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Last workout of 2017! 

2 Rounds: 

 - 20 Double Unders

- 17 Power Snatches (75/55)

- 20 Double Unders

- 17 Ring Dips

- 20 Double Unders

- 17 Thrusters (75/55)

- 20 Double Unders 

- 17 Back Rack Lunges

- 17 Squat Jumps

- 20 Double Unders

- 17 Barbell Ab Rollouts 

Saturday

 - SATURDAY PARTNER WOD -

Teams of 2

Split the work how you wish


- 60 DB Clean and Jerks (45/30)
- 50 OTB Burpees
- 40 T2B
- 30 Box Jump Overs
- 20 Squat Cleans (225/155)
- 30 Box Jump Overs
- 40 T2B
- 50 OTB Burpees
- 60 DB Clean & Jerks (45/30)

Friday

A) Bench Press

5 x 1-2 @ 90-95%

B) Prison Rules

1 Power Snatch + 1 Hang Squat Snatch

(135/95)

C) Conditioning

21 - 15 - 12 - 9

- Pull Ups
- Back Squats (135/95)
- Deadlifts (135/95)

- WOD BREAKDOWN -

A) Hope you're feeling strong!!! Bench day, bruh. Bring ur gainz wit ya to the gym today.

B) Yeah.....you know. Every :15 for 7 min. Ain't that some shit. In all seriousness, practicing barbell cycling in this prison rules format works. Period. It helps build our confidence in the complex, technical movements, as well as making us more comfortable with certain weights. If you can move a weight that typically intimidates you in WODs during prison rules, then you'll never be scared of it again. Because you've mastered it. And I don't even need to mention the vicious blow it serves to your cardiovascular system. Woah. Now go get big.

C) Work, work, work. I added the set of 12 for your pleasure. Enjoy it.

Thursday

A) Sumo Deadlifts

5 x 1 @ 90-95%

B) 5 Rounds

- 100ft Prowler Push HAP
- 10 Squat Jumps High as Possible

*Rest as needed between each round*

C) Conditioning:

3 Rounds

- 500 M row
- 20 Thrusters (95/65)
- 20 HSPU

- WOD BREAKDOWN -

A) Heavy, heavy singles But NOT PR attempts today.

B) Complete the prowler push and squat jump combo as fast as possible, but rest as needed between each round. Put as much weight on the prowler as you can while still being able to RUN with it. If it slows you to a walk, you've gone too heavy. Set down the ego, and remove some weight!

C) We'll have to do this workout in heats since we have 3 rowers. Sprint through this bad boy as fast as possible, then rest as needed. It is mandatory that you do the thrusters unbroken :)

Wednesday

A) Push Press

5 x 1-2 @ 90-95%

B) Prison Rules

1 Power Clean + 1 Hang Power Clean + 1 Power Jerk

(155/105)

C) Conditioning

MOFO 16

- 12 Pistol Squats
- 5 Box Jumps
- - - - - - - - - - - - - - - - -
10 Burpees

- WOD BREAKDOWN -

A) Even if you feel you can go heavier than 95%, don't. Instead, maybe do 2 reps rather than a heavier one rep. The idea here to go manageably heavy for 1 rep, and if you're feeling particularly strong, maybe attempt a double. But no more.

B) Prison Rules = Every :15 for 7 min

C) Besides the pistol squats, the main scaling focus here will be how many burpees you can maintain for the long 16 min. This will be a major factor in how this workout feels for everyone. If 10 is just too many for 16, then cut the reps back to something you can sustain for 16 min

Tuesday

A) Back Squats

5 x 1 @ 90-95%

B) Superset of...

-  Strict Chin Ups
- Strict  Dips

4 x 10

C) Conditioning:

"11.1"

AMRAP 10

- 30 Double Unders
- 15 Power Snatches (75/55)

- WOD BREAKDOWN -

A) This is NOT a max out day. Instead, let's just hit some smooth singles and think about moving the bar quickly. If you find yourself not feeling particularly strong at this percentage, then don't go that heavy. Instead, do your as heavy of singles as you can while still being able to squat up as quickly as you can when feeling good.

B) CHIN UPS, not pull ups. This means our palms are facing us when we grab the bar. This is a superset. Rest about 2 min between each set. If needed, scale to a point to where you absolutely NEED that 2 min of rest. I noticed last week during the supersets that some people finished them wayyyyyy too quick. Which tells me there might not have been enough work being done. If you don't feel like you need 2 min of rest after each set, talk to me. We'll figure out something good for you!

