All posts by Slater Coe

Unloaded 8/23/19

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Unloaded
3 Rounds
AMRAP 3
4 Hang KB Snatch – L: 35/24; Spl: 53/35; S: 70/53
4 Jumping Pullup Negatives or Heavy Band Pulldowns; Spl: Pullups; S: Strict Pullups
6 Burpees or 30 Double Unders
Rest 2min

-then, immediately into:

3 Rounds:
60sec Max L: Situps; Spl/S: T2B
60sec Max Tall Box Step Ups (Spl/S: Jumps)
60sec Max KB Russian Twist
60sec Max Cal Bike/Row/Ski
60sec Max Squat Clean Wallballs
60sec Rest
*Fight Gone Bad style

Friday 8/23/19

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Strength Cycle: Cycle 3 – Week 2

Strength/Skill
E3M15M
5 Split Jerk @ 65%
+
6 Back-Rack Lunges – same weight
*Keep the weights moderate this week and work on footwork/speed for the Jerk, and gripping the floor with a tall torso for the Lunges.

WOD
3 Rounds
AMRAP 3
2 Power Cleans – L: 95/65; Spl: 115/75; S: 135/85
4 Jumping Pullup Negatives or Heavy Band Pulldowns; Spl: Pullups; S: Strict Pullups
6 Burpees or 30 Double Unders
Rest 2min
*The weight on the Power Clean should not slow you down, nor should the pullups. Pick up where you left off each time.

Daily Reading
1. The 4 Habits of Lean People
2. Are artificial sweeteners bad for your gut bacteria?

Unloaded 8/22/19

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Unloaded
21, 15, 9
Hand-on-Plate Pushups; Spl: 1/2 Rep HSPU; S: HSPU
AKBS – L: 35/24; Spl: 53/35; S: 70/53
Wallballs – L: 20/14; Spl/S: 30/20

-rest until 20:00, then:
3 Rounds
60sec Max 2-DB Curls – your choice
60sec Max 1-DB Skull Crushers – heavier
Jog 100m or Row/Ski 125/100m or Bike 300/200m

-rest until 30:00, then:
5 Rounds
20sec L-Sit Hang
10sec Rest
20sec Bike/Row/Ski Sprint
10sec Rest

Thursday 8/22/19

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Strength Cycle: Cycle 3 – Week 2

Strength/Skill
4 Rounds
8 Touch & Go Deadlifts @ 70-80% of 1RM
16 Flutter Kicks (L+R=1)
24 Double Unders
Rest 90sec
*Cap = 15min. This work is disguising moderate-load Deadlifts with some light pump work to keep your heart rate elevated. If you’re able to move the weight easily with good form, then add weight during the rest period. Consider starting at whatever you used for 8 reps during last week’s Test.

WOD
21, 15, 9
Hand-on-Plate Pushups; Spl: 1/2 Rep HSPU; S: HSPU
AKBS – L: 35/24; Spl: 53/35; S: 70/53
Wallballs – L: 20/14; Spl/S: 30/20
*Everything should be completed in 2 sets or less. It’s heavy-ish but it’s also not that many reps, so you should be able to really push yourself.

Daily Reading
1. What To Do If: You Have Tight Hamstrings
2. 7 Money-Saving Tricks at Grocery Stores

Unloaded 8/21/19

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Unloaded
AMRAP 12
6 2-DB Squat Cleans – L: 25/15; Spl: 35/25; S: 50/35
9 Jumping Pullups; Spl: Pullups; S: C2B
Run 200m or Row/Ski 250/200m or Bike 600/400m

-rest 3min, then:

2 Rounds
20 Pushups
30 Flutter Kicks (L+R=1)
40 2-DB Staggered Stance Deadlift (25l/25r)
L: 40; Spl: 60; S: 80 Double Unders

-immediately into:
AMRAP in remaining time:
Row/Ski 500/400m or Bike 1100/900m or Run 400m
Run 400m or Row/Ski 500/400m or Bike 1100/900m
*Total Cap = 35min

Wednesday 8/21/19

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Strength Cycle: Cycle 3 – Week 2

Strength/Skill
OTM for 10min
Snatch Complex = Squat Snatch + Hang Squat Snatch + OHS x 2 @ 70%+ of 1RM
*Complexes on the clock are going to be very nasty. We’re looking to blur the lines between lifting and conditioning. As always, doing it technically correct is more important than going heavy. Start at 70% and build if it looks good.

