All posts by Slater Coe

Thursday 11/9/17

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Strength Cycle: Cycle 2 – Week 4

Strength/Skill
OTM for 12min:
Power Clean 4 x L: 3; S: 1
Clean Pull 4 x L: 3; S: 1
Clean Deadlift 4 x L: 3; S: 1
*Life – Let’s give you an opportunity to hit some more reps to get more practice. Sport – your weight should be heavy enough that you can’t fathom doing more than 1 rep per minute.

Watch today’s video for tips on your Clean Pull & Clean Deadlift

WOD
AMRAP 20
Teams of 2
P1 – Row 250/200m or Bike 500/400m or Run 200m
P2 – Max…

R1 – Max Air Squats
R2 – Max Situps
R3 – Max AKBS – 53/35
*Repeat this pattern for R4, R5, R6, R7, etc… Score is total meters and total reps, so just keep adding reps to your count as you go. Fast transitions are key, so consider not strapping all the way in on the rower. Get the feet out quickly so your partner can quickly get theirs in.

Cooldown
On your own: Roll out quads, hips, glutes, and calves

Unloaded
3 Rounds
40sec on / 20sec off

Station 1) Bar-on-Rig Pullups
Station 2) Row
Station 3) Air Squats
Station 4) Double Unders
Station 5) DB Push Press
Station 6) Mountain Climbers
Station 7) Wallball Slams – 30/20
Station 8) Bike
Station 9) Box Step Ups
Station 10) DB Lunges
Station 11) Pushups (S: Clapping)
Rest 1min
*Start at any station you want, and rotate each minute. Share equipment with friends so not everyone is having to pull out a box, rower, etc…

Daily Reading
1. The Ridiculously Simple Guide to Sustainable Fat Loss
2. What You Can Learn From Failure
3. Lose fat, preserve muscle: Weight training beats cardio for older adults
4. The Psychological Satisfaction of Watching Gross-out Videos on YouTube

Unloaded 11/9/17

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Unloaded
3 Rounds
40sec on / 20sec off

Station 1) Bar-on-Rig Pullups
Station 2) Row
Station 3) Air Squats
Station 4) Double Unders
Station 5) DB Push Press
Station 6) Mountain Climbers
Station 7) Wallball Slams – 30/20
Station 8) Bike
Station 9) Box Step Ups
Station 10) DB Lunges
Station 11) Pushups (S: Clapping)
Rest 1min
*Start at any station you want, and rotate each minute. Share equipment with friends so not everyone is having to pull out a box, rower, etc…

Wednesday 11/8/17

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Strength Cycle: Cycle 2 – Week 4

Strength/Skill
E3M12M
2 Push Press @ 90%
+
Pullup Progression:
Life-Life: Hang from pullup bar as long as possible b/t Push Press sets
Life: Over 4 sets, perform strict pullup reps of 4, 4, 3, 2 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 9, 8, 7, 6 (assuming max of 10 strict pullups)

WOD
AMRAP 20
4 CTB Pullups (S: 2 BMU)
8 Burpees
16 DB Snatch – 30/20 (S: DB OHS – 50/35)
Rest 30sec
*Life – work on alternating hands quickly on the DB Snatch. Sport – you’re doing all 16 DB OHS on ONE arm, then switching arms in the next round. Aim for max 90sec at this station. If you can’t get it done that quickly, then move on and modify in subsequent rounds.

Cooldown
Pec Stretch on Rig
Puppy Dog

Optional Run Programming
6 Rounds
Run 3min Max Distance
Rest 45sec
*Workout focus is pacing consistency. Did you hold your selected pace from start to finish?

Daily Reading
1. The best time to take Creatine
2. 10 Types of Burpee You Haven’t Tried Yet
3. 6 Surprising Reasons You’re Not Building Muscle
4. 7 Natural Alternatives to NSAIDs (& My “Nutrient Shotgun Approach” To Tackling Exercise-Induced Soreness & Aggravation)

Tuesday 11/7/17

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Strength Cycle: Cycle 2 – Week 4

Strength/Skill
In 6min:
Work up to a heavy Back Squat single around 90%. Gotta move fast to get this done!
-then
E2M12M
3 Back Squat @ 65%
*Speed work. Control the descent, no bounce, then get out of the hole AS FAST AS POSSIBLE. If you go slow, this is a wasted squat day.

WOD
Run L: 600m; S: 800m
L: 80; S: 100 Wallballs – 20/14
Run L: 600m; S: 800m
*Shooting for sub-15min. Be smart with your Wallball strategy. A max set followed by a lot of rest isn’t necessarily the best strategy. Also, don’t sandbag the run!