C) Anddddddd Open prep continues with Open workout "11.1". Hell yeah. We've done this workout several times. Many of you are going to have previous scores (those who participated in the Open in either 2011, or 2013, will still be able to find their score online) that you should look up so you have something to compare yourself to.

Christmas Eve

Chris Spealer and his programming titled  Icon Athlete wrote a 12 days of Christmas WOD, and I though it just looked lovely.

See you all at the gym!

12 Days of Christmas (perform the workout just like the song...)

- 1 Cluster (squat clean thruster) (185/135)
- 2 Muscle Ups
- 3 Box Jumps (30/24)
- 4 Barbell Front Rack Lunge (185/135)
- 5 HSPU
- 6 Deadlifts (185/135)
- 7 T2B
- 8 Strict Pull Ups
- 9 American Swings (53/35)
- 10 Burpees
- 11 Back Squats (185/135)
- 12 Cal Row

Saturday 12/23

- Teams of 2 - 

AMRAP 15

- 60 Deadlifts (155/105)

- 40 Hang Power cleans

- 30 Push jerks 

REST 5 MIN

AMRAP 15

- 100 Wall Balls

- 80 Pull Ups 

- 60 Burpees 

Friday

A) Hip Bridges

5 x 10 HAP

*Add 5-10 # from last week

B) Super Set...

- Standing Triceps Extensions OH
- DB Bicep Curls

4 x 10 HAP

C) Conditioning

EMOM 20

- 200m/150m Row
- 3 Rope Climbs
- 10/7 Cals Assault Bke
- 200ft Prowler Push (3/2)
-

Thursday

A) Wide Grip Bench Press

5 x 3 @ 85%

B) Tabata Mash Up

- Med Ball Squat Cleans
- Push Ups

C) Conditioning:

AMRAP 15

- 10 Pull Ups
- 20 Weighted Sit Ups (45/30)
- 8, 10, 12, 14, 16 Squat Cleans (95/65)

- WOD BREAKDOWN -

A) Many of you seemed hesitant to get yourself to go wide enough last week when we did these. It's easy to compare the difference of regular bench and wide grip, to the difference between conventional deadlift and sumo. It's going to feel awkward, and you might not be as strong from this position. If that's the case, great! That means we found a weakness of yours that needs to be addressed so that your regular bench press goes up!

B) You know you love tabata...I certainly do (from a coaching standpoint, that is) because it does a great job prepping everyone for the high intensity conditioning that follows!

C) A well balanced METCON to cap our workouts with! Start the first round with 8 squat cleans, and increase the squat cleans reps by 2 each round , and continue that trend until the AMRAP is finished. For the sit ups, anchor your feet with DBs, and use an Ab Mat if you wish.

Wed-lift-day

A) Sumo Deadlifts

5 x 3 @ 85%

B) Weighted Lunges

Accumulate 400ft walking weighted lunges

HAP

C) Conditioning:

AMRAP 12

- 25 Box Jumps
- 25 SDHP (95/65)
- 15 HSPU

- WOD BREAKDOWN -

A) Chest up, butt down, back tight!

B) Break these lunges up in sets however you'd like. Or just do them all at once. That's cool, too. Hold the weights like you would for a farmers carry. Kettle bells or DBs.

C) Scale this workout so that you can keep high intensity the entire time. It's easy to get caught up in muscular failure on the HSPU, so either scale the movements down, or maybe even the reps if it allows you to move more continuously.

Tuesday 12/19

A) Push Press

5 x 3 @ 85%

B) Tabata Mash Up

- Russian Swings (53/35)
- Ab Mat Sit Ups

C) Conditioning

MOFO 18

- 8 DB Front Squats (45/30)
- 8 DB Push Jerks (45/30)
- - - - - - - - - - - - - - - - - - - - - - -
- 200 ft Run
- 5 Burpees

- WOD BREAKDOWN -

A) No re-dipping at the knees here. Finish with the bar locked out at the elbows and behind our head at the top.

B) Tabata = :20 of work followed by :10 of rest for 8 total rounds. So we'll be doing 8 rounds of each exercise, of course. Just do as many reps as we can each round. No prescribed amount.

