrophy training. These are regular back squats (no pause).

B) Try and add some weight with each of your 5 sets. Don't necessarily go to maximum, but enough to challenge yourself.

C) Bringing back last years open with the DB Front squats!! These lunges are walking lunges.

11/26/2017

SUNDAY FUNDAY

-PARTNER WOD-

AMRAP 8 x 3

-10 Burpees
-20 OHS (95/65)
-30 DB Snatch (45/30)

- As many ab mat sit ups as possible*
- As many med ball squat cleans as possible*
- As many Russian swings as possible*

REST 2 MIN

SOCRE = # OF SIT UPS + # OF MED BALL CLEANS + # OF RUSSIAN SWINGS

*The AMRAP is to be done A B A style...as in, partner A does 10 Burpees, then partner B Does 20 OHS, then partner A does the 30 DB snatches, etc. HOWEVER...while you're the partner NOT working on the AMRAP, you're trying to get as many sit ups, med ball cleans, or Russian swings done as possible.

11/25/2017

PARTNER WORKOUT (teams of 2)

For Time:

- 50 Synchronized Air squats

- 50 Clean & Jerks (95/65)

- 50 Double Unders

- 50 Synchronized Air squats 

- 40 Clean & Jerks (115/75)

- 50 Double Unders 

- 50 Synchronized Air squats 

- 30 Clean & Jerks (135/95)

- 50 Double Unders 

- 50 Synchronized Air squats 

- 20 Clean & Jerks (155/105)

- 50 Double Unders 

- 50 Synchronized Air squats 

- 10 Clean & Jerks (185/135)

- 50 Double Unders 

11/24/2017

A) Bench Press

Find Heavy Single

B) Hang Cleans

5 x 2 Building

C) Conditioning:

"Fran"

21 - 15 - 9

- Thrusters
- Pull Ups

-WOD BREAKDOWN-

A) Seriously, who doesn't love bench day? We're not necessarily maxing out - but if the new PR is just a hop and a skip away, go for it.

B) You can do these hang cleans from any hang position you'd like (high hang, mid thigh, low hang, knee...up to you). Try and add a bit of weight as you progress through your 5 sets.

C) .....It just seemed appropriate......

Check this out:

The Story of Fran

11/22/2017

A) Deadlifts

Heavy Single

B) Power Jerks

5 x 2

C) Conditioning:

MOFO 16

Odd:
- 12 Russian Twists (53/35)
- 12 Pistol Squats

Even:
- 12 DB Snatches
- 30 Double Unders

11/21/2017

A) Strict Press

Find 1 RM

B) 2 Hang Snatch + 2 OHS

Heavy Single for the complex

C) Conditioning:

AMRAP 12

- 20 American Swings (53/35)
- 300 ft Run
- 15 HR Push Ups

-WOD BREAKDOWN-

A) This is supposed to be a true attempt at a new 1 RM. If it's not there, it's not there. Either way, let's give it a go.

B) Who loves snatch complexes?? That's what we got on our hands today. The purpose of these complexes is to help us remain strong in position. If form starts to fail - back off and do it right.

C) If you haven't been here, the last couple of days have been ROUGH! This is going to be more of a conditioning workout. Something you should be able to consistently move through.

11/20/2017

A) Back Squat

5 x 1 @ 90%+

B) Power Clean & Power Jerks

5 x 2 Building

C) Conditioning

10 - 15 - 20 - 25
T2B

40 - 30 - 20 - 10
DB Thrusters (45/30)

-WOD BREAKDOWN-

A) FINALLY!! We're taking the pause out. Let's have some fun and see if we can't manage a heavy back squat single. And if we happen to hit a PR, great! But it's more important that we get some heavy singles in at 90% or heavier.

B) Go by feel on these are far as how heavy you go. Don't feel pressured to put ight on the bar every set  if the weight feels heavy. Just build to what you can confidently handle for today.

C) WOOOOOO!!!!!!!!! It's going to be fun. Nothing like a gnarly tasting buncha fitness to start out the week right!