Cooldown
Straight Leg Raise on Rig
Scorpion Hold

Daily Reading
1. Is Sugar Bad for You?
2. Why ‘listen to your body’ and ‘do what works for you’ rarely work — and what to do instead
3. The Redline: Getting Comfortable With Being Uncomfortable
4. Simple Squat Cues You’ve Probably Never Used

Monday 11/6/17

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Strength Cycle: Cycle 2 – Week 4

Strength/Skill
E3M15M
3 Clean & Jerk @ 72.5-77.5%
*If you don’t know your 1RM or your clean & jerk is still developing, then just find a heavy 3 by your 2nd or 3rd set and hit for the rest of the time. Sport: stick to the percentages.

WOD
AMRAP 10
2, 4, 6, 8, 10, etc…
Front Squats – 95/65 (S: OHS)
HRPU (S: HSPU)
*If HRPU-ing today, try to give the HSPU folks the side closest to the wall. Your shoulders are going to be fried after this one. If you can use a narrower grip for the OHS, that will help save them a little.

Cooldown
Puppy Dog
Pigeon

Optional Run Programming
Run 3x600m, 3x200m, 3x500m, 3x200m w/ 90sec b/t reps and 3min rest b/t sets

For example:
Run 600m
Rest 90sec
Run 600m
Rest 90sec
Run 600m
Rest 3min
Run 200m, and so on….

Daily Reading
1. Why Barbells Are Better Than Machines
2. Examining 8 Claims Made About Foam Rolling, Myofascial Release & the “Back Baller”
3. An Occam’s Razor Approach to Solving Body Problems
4. The Role the Brain Plays in Muscle Fatigue
5. Common Handstand Problems

The Weekend WODs

By | WODs | No Comments

Saturday
Teams of 2

AMRAP 30
100 Wallballs
100 Double Unders
80 DB Snatches – L: 30/20; S: 50/35
80 Partner Wallball Situps
60 Deadlifts – L: 95/65; S: 135/95
60 Burpees
40 Power Cleans
40 Jerks
20 Snatches
20 Front Squats (S: Muscle Ups)
*If you finish, go through it again with half the reps (50, 50, 40, 40, etc…). If you finish that then… Jesus… You are a bad mother fuc*er…

Sunday
Teams of 2
5 Rounds
Row 800/700m or Bike 1600/1400m
30 2xDB Squat Cleans – L: 30/20; S: 50/35
30 Burpees
*Cap = 30min

Friday 11/3/17

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Strength Cycle: Cycle 2 – Week 3

Strength/Skill
OTM for 4min
2 Squat Clean w/ pause at knee @ 60-70%
-then
E2M14M
1 Squat Clean @ 82.5-92.5%
*Heavier than last time!
+
Work on Double Unders between lifts

WOD
4 Rounds
10 Back Rack Lunges – L: 95/65; S: 135/95
15 Box Step Overs (S: Jump Overs)
L: 8; S: 15 Pullups
*Cap = 16min. If choosing box jumps, be careful on your first jump. Your legs might be a little more trashed than you’d imagine. Don’t bang up those pretty shins. Keep your pullups to 3 sets or less.

Cooldown
30sec Bretzel
30sec Scorpion Hold

Daily Reading
1. A Nine-Year Collaboration Has Just Shown How Sugar Influences Cancer Cell Growth
2. Lifting weights is better for fat loss, but not for the reason you think
3. The Mineral for Chronic Muscle Soreness
4. Fails Don’t Mean You’re Failing

Unloaded 11/2/17

By | WODs | No Comments

Unloaded
AMRAP 5
400m Run
50 Wallballs
50 Double Unders
50 Pushups
50 AKBS
50 KB SDLHP
50 Box Step Ups

Rest 2min then AMRAP 10 in REVERSE.
Rest 3min then AMRAP 15 in ORIGINAL format

Thursday 11/2/17

By | WODs | No Comments

Strength Cycle: Cycle 2 – Week 3

Strength/Skill
OTM for 12min:
Power Snatch 4 x L: 3; S: 1
Snatch Pull 4 x L: 3; S: 1
Snatch Deadlift 4 x L: 3; S: 1
*Life – Let’s give you an opportunity to hit some more reps to get more practice. Sport – your weight should be heavy enough that you can’t fathom doing more than 1 rep per minute.

Watch today’s video for tips on your Snatch Pull & Snatch Deadlift.

WOD
3 Rounds
15 Burpees Over Bar (S: Over DBs)
15 Thrusters – L: 75/55; S: DBs @ 50/35
Rest 90sec
*PUSH THE PACE. Selling out every round is the key to improving your sprinting ability. GO HARD!”

Cooldown
On your own: Roll out quads, hips, glutes, and calves

Unloaded
AMRAP 5
400m Run
50 Wallballs
50 Double Unders
50 Pushups
50 AKBS
50 KB SDLHP
50 Box Step Ups

Rest 2min then AMRAP 10 in REVERSE.
Rest 3min then AMRAP 15 in ORIGINAL format

Daily Reading
1. Female Powerlifters Share the Weirdest Things Guys Say to Them
2. How Strength Training Can Prevent Running Injuries
3. Act As If
4. Two Interesting Benefits of Foam Rolling