C) This workout will help us to learn to be comfortable in uncomfortable positions (like the front rack with DBs) under aerobic fatigue. The DBs should be the same weight for each movement.

Never miss a Monday

A) Back Squats

5 x 3 @ 85%

B) Superset of:

- strict pull ups HAP
- Arnold Presses HAP
4 x 10

C) Conditioning

15.1

AMRAP 9
- 15 T2B
- 10 Deadlifts (115/75)
- 5 Power Snatches (115/75)

15.1a

- 1 RM Clean & Jerk

*6 Min Cap

- WOD BREAKDOWN -

A) As the volume decreases, the intensity increases. This means we're getting ready for a 1 RM attempt in just a few weeks!

B) Upper body bodybuilding. 'nough said.

C) And open prep continues with a fun little challenge from 2015! If I remember correctly, grip was a massive factor. So be prepared to break up those T2B early, and maybe break the deadlifts up in sets of 2 right away. That'll save your back, also!

SUNDAY FUNDAY

- PARTNER WOD - TEAMS OF 2

AMRAP 30

4 Rounds Of:

- 21 Hang Power Cleans (135/95)
- 15 Front Squats
- 9 Push Press

4 Rounds Of:

- 20  Burpee Box Overs
- 20 Pull Ups
- 20 DB Snatch (45/30)

In remaining time:

- 30 Wall Balls
- 60 Double Unders

Saturday

- PARTNER WOD -

For Time:

- 100 power snatches (75/55)
- 2 rounds of "Cindy"

- 80 Box Jumps
- 2 rounds of "Cindy"

- 60 Back Squats (135/95)
- 2 rounds of "Cindy"

- 40 Burpees
- 2 rounds of "Cindy"

- 20 Deadlifts (225/155)
- 2 rounds of "Cindy"

* All rounds of "Cindy" are done ABA style. Split rest of work however you want.
* "Cindy"=
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Friday

A) Hip Bridges

5 x 10 HAP

* Add 10# from last week

B) Yoke Carries!!!

50ft x 5 @ ~ 80-90% of Back Squat

C) Conditioning:

500m row x 3

- WOD BREAKDOWN -

A) I know you've missed these since last week...remember to give the cheeks a good 3 sec squeeze at the top of each rep!

B) Ok...so, I know we don't actually own any yokes, BUT!!!, we can use barbells instead and it should work just fine. We're going to set up a couple of squat racks at either end of the turf and share those.

Bracing is super super super key on these. If you attempt to carry a heavy load on your back without being properly braced at the mid section, you will not enjoy these.

Please check out this video for some key points during this movement.

C) Some good ol' fashioned rowing intervals!! I want your first 500m to be an all-out time trial. There should be nothing left once you reach the end. Rest as much as need for a full recovery, then hit it again twice more.

Thursday 12/14

A) Wide Grip Bench Press

6 x 3 @ 80%

B) Prison Rules!

1 power clean + 1 hang squat clean + 1 jerk
(115/75)

C) Conditioning

MOFO 14

- 10 T2B
-200 ft run
- - - - - - - - - - - - - -
- 20 Front Rack Lunges (115/75)

Wednesday 12/13

A) Sumo Deadlifts

6 x 3 @ 80%

B) Superset of...

3 x 10 (each leg) DB Bench Step Ups
100ft Prowler Push
HAP for each exercise

C) Conditioning:

3 Rounds for Time:

- 25 Wall Balls
- 20 K-bell Clean & Jerks (53/35)

- WOD BREAKDOWN -

A) Butt down, chest up, back tight. Be excellent.

B) Hold the DBs of your choice like your doing farmers carries, and do 20 total reps. (10 per leg)as soon as you're finished with that, hit the prowler for 100ft as heavy as you can manage. 3 total sets.

C) This is a sprint. Lots of lots of intensity here. The K bells do NOT have to go to the ground for each rep. Use 1 k bell. This should feel on our legs like a fire would. Enjoy!

Tuesday 12/12

A) Push Press

6 x 3 @ 80%

B) Prison Rules

1 Snatch Pull + 1 Power Snatch (135/95)

C) Conditioning:

AMRAP 15 

- 50 Double Unders

- 20 Russian Twists (53/35)

- 10 OTB Burpees

- WOD BREAKDOWN - 

A) Focus on having a straight up & down dip and drive. Many of us tend to lose the weight forward because we tend to push off of our toes, which makes our chest dive forward, which sends the bar forward. 

