Category Archives: WODs

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?

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

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

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

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

The Weekend WODs

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Saturday Open Gym Hours – 12p-2p

Saturday
Teams of 2

3 Rounds
30 AKBS – L: 35/25; Spl: 53/35; S: 70/53
40 Wallballs – L: 20/14; Spl/S: 30/20
30 2-DB Burpee Deadlifts – L: 25/15; Spl: 35/25; S: 50/35

70/50 Cal Bike or 85/60 Cal Row/Ski or Run 1600m (400m intervals)

2 Rounds
30 AKBS
40 Wallballs
30 2-DB Burpee Deadlifts

70/50 Cal Bike or 85/60 Cal Row/Ski or Run 1600m (400m intervals)

1 Round
30 AKBS
40 Wallballs
30 2-DB Burpee Deadlifts

Cap = 35min. Low-skill movements in today’s Test Partner Workout, so you should be able to push hard.

Sunday
30 Rounds
7 Cal Row/Bike/Ski
6 1-DB Hang Clean & Jerk – L: 25/15; Spl: 35/25; S: 50/35 (3l/3r)
5 Abmat Situps; Spl: Hanging Leg Raise; S: T2B
*Cap = 35min. Yes, you read that right. 30 Rounds. This is all you’re doing today, so make it hard! We’ll retest this workout at the end of the cycle.

Friday 8/16/19

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Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 16min:
Find 1RM Strict Press / Push Press / Push Jerk / Split Jerk
*Add weight as you go. Find a quick max on the Strict Press, then find a quick max on the Push Press, then Push Jerk, then Split Jerk.

WOD
3 Rounds
L: 45; Spl: 70; S: 90 Double Unders
30 DB Snatch – L: 25/15; Spl: 35/25; S: 50/35
*If you keep every movement to 2min rounds, then you can knock this out in under 12min. Stay calm and smooth during the Snatches, so you can keep moving during that portion of the workout.

Daily Reading
1. 3 Secrets to Beat Performance Anxiety
2. How Much Sleep Do You Really Need?

Thursday 8/15/19

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Strength Cycle: Cycle 3 – Test Week

Strength/Skill
For time:
Deadlift
8 Reps @ L: 95/65; Spl: 145/95; S: 195/125
7 Reps @ L: 145/95; Spl: 195/125; S: 245/160
6 Reps @ L: 195/125; Spl: 245/160; S: 295/190
5 Reps @ L: 245/160; Spl: 295/190; S: 345/225
4 Reps @ L: 295/190; Spl: 345/225; S: 395/255
*Time domain is sub-10min. Life, go every 2min. It might be a good idea to partner up with someone so you can share a bar & weights, hit your reps, then rest while your partner goes. Add weight and move up together. This is a hybrid strength/conditioning piece. The weight should be very challenging but nothing that puts you at risk. For scaling purposes, starting weight can be around 40-50% and end around 80-90%

WOD
200m 2-KB/DB Farmer’s Carry – L: 35/24; Spl: 53/35; S: 70/53
30/20 Cal Row/Bike/Ski
200m 2-KB/DB Farmer’s Carry
L: 20; Spl/S: 30 Burpees (Spl/S: to 6″ Target)
200m 2-KB/DB Farmer’s Carry
*Time domain is sub-13min. You might need to break once or twice during the Farmer’s Carry, but keep the break short and hustle.

Daily Reading
1. Nike Just Revealed New Data on the Vaporfly (Marathon-Shoe)
2. Bulletproof Your Ankles

Wednesday 8/14/19

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Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 16min:
Find 1RM Snatch Complex = Squat Snatch + Hang Squat Snatch + OHS x 2
*Life = Power versions of everything. We’re hoping that by putting the OHS after the two Snatches, you’re able to lift more than our versions of the Snatch Complex. Like the Clean Complex, efficiency and quality movement will trump brute strength.

WOD
9, 7, 5, 3 Power Snatch – L: 95/65; Spl: 115/75; S: 135/95
15 Box Step Ups (Spl/S: Jumps) after each set of snatches
*To be clear, you perform 9 snatches, then 15 box jumps. Then 7/15, 5/15, and 3/15.

Daily Reading
1. The Best Probiotics (Hint: Real Food)
2. Breaking Down Handstand Walks

Tuesday 8/13/19

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Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 16min:
Find 5RM Back Squat
*We’re getting closer and closer to the Open which means it’s time to work on both maximal strength and the ability to repeat a high percentage of your maximal strength for reps. Shoot for a few pounds less than what you hit last week for your 3RM.

WOD
3 Rounds
12 2-DB Devils Press – L: 25/15; Spl: 35/25; S: 50/35
Row/Ski 500/400m or Bike 1100/900m or Run 400m
*Don’t crush yourself in the first row/ski/bike. You have to find that sweet spot of intensity. Going too hard too early in this piece could have a way of wrecking the rest of your workout. Scale the dumbbell weight so you move steadily and quickly.

Daily Reading
1. Is Peanut Butter Healthy?
2. Do Amino Acids Build Bigger Muscles?