WOD
4 Rounds
6 Squat Cleans – L: 95/65; Spl: 135/95; S: 165/110
9 Jumping Pullups; Spl: Pullups; S: C2B
Run 200m or Row/Ski 250/200m or Bike 600/400m
*Cap = 16min. This one should allow you to really push to where you feel that metallic, acidic taste in your mouth after a workout. Sell out!

Daily Reading
1. GMO Foods 101
2. Man crashes car through LA Fitness building, drives straight into pool

Unloaded 8/20/19

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Unloaded
50 1-DB Squats (S: OHS) – L: 25/15; Spl: 35/25; S: 50/35
Run 400m or Row/Ski 500/400m or Bike 1100/900m
50 Abmat Situps
Run 400m or Row/Ski 500/400m or Bike 1100/900m
50 1-DB Squats (S: OHS)

-rest 4min, then:

(12-Days of Christmas style:)
Run 200m or Row/Ski 250/200m or Bike 600/400m
4 1-DB Hang Clean & Jerk
6 Burpees
8 Hanging Leg Raises (Spl/S: T2B)
10 Air Squats
12 Wall Balls 20/14
14 Cal Row/Bike/Ski

*Total cap = 30min.

Tuesday 8/20/19

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Strength Cycle: Cycle 3 – Week 2

Strength/Skill
E3M15M
1min Max Power Clean Singles @ 75-80%
*On Tuesdays & Wednesdays, we’ll alternate between complexes and timed intervals. The object here is to work on repeating moderately heavy singles with short rest. We want to see deliberately fast singles.

WOD
50 1-DB Squats (S: OHS) – L: 25/15; Spl: 35/25; S: 50/35
Run 400m or Row/Ski 500/400m or Bike 1100/900m
50 Abmat Situps
Run 400m or Row/Ski 500/400m or Bike 1100/900m
50 1-DB Squats (S: OHS)
*Cap = 15min. Life/Splife – rack the DB on your shoulders however you prefer. Good day to work on the 1-DB OHS. The majority of the intensity on this piece comes from running fast, so push the pace there.

Daily Reading
1. To Women Everywhere: Stop Disqualifying Your Achievements in the Gym
2. Tip: How Limb Length Affects Training

Unloaded 8/19/19

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Unloaded
AMRAP 8
8 2-DB Thrusters – L: 20/10; Spl: 25/15; S: 35/25
9 Hanging Leg Raises; Spl/S: T2B
10 Box Step Ups (Spl/S: Jumps)

-rest 2min, then:

In 25min, get as far as possible:
40, 30, 20, 10
Cal Bike/Row/Ski
RKBS – L: 35/24; Spl: 53/35; S: 70/53
Cal Bike/Row/Ski
2-DB Box Step Overs
Cal Bike/Row/Ski
Barbell-on-Rig Pullups
*Slow and steady

Monday 8/19/19

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Strength Cycle: Cycle 3 – Week 2

Strength/Skill
E3M15M
5 Back Squat @ 90% 5RM
*All five sets of five are at 90% of last week’s 5 rep max. We’ll alternate between 5RM and 5×5 at 90% of the 5RM, giving you equal doses of intensity and volume.

WOD
AMRAP 12
8 Thrusters – L: 45/35; Spl: 75/55; S: 95/65
9 Hanging Leg Raises; Spl/S: T2B
10 Box Step Ups (Spl/S: Jumps)
*None of the three movements should slow you down for any extended period of time. We previously called a workout a *revolving door of movement*. This is similar.

Daily Reading
1. How Much Protein Should You Eat Per Day for Weight Loss?
2. Why Setting a Goal Weight Is a Terrible Idea