B) The snatch pull + Power snatch should be unbroken. No squatting. 

C) Here a little conditioning to help rinse away much of the upperbody muscular soreness you're going to be experiencing from yesterday's WOD. 

Never miss a Monday

A) Back Squats

6 x 3 @ 80%

B) 3 x 20

- DB Bicep Curls HAP
- Strict Dips

C) Conditioning:

"15.2 " - AMRAP 12

2 Rounds of:

- 10 C2B
-10 OHS (95/65)

2 Rounds of:

-12 C2B
- 12 OHS (95/65)......

* Reps for each exercise continue to increase by two every second round*

- WOD BREAKDOWN -

A) You should never miss a Monday because then you'll be missing back squats. And you should never miss back squats because you know you love back squats.

B) The only way to feel any more alpha after doing some sweet back squats is to follow them up with a sweet upper-body pump.

C) The open is coming. If you're unfamiliar with the CrossFit Games, I suggest you look it up because I'll be referring to it more often since it's getting to be that time of year. Each week on Monday from now until mid to late February we're going to be doing an Open WOD from previous years. Because we love our fitness.

SUNDAY FUNDAY

- PARTNER WOD - 2 FULL ROUNDS OF ALL OF THE FOLLOWING

- TEAMS OF 2 -

On a 4 Min Clock...

Run 600ft as a team

AMRAP in remaining time:

10 Wall Balls
7 Burpees

* Partners alternate full rounds

REST 2 MIN

On a  4 min clock...

20 Cals Assault Bike

AMRAP in remaining time

- 10 Hang Power Snatch (95/65)
- 10 Box Jumps

* FULL ROUNDS

REST 2 MIN

On a 4 min clock...

- 3 Renegade Manmakers (45/30)
- 6 K2E
- 9 Squat Jumps

ABA STYLE

REST 2 MIN

Saturday After Party

12/09/2017

- PARTNER WOD -
*teams of 2*

AMRAP 30
Prowler Challenge
- 500ft w/ 1 Plate
- 400ft w/ 2 plates
- 300ft w/ 3 plates
- 200ft w/ 4 plates
- 100ft w/ 5 plates

Simultaneously...

AMRAP 3O

- 100 Double Unders
- 3 Power Cleans (225/155)
- 20 DB Thrusters (45/30)

*while 1 partner is AMRAP ing the prowler challenge, the other is chipping away at the other AMRAP. The second AMRAP is done ABA style. So while partner A is doing the prowler challenge, the other is doing double Unders. After the double Unders are finished, you switch! Regardlessifbwhere you are on the prowler.

Friday 12/08

A) Hip Bridges

5 x 10 HAP

*add 10# from last week

B) Get Ab Jacked

30-20-10-20-30

- Sit Ups
- Russian Twists
- Leg Raises

C) Conditioning

3 Rounds

- Air Assault Bike cals (15/10)
- 200 ft Prowler Push (4/3)
- 3 Rope Climbs
- 250/200 m Row
**Rest 2 Min**

-WOD BREAKDOWN -

A) If you were here last week, then add 10# to what you used. We will be doing these same the way as last week with our backs propped up against a bench.

B) Do work. If you have a hard time with sit ups, then crunches will work just fine.

C) Attack each round with 100% intensity. We've done several long workouts this week, so the idea is to do some sprinting interval work. Rest till full recovery, and hit each round with authority. This also means scaling appropriately. For example, you should be able to run the entire 200ft with the prowler. If it slows you to a walk, you've gone too heavy and need to scale back.

Thursday 12/07

A) Wide Grip Bench Press

5 x 5  65%

B) Prison Rules

2 Power Cleans & 1 Power Jerk

(155/105)

C) Conditioning:

3 Rounds for Time

- 21 Thrusters (95/65)
- 15 T2B
- 9 Burpees

- WOD BREAKDOWN -

A) Wide grip means bringing your grip out AT LEAST one fist length wider on each side. The purpose of these vs regular bench is that this targets your chest a lot more, and decreases your tricep stimulation. Usually peope can't go quite as heavy with these.

B) Every :15 for 7 min. Yeahhhhhh buddy. No squats.

C) This is to be short and intense. Strive for unbroken thrusters. Regardless, this should be a sprint. I'm thinking this should be done in around 10 min.

Wednesday 12/06/017

A) Sumo Deadlifts

5 x 5 @ 65%

B) Cossack Squat

5 x 10 HAP

C) Conditioning:

MOFO 16

- 200 ft run
- 8 Push Jerks (135/95)
-----------------------------
- 2 Turkish Get Ups (53/35)
- 20 Squat Jumps

- WOD BREAKDOWN -

A) Bring your feet just a bit wider than you think should. I want us to really feel our hips firing up.

B) The Cossack Squat

OF COURSE the only difference between this video and us...is we will be using weight. Let do these while holding a kettle bell in the goblet position.

C) The first 2 exercises are going to suck the air out of your lungs, and the second set is awkward and full of muscular fatigue. It'll be great.

Tuesday 12/05

A) Push Press

5 x 5 @ 65%

B) Prison Rules

(every :15 for 7 min)

- 2 Power Snatches (115/80)

C) Conditioning

AMRAP 18

- 20 Single Hand Kettle Bell Overhead Lunges (53/35)
- 50 Russian Swings (53/35)

- WOD BREAKDOWN -

A) We haven't tested our push press in a while, so there may be some of you who don't know your PR (or 100%). If you have absolutely no idea what your PR is, then take your STRICT PRESS PR and multiply it by ~1.4 - that should give you a rough estimate of what your push press might be. Then take 65% of that.

B) I want everyone to do a little mental preparation for this...if you've never done "Prison Rules" before, you'll learn that it's an experience that you won't forget. If you break it down, you have 28 rounds of whatever the prescribed work is in a 7 min window. Talk about intensity. In this case, the prescribed work is 2 moderately light power snatches.

C) Whether you like it or not, you're committed to a kettle bell for a minimum of 18  of today's consecutive minutes. Many people's limiting factor will be grip endurance. When gripping the kettle bell, use your whole hand...not just your finger tips. It'll pay dividends towards the last half of this workout.  When holding the kettle bell overhead for the lunges, treat it just like a barbell. Keep the balance of the weight behind your head, and maintain a strong lockout at the elbow. Your shoulders will appreciate it.

Monday - 12/04

A) Strength Training

Back Squats

5 x 5 @ 65%

B) Accessory Work - Upper Body

5 x 10 HAP (superset)
- DB Bench Press
- Bent Over DB Flys

C) Conditioning

AMRAP 14

- 15 Pull Ups
- 15 DB Snatches (45/30)
- 15 Front Squats (115/80)

- WOD BREAKDOWN -

A) Use no more than 65% today - even if it feels too light. Also, remember when we were doing those pause back squats??? I want everyone to remember how low you were able to get during those, and achieve that same depth today and every time we squat. Just no pause.

B) Who doesn't love a little bodybuilding pump to help us walk around the rest of the day feeling totally jacked? Rest no more than :90 between each set. Also, these are supersets, which means go from the DB bench immediately into the flys. Then rest your :90.

C) If you plan on scaling the pull ups, I would recommend doing ring rows or maybe setting a barbell up to do the pull ups from the seated position. Jumping pull ups will tax our legs like crazy when paired up with those front squats.

Sunday Funday!!

12/03/2017

Sunday Funday - Partner WOD - Teams of 2

E3M 30 (every 3 minutes for 30 min)

- 300m row/ 20 cal Air Assault Bike / 800 ft Run
- 4 Renegade Manmakers (45/30)
- 10 Burpee Box Overs

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

*This workout works like a Friday EMOM where we rotate through different stations. The only difference is the renegade manmakers and the burpee box overs never go away. We're just rotating which exercise we START each round with. Round 1 starts with a 300m row, then round 2 starts with 20 cals on the bikes, and round 3 begins with a run on the turf.

*Split the work with your partner however you'd like*

12/02/2017

Partner WOD

*TEAMS OF 2*

AMRAP 10

- 21 Wall Balls

- 15 OTB Burpees

- 9 Clean and Jerks (135/95)

2 MIN REST

AMRAP 10

- 21 DB Deadlifts (45/30)

- 15 Pull Ups

- 9 Box Jumps 

2 MIN REST 

AMRAP 10

- 21 Plyo Lunges 

- 15 V Ups 

- 9 Jingle Jangles