All posts by Slater Coe

Tuesday 5/22/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 7

Strength/Skill
E2M14M
L: 2 Squat Clean – add some weight from two weeks ago, but focus on moving well
S: 1 Squat Clean @ 90+%
*If you’re not coming to the gym tomorrow, build to a near 1RM. But, if you’re coming tomorrow (and maxing out your 1RM Back Squat), you might want to hold a little back today.

WOD
50 Pushups
40 1-Arm Hang DB Clean and Jerk – L: 30/20; S: 50/35
30 Push Press – 115/75 (S: HSPU)
20 Alternating DB Snatch (S: Squat Snatch)
*Cap = 14min. This chipper ends on a very challenging DB movement. Aim to move cleanly, and execute those snatches well, not just fast. It’s ok to slow down at this point and work on this very complex movement while under fatigue. Your arms are definitely going to be blown out by the time you get there.

Cooldown
Puppy Dog on Barbell

Daily Reading
1. Dont Lock The Elbows In The Snatch & Clean Pull
2. When Should You Use a Weightlifting Belt?
3. Cranky Elbows?
4. How Wall Street Brought Down Georgia’s Suspicious Chicken Price Index

Monday 5/21/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 7

Strength/Skill
E3M12M
4 Zero Bounce Deadlift @ 87.5-97.5% of your 5RM
*Shoot for the same weight as last week, when we only did 3 reps.
+
1RM TGU
*Get something heavy today!

WOD
AMRAP 15
L: 45sec; S: 1min Max Burpees
L: 45sec; S: 1min Max Pullups (S: C2B)
L: 45sec; S: 1min Max Cal Row/Bike
L: 45sec; S: 1min Max Box Step Overs (S: Jump Overs)
Rest 1min
*If we run out of bikes/rowers for class, then grab a partner and switch which minute you perform the Bike/Row in. So, you go in minute 3, while your partner goes in minute 4. Meaning: you Box Step Over in minute 4, while they Box Step Over in minute 3. The ