All posts by Slater Coe

Unloaded 12/16/18

By | WODs | No Comments

Unloaded
AMRAP 15
21 Wallballs
15/10 Cal Row or Bike
9 2-DB Deadlifts – L: 35/25; S: 50/35; S: 70/50

-rest 5min, then:

AMRAP 15
10, 20, 30, 40, 50
2-DB Front Rack Lunges
10, 10, 10, 10, 10
Jumping Air Squats
10, 10, 10, 10, 10
Cal Bike or Row

The Weekend WODs

By | WODs | No Comments

Saturday
Teams of 2
AMRAP 35
2 Rounds
50/35 Cal Bike or 60/40 Cal Row
50 Deadlifts – L: 95/65; Spl: 135/85; S: 165/105

-immediately into:

2 Rounds
50 DB Snatch – L: 35/25; Spl: 50/35; S: 70/50
L: 100; S: 150 Double Unders
*Yes, those DB Snatches are supposed to be heavy and awkward. You can do it!

-immediately into:

2 Rounds:
50 Burpees
50 Power Cleans
*Touch and go Power Cleans are necessary here to finish this in time.

Sunday
AMRAP 15
21 Wallballs
15/10 Cal Row or Bike
9 2-DB Deadlifts – L: 35/25; S: 50/35; S: 70/50

-rest 5min, then:

AMRAP 15
10, 20, 30, 40, 50
2-DB Front Rack Lunges
10, 10, 10, 10, 10
Jumping Air Squats
10, 10, 10, 10, 10
Cal Bike or Row

Friday 12/14/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 1 of 5

Strength/Skill
In 16min:
Find a new 5RM Back Squat
*We’re retesting our 5RM every Friday. Don’t shoot for the moon. Instead, just look to add 5-10lbs over what you hit last week. We’ll do the same thing every Friday in this cycle. Also, don’t waste all of your energy on 5s as you build up. Hit some 3s, 2s, and even 1s. When that single or double gets a little scary, then belt up and go for the 5.

WOD
6 Rounds
15 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35
L: 9 Pullups; Spl: 15 Pullups: S: 21 Pullups or 3 Rope Climbs
Rest 90sec b/t Rounds
*Cap = 16min. We’re shooting for 60sec rounds, with 90sec rest. Going unbroken is the goal. Start unbroken and see how many rounds you can go. If you’re not 100% today (or even 90%), then pacing might be necessary. But otherwise, this is a great workout to push yourself and see where you fall apart.

Cooldown
Seated Forward Fold (Use rig for leverage & add’l lat stretch)

Daily Reading
1. Energize Your Willpower
2. Pre-Workouts: They’re Not Overhyped, But Are You?

Unloaded 12/13/18

By | WODs | No Comments

Unloaded
In 10min, complete:
5 Rounds
12/9 Cal Bike or Row
36 Double Unders

-rest 3min, then:

In 10min, complete:
5 Rounds
10 1-DB Overhead Lunge – L: 20/10; Spl: 35/25; S: 50/35
10 AKBS – L: 35/26; Spl: 53/35; S: 70/53
10 Pushups

-rest 3min, then:

AMRAP 10
20 DB Snatches
20 DB Weighted Situps

Thursday 12/13/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 1 of 5

Strength/Skill
E4M16M
5 Squat Clean @ 65-70% of 1RM Clean
+
Bike / Row / Single Unders for Rest between sets
*This is technique work for the cleans, and then a steady (not super slow!) piece in between to keep your heart rate elevated.

WOD
AMRAP 10
L: 20: S: 40 Double Unders
10 Plate Ground-to-Overhead – L: 15/10; Spl: 35/25; S: 45/35
*Save your ankles, and those of your neighbors, by not dropping the plate from overhead. A rolling plate can do serious damage. Low reps and light weights mean this workout should be gas pedaled the entire way.

Cooldown
Puppy Dog or Down Dog

Unloaded
In 10min, complete:
5 Rounds
12/9 Cal Bike or Row
36 Double Unders

-rest 3min, then:

In 10min, complete:
5 Rounds
10 1-DB Overhead Lunge – L: 20/10; Spl: 35/25; S: 50/35
10 AKBS – L: 35/26; Spl: 53/35; S: 70/53
10 Pushups

-rest 3min, then:

AMRAP 10
20 DB Snatches
20 DB Weighted Situps

Daily Reading
1. How to Fix Your Butt Wink… So We Can All Stop Saying Butt Wink
2. A New Connection between the Gut and the Brain

Wednesday 12/12/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 1 of 5

Strength/Skill
OTM for 10min
Life: Power Snatch + Hang Power Snatch
Sport: Squat Snatch + OHS + Hang Squat Snatch + OHS

1 Rep @ 70%+ of 1RM of Snatch Complex
*You can build throughout the sets. That’s a LOT of work to complete in one minute, so you have to move quickly. This will feel like a conditioning piece by the time we’re done.

