Category Archives: WODs

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?

Monday 8/12/19

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Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 16min:
Find 1RM Clean Complex = Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk
*Our main goal with this cycle’s Complexes is to help you learn how to move efficiently around the bar. This is a very grippy complex, so both efficiency and speed will be rewarded here.

WOD
30 Hang Power Cleans – L: 105/65; S: 135/85; S: 155/105
L: 30; Spl: 40; S: 50 Wallballs
L: Run 600; Spl/S: Run 800m or Row/Ski L: 750/600; Spl/S: 1000/800m or Bike L: 1600/1300m; Spl/S: 2200/1700m
L: 30; Spl: 40; S: 50 Wallballs
30 Hang Power Cleans
*Cap = 15min. Keep the Hang Cleans to 3 sets or less and Wallballs in 4 sets on both sides of the run. This should be a great workout to push early and see what you have left at the end.

Daily Reading
1. Neurologists Pinpoint Which Strange Sleeping Patterns Run in the Family
2. Getting Your Best Squat Stance Possible

The Weekend WODs

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Saturday Open Gym: 12p-2p

Saturday
Teams of 2

AMRAP 30
100 Wallballs – L: 20/14; Spl/S: 30/20
L: 50; Spl/S: 100 Double Unders
80 DB Snatches – L: 25/15; Spl: 35/25; S: 50/35
80 Partner Wallball Situps
60 Deadlifts – L: 75/55; Spl: 115/75; S: 135/95
60 Burpees
40 Power Cleans
40 Jerks
20 Snatches
20 C2B (S: BMU)
*If you finish, go through it again with half the reps (50, 50, 40, 40, etc…)

-last tested June 29th

Sunday
In 15min, complete:
21, 15, 9
Cal Row/Bike/Ski
T2B
DB Russian Twist – L: 25/15; Spl: 35/25; S: 50/35 (L+R=1)
DB Weighted Situps
*On the weighted situps, hold it however you want, just make sure you tap your shoulders on the ground behind you and situp past 90 degrees at the top. This workout is an Ab Destroyer. Please tell Coach Slater how much you hate him after this one… especially if you opt for the 50/35 dumbbell.

-rest 3min, then:

OTM for 10min:
8/6 Cal Row/Bike +
8 1-DB Hang Clean & Jerk
*Both in the minute. Go up in reps if this is easy for you.

-rest 3min, then:

OTM for 6min:
8 Burpees +
L: 4; Spl/S: 8 1-DB Back Rack Lateral Lunges
*Both in the minute. Add reps if able.

Friday 8/9/19

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Strength Cycle: Cycle 2 – Week 7 of 7 – Retest Week!

Strength/Skill
In 16min:
Find 1RM Front Squat
*For better tension in your upper back, keep a full, firm grip on bar. Tuck your chin back and keep the bar at the base of your throat.

-last tested June 28th

WOD
40 Deadlift – L: 115/75; Spl: 165/105; S: 195/135
30 Front Squats – L: 95/70; Spl: 135/95; S: 175/125
20 Hang Power Cleans – L: 85/65; Spl: 115/85; S: 155/115
10 Snatch – L: 75/55; Spl: 95/65; S: 135/105 (Spl/S: Squat Snatch)
*Cap = 14min. This chipper will absolutely require a strategy to complete quickly. Small fast sets is typically a great strategy when there are large amounts of reps. Try to limit the amount of 10s you use, as we’ll all need to be economical with our use of plates to make this one work. 8min is possible on this one.

Daily Reading
1. My Cues are Not the Same as Your Cues
2. 2-Minute Chocolate Lunch Bowl

Thursday 8/8/19

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Strength Cycle: Cycle 2 – Week 7 of 7 – Retest Week!

Strength/Skill
In 10min:
Find Heavy Single Jerk

-then, at 12:00:
AMRAP 3
Push Jerk – L: 95/65; Spl: 135/95; S: 165/115
*From floor

-last tested June 27th

WOD
AMRAP 14
20/14 Cal Bike or 25/18 Cal Row/Ski or Run 200m
L: 12 Hanging Leg Raises; Spl: 8; 12 T2B
6 Sandbag Clean – L: 60/30; Spl: 100/60; S: 150/100
(or Power Clean – L: 75/55; Spl: 115/75; S: 165/115
*Don’t blow up early by going too hard on the first bike/row/ski portion. Keep your T2B to 2 sets or less and move steadily thru the Cleans. The pace should be steady at first and picked up over time as you see how much you have to give.

Daily Reading
1. Are You Scared of GMO Foods?
2. This Is the Beginning of the End of the Beef Industry

Wednesday 8/7/19

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Strength Cycle: Cycle 2 – Week 7 of 7 – Retest Week!

Strength/Skill
In 10min:
Find Heavy Single Clean

-then, at 12:00:
AMRAP 4
Max Rep Squat Clean @ 80% of above

-last tested June 26th

WOD
AMRAP 3
Wallballs
-rest 2min
AMRAP 3 Minutes
Burpee Box Step Over (Spl/S: Jump Over)
-rest 2min
AMRAP 3
KB Hang Snatch – L: 24/16; Spl: 35/24; S: 53/35
*Plan on emptying the tank on each 3min portion. Can someone do 3min of unbroken Wallballs? Or 3min of unbroken hang snatches?

Daily Reading
1. The Torturous History of the Treadmill
2. We’re All Guinea Pigs in a Failed Decades-Long Diet Experiment