11/19/2017

SUNDAY FUNDAY

-Partner WOD- 

4 Rounds for Time:

- 80 Wall Balls

- 60 Hang Power Snatch (75/55)

- 40 Burpees

- 20 Box Jumps (30/24)

**Every 2 min - 30 Double Unders **

11/18/2017

-Partner WOD-

AMRAP 30

- 30 C2B pull ups
- 30 Burpees
- 30 Thrusters

**the thruster weights are as follows for each round:

Round 1 75/55
Round 2 95/65
Round 3 115/80
Round 4 135/95
Round 5 155/105

If you make it to round 5, thruster weight remains 155/105 for the rest of the AMRAP

11/17/2017'

A) Thrusters

5 x 2 @ 85%

B) Power Snatch

Build to a heavy single

C) Conditioning:

EMOM 20:

- 5 Renegade Manmakers  (45/30)
- 50 Double Unders
- 50 Punches on the heavy bag
- 100ft Prowler Push (6/4)
- Air Assault Bike Cals (12/8)

-WOD BREAKDOWN-

A) Front squat into a push press. Get big, ya'll.

B) Work to a heavy single - not necessarily a maximum effort. However, if it's there, go for the PR!

C) Breaking out the heavy bags today, folks!!!! We'll be doing 50 punches at a time. Alternate arms and extend your arm fully each rep. None of those 2 inch baby punches. Yes, you read that weight right on the prowler pushes. It's only 100ft, so go heavy.

11/16/2017

A) Floor Press

5 x 2 @ 90%

B) Dead-stop Cleans

5 x 3 @ 70% ish

C) Conditioning:

10-20-30-40

Wall Balls

40-30-20-10

Box Jumps

-WOD BREAKDOWN-

A) These are heavy. Between each rep make sure we're taking a deep breath and exploding off the floor. Remember to pause briefly at the bottom of each rep when our elbows reach the floor.

B) Dead-stop cleans: Starts from the floor. Pull the bar about halfway up the shin, then come to a complete stop very momentarily. Then begin pull again and do clean as normal. Yes, absolutely these are squat cleans.

C) Pretty simple workout in explanation. Lets use this WOD as a tool to increase our mental fortitude. Success in this workout will come largely from your ability to stay calm when your legs will inevitably begin screaming at you.

11/15/2017

A) Deadlifts

5 X 2 @ 85%

B) Split Jerks (from a rack)

5 x 3 Building

C) Conditioning

EMOM 15

- 5 Burpees
- 200ft Run
- 5 T2B

-WOD BREAKDOWN-

A) Dead-stop deadlifts. I'm trying to get everyone to practice being explosive off the floor. Save the touch & go reps for the WODs for now.

B) When doing the split jerks, mentally focus on keeping our dip & drive straight up and down. I see a lot of people tend to drop their chest in the dip, causing us to send the bar forward, making the lift much more difficult for ourselves.

C) Let's take a little break from the barbell with this gymnastics based conditioning WOD. If you plan on scaling, I recommend you scale the distance of the run first. The goal is to get about :40 of work each round.

Alternate Movements:

T2B - Hanging leg raises - Hanging Knee Raises - V Ups - Sit ups

11/14/2017

A) MOFO 10
- Strict Press (2 x 90%)
- 5 Box Jumps (30/24)

B) Low Hang Snatch

Build to a heavy Single

C) Conditioning:

AMRAP 12

- 15 Pull Ups
- 15 Back Squats (95/65)
- 15 Push Press (95/65)

-WOD BREAKDOWN-

A) We're doing some heavy strict press today, folks. Focus on squeezing your butt and not letting your chest crank back. For the box jump, use a high box (step out of your comfort zone here) and jump from the bottom of a full squat.

B) Build to a heavy single - not necessarily a 1 rep max. If you feel like you can set a new PR, go for it. But that's not the goal. The goal is to move perfectly under a heavy load.

C) No rack for the barbell movements. Not tons of skill here, just a nose to the grindstone kind of workout.

Alternate movements:

Pull Up - ring row
back squat - Goblet/air squat
Push Press - Push up

11/13/2017

A) Pause Back Squats

5 x 2 @ 80%

B) Clean & Jerks

(squat clean & split jerk)

5 x 3 Building

C) Conditioning:

21 - 15 - 9

- Power Snatch (95/65)
- HSPU
- Weighted Ab Mat Sit Ups (53/35)

-WOD BREAKDOWN-

A) Last week pause squats. There should be a 2 second pause at the bottom of every rep.

B) If you did the clean & Jerks last week, try to work up 5-10 lbs heavier than last week. If not, then start at about 50% of your maximum and gradually build a little heavier through your 5 sets. The goal is not to work up to a 3 RM, but it should be heavy.

C) If you plan to scale this WOD, then chose a weight or movement or rep scheme that allows you to move quickly.

Alternate Movements in the event an injury or mobility issue is preventing you to do the original movement:

Power Snatch - Power Clean
HSPU - HR Push Up
Weighted Sit Up - Regular sit up or leg raises

SUNDAY FUNDAY

11/12/2017

SUNDAY FUNDAY

-Partner WOD-

AMRAP 4 x 3

- 1000 ft Run
- 30 Power Cleans (135/95)
- Wall Balls in remaining time

*REST 2 MIN*

AMRAP 4 x 3

- 40 Box Jumps
- 30 DB push jerks (45/30)
- DB Front Squats in remaining time (45/30)

*REST 2 MIN*

11/11/2017 - Veterans Day

11/11/2017 - Veterans Day

This day each year is a day we set aside to recognize and honor those who served in the United States Armed Forces.

In honor of Veterans Day, we will be completing a Hero WOD: A workout that is written in memory of a fallen hero. Today we will be completing the workout Tommy Mac -

• 2 Rounds For Time
• 12 Burpees
• 12 Thrusters (115/75 lbs)
• 12 Burpees
• 12 Power Snatch (115/75 lbs)
• 12 Burpees
• 12 Push Jerks (115/75 lbs)
• 12 Burpees
• 12 Hang Squat Clean (115/75 lbs)
• 12 Burpees
• 12 Overhead Squat (115/75 lbs)

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

11/10/2017

A) Thrusters

5 x 3 @ 80%

B) Snatch Balances

5 x 3 @ 70% of Squat Snatch

C) Conditioning:

3 Rounds

- 25 Wall Balls
- Assault Bike Cals (10/7)
- Row Cals (10/7)
- 200 ft Prowler Push (4/3)
- Rest as needed

-WOD BREAKDOWN-

A) Thrusters...you guys know the deal. Let's focus on driving your elbows up the entire during the squat portion of the lift. Head through the window at the top of the press.

B) The snatch balance is a movement designed to help us improve our receiving position in the snatch. If 70% of your full snatch is too much for you, then go light. The focus is to help us improve a weakness, so make sure we're hitting lots of reps with perfect technique.

C) This is another interval training type of workout. You're going to do 1 round  at 1000000% intensity, then rest as needed. Just make sure we're getting all 3 rounds end before the end of class.

11/09/2017

A) Floor Press

5 x 3 @ 85%

B) Low Hang Cleans

5 x 2

C) Conditioning:

Every 2 min for.....?????

-4 Renegade Manmakers (45/30)

2-4-6-8-10-12-14-16-18-20....Jingle Jangles

-WOD BREAKDOWN-

A) This will be the last week of floor press, next week will be regular bench press. You'll find out why once you work up to 85% for 3. Remember that our elbows should come to a complete rest on the floor before we explode back up.

B) Low hang cleans - please watch the video for a demonstration at bottom of post. These do put a lot of tension on the back, and we just did deadlifts, so lets stay light here. If we can't move perfect with an empty, then we'll never be able to do it when the weight is light. Once you find that working weight, do 5 sets of 2 reps.

C) So how this works...at the start of the clock you have 2 min to complete 4 RMM and run 2 jingle jangles. That's round 1. At the start of round 2 you do 4 RMM, and then 4 jingles jangles. You add 2 jingle jangles every round and go till you can no longer complete the amount of jingle jangles required for that round. Time cap will be end of class.


https://www.youtube.com/watch?v=MrdjL98XPog

11/08/2017

A) Deadlifts

5 x 3 @ 80%

B) Power Jerks
-From a rack
5 x 3 Building

C) Conditioning:

AMRAP 12

- 12 Pistol Squats
- 10 1/2 Get Ups (53/35)
- 30 Double Unders

-WOD BREAKDOWN-

A) This week we're going to take away the deficit as the intensity increases (weights get heavier). However, these should be done as DEADlifts. As in the bar should come to a dead stop each rep at the floor. No touch and go reps.

B) Not split jerks, but POWER jerks. Or maybe you prefer the term push jerk. Same movement. Start at about 50% of your 1 rep max, and add a bit of weight each set. The goal isn't to work as heavy as possible, but rather to a weight that is heavy - but you should be very confident that you can complete the lift with proper positions and movement patterns.

C) This AMRAP 12 is going to be all about finesse...test your balance and flexibility with the pistols, your coordination and core strength with the 1/2 get ups, and then agility and cardio with the double unders.

Scaling the WOD:
If you scale this WOD, it's not because of lack of strength or conditioning, but because you just have a hard time with the complexity of these movements. Here's a good scaling option for those that need to simplify the movements. Or you could just pick to scale one of the movements and not all. Whatever works best for you.

AMRAP 12

- 30 Air Squats
- 10 1/4 get ups
- 60 Single Unders

11/07/2017

A) MOFO 10
- Strict Press (3x85%)
- 10 Weighted Sit Ups

B) Hang Snatch from the knee
- Build to a heavy single

C) Conditioning:

AMRAP 15

- 12 Burpees
- 20 Back Rack Lunges (100/70)
- 10 Dips
- 20 Pull Ups

11/06/2017

A) Pause Back Squats

5 x 3 @ 75%

B) Power Clean and Jerks

5 x 3 Building

C) Conditioning:

3 Rounds for Time:

- 20 American Swings (53/35)
- 15 OHS (95/65)
- 200ft Goblet Carry (53/35)

- WOD BREAKDOWN -

A) For the pause squats, lets continue focusing on speed out of the hole (bottom of the squat). If you find yourself having any sticking points on the way up, consider lightening up the load a bit to focus on keeping the bar moving quickly. As we ease into the bigger percentages next week, lets teach our bodies to move powerfully under weight, and really driving on the way up.

B) Power clean and power jerk, specifically. Some key queues to keep in mind when making our lifts: get tall as possible in the clean, and use a strong shelf for your power jerks.

Work up to a heavy set of 3 for the day...not necessarily a 3 RM. There should be plenty left in the tank if needed.

C)
Scaling this WOD - If one RX'd round of this workout takes you more than 4 min, you may want to consider scaling this WOD. In order to achieve this workouts focus and intent, you should be able to finish this under 12 min (at the most). Maybe that means scaling weight, maybe it means scaling reps. Talk with your coach to find the appropriate scaling option for you! ; )

Alternate Movements - If any of the movements are just not going to work for you due to an injury/mobility issues, etc, maybe try out one of these other alternate movements.

American Swings - Russian Swings
OHS - Front or Goblet Squats
Goblet Carry - Farmer's Carry

11/05/2017

SUNDAY FUNDAY

Partner WOD - Teams of 2

E3M 30

2  Rounds as a team
- 12 Hang Power Cleans (115/75)
- 10 Front Squats (115/75)
- 8  Burpees

Then...


- 400 ft Run

11/04/2017

Saturday Partner WOD

Teams of two

3 Rounds for Time

- 50 Wall Balls
- 50 Double Unders
- 50 Pull Ups
- 50 Double Unders
- 50 SAKBSCT (53/35)
- 50 Double Unders

*SAKBSCT = Single Arm Kettle Bell Squat Clean Thruster

11/03/2017

A) Thrusters

5 x 4 @ 75%

B) Snatch Balance

5 x 3 @ 70% of snatch

Video of snatch balances:

https://www.youtube.com/watch?v=XuFaD1sAVGI

C) Conditioning:

EMOM 16

-: 30 Battle Ropes
- 20 Russian Twists (53/35)
- Row for meters (150/100)
- 50ft Shuttle Sprint

11/02/2017

A) Floor Press

5 x 4 @ 80%

B) Hang Cleans

Find heavy triple (x3)
*These should be unbroken since they're from the hanging position*

Heavy Triple: A set that is as heavy as you can go while still being able to maintain perfect positions.

C) Conditioning:

21 - 15 - 9

-Box Jumps
-Wall Balls
-Deadlifts (185/135)