Strength Cycle: Open Cycle – Play Week

Strength/Skill
In 16min:
Find 3RM L: 1sec Pause Front Squat; Spl/S: OHS
*If your mobility allows, give the OHS a shot today. A 3RM test in the OHS is an unusual test that we don’t experiment with often. Have fun with it!

WOD
AMRAP 12
6 Box Step Overs (Spl/S: Jump Overs)
L: 6/4; Spl: 9/6; S: 12/9 Cal Bike/Row/Ski
6 Pullups; Spl: 3; S: 6 BMU
Rest 30sec
*Today is a fun opportunity to work on Pullups/BMU after jacking up your heart rate a little bit.

Daily Reading
1. Self-Talk and Fat Loss: 25 Ways to Reframe for Results
2. Nutrition for travel: what you need to know

Recent WODs

Tuesday 11/12/19

Be sure to check the DCCF Social Page on icy/snowy winter mornings for potential updates on class cancellations! Strength Cycle: Open Cycle – Play Week Strength/Skill In 12min: Find 1RM Turkish Getup – on both arms *Enjoy this *relaxing* test. TGU’s are very strenuous but won’t beat us up like...

Monday 11/11/19

Strength Cycle: Open Cycle – Play Week Strength/Skill In 16min: Row/Ski 2000/1600m or Bike 4400/3600 or Run 1 Mile -then, in remaining time: Find 1RM L: Power Clean; Spl/S: Squat Clean *Maybe you try to PR your Row/Bike/Run time and surprise yourself with what you have left for the Clean....

The Weekend WODs

Saturday Open Gym Hours: 7a-9a & 12p-2p Saturday Teams of 2 42, 30, 18, 10 Deadlifts – L: 135/85; Spl: 185/125; S: 225/155 Burpees (Spl/S: Lateral over Bar) L: 2-DB Push Press – 35/25; Spl: 1/2 Rep HSPU; S: HSPU *Cap = 15min -then, pick one: 1.) Run 1 Mile...

Friday 11/8/19

Strength Cycle: Open Cycle – Week 6 WOD 40 L: Pullups; Spl: 40 C2B or 20 RMU/BMU; S: 40 RMU 80 Cal Row 120 Wallballs *Cap = 20min. Partition the work any way you see fit. Strength/Skill E3M9M 5 Back Squat @ 70%, 75%, 80% *If you’ve been squatting every...

Thursday 11/7/19

Strength Cycle: Open Cycle – Week 6 Strength/Skill OTM for 10min 1 Power Clean and Jerk @ 85% *Last Thursday of priming our mind’s and body’s for tomorrow’s Open workout. We want to hit these singles with power and confidence. WOD AMRAP 6 12/8 Cal Bike/Ski/Row 30 Air Squats 12...

Wednesday 11/6/19

Strength Cycle: Open Cycle – Week 6 Strength/Skill E3M12M 6 Push Jerk @ 82.5% *As the percentages increase, it becomes even more important for you to be fast getting under the barbell. Wider feet, vertical dip and drive, and aggressive pushing under the bar will be the key to success....

Tuesday 11/5/19

Strength Cycle: Open Cycle – Week 6 Strength/Skill E3M12M 6 Front Squat @ 82.5% *We just hit heavy Squat Cleans yesterday, so don’t be afraid to back off on the weight today if your legs are a little fatigued. WOD 4 Rounds L: 30; Spl: 45; S: 60 Double Unders...

Monday 11/4/19

Strength Cycle: Open Cycle – Week 6 Strength/Skill E2M16M 2 Squat Clean @ 85% *The focus is crisp, snappy reps. Dial back on the percentage if these start to look ugly. WOD 20/14 Cal Bike or 24/17 Cal Row/Ski or Run 200m 30 HRPU 30 2-DB Box Step Overs –...