WOD
5 Rounds
10 Power Snatch – L: 75/55; Spl: 95/65; S: 115/75
20 Box Step Ups; Spl: 10 Pistols: S: 20 Pistols
*Cap = 15min. By round 4, those snatches are no longer going to feel snappy. The box/pistols are going to sap the legs. Be aware of that going into the WOD so you can break up things as needed early-on.

Cooldown
Pigeon on Box

Daily Reading
1. The Secret to Lifting Forever
2. Why You Have “Tight” Hips and What to Do About It

Tuesday 12/11/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 1 of 5

WOD 1
AMRAP 12
Life: Row 1200/900m or Bike 2500/1900m or Run 800m or 200 Double Unders
Splife: Row 1600/1200m or Bike 3200/2500m or Run 1200m or 300 Double Unders
Sport: Row 2000/1600m or Bike 4000/3200m or Run 1 Mile or 400 Double Unders
-then:
L: 70; Spl: 85; S: 100 Wallballs
Max L: Clapping Pushups; Spl: HSPU; S: SHSPU in remaining time
*Pick a different piece of equipment than whatever you chose yesterday.

WOD 2
E4M16M
25/20 Cal Row/Bike or 20 Burpees
L: 40; Spl: 60; S: 80 Double Unders
5 Sandbag Cleans – L: 60/30; Spl: 100/60; S: 150/100
*Shoot for 30-60sec of rest each round. 2-DB Power Cleans are also a good alternative today, if we run out of heavy sandbags/dballs.

Cooldown
Slow Scorpion

Daily Reading
1. The Truth About Pain Science, Exercise, and Movement
2. 5 Lessons from a Skinny Nerd Deadlifting 420 Pounds

Monday 12/10/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 1 of 5

Strength/Skill
E3M15M
5 Back Squat @ 90% of last week’s 5RM
*Shoot for the same weight across all sets. So build up quickly, and then hang on tight.

WOD
Life: Row 1200/900m or Bike 2500/1900m or Run 800m or 200 Double Unders
Splife: Row 1600/1200m or Bike 3200/2500m or Run 1200m or 300 Double Unders
Sport: Row 2000/1600m or Bike 4000/3200m or Run 1 Mile or 400 Double Unders
-then:
30 Front Squat – L: 115/75; Spl: 145/95; S: 185/125
30 Hand-on-Plate Pushup; Spl: 15; S: 30 HSPU
20 Front Squat
20 Hand-on-Plate Pushup; Spl: 10; S: 20 HSPU
10 Front Squat
10 Hand-on-Plate Pushup; Spl: 5; S: 10 HSPU
*Cap = 16min. Choose whatever *Buy-In* distance that allows you to finish that piece sub-8:30. Many should be Splifing the first portion and then the fun begins in Part 2. Be smart about small sets with short rest so you can keep moving. That front squat is heavy!

Cooldown
2min Casual Row/Bike/Walk

Daily Reading
1. Sleep Hard, Play Harder
2. Never Have “Bad Luck” Again

Unloaded 12/9/18

By | WODs | No Comments

Unloaded
OTM for 5min:
L: 10/7; S: 15/11 Cal Bike or Row
OTM for 5min:
L: 10; Spl: 14; S: 18 Burpees
OTM for 5min:
10 1-DB Front-Foot Elevated Lunge – L: 25/15; Spl: 35/25; S: 50/35
*hold it goblet style
OTM for 5min:
10 1-DB Devil Press – burpee w/ one hand on DB, then snatch. Switch hands each rep

-rest 5min, then:

OTM for 10min:
Even: Max RKBS – pick a weight that lets you hit between 20-30
Odd: 1min Plank Hold (On your Hands. Not Elbows. Try any variation.)

The Weekend WODs

By | WODs | No Comments

Saturday
Teams of 2

AMRAP 15
2 Rounds
32 1-DB Lunges – L: 25/15; Spl: 35/25; S: 50/35 (hold it however you want)
32 DB Russian Twist
16 DB Hang Clean & Jerk
-then: 2 Rounds
32 DB Snatch
32 Pushups (S: 16 HSPU)
16 DB Hang Clean & Jerk
*If you finish this whole piece, start over and keep going.

-rest 5min, then:

5 Rounds:
30 Wallballs – L: 20/14; S: 30/20
30 AKBS – L: 35/24; Spl: 53/35; S: 70/53
*Cap = 15min.

Unloaded
OTM for 5min:
L: 10/7; S: 15/11 Cal Bike or Row
OTM for 5min:
L: 10; Spl: 14; S: 18 Burpees
OTM for 5min:
10 1-DB Front-Foot Elevated Lunge – L: 25/15; Spl: 35/25; S: 50/35
*hold it goblet style
OTM for 5min:
10 1-DB Devil Press – burpee w/ one hand on DB, then snatch. Switch hands each rep

-rest 5min, then:

OTM for 10min:
Even: Max RKBS – pick a weight that lets you hit between 20-30
Odd: 1min Plank Hold (On your Hands. Not Elbows. Try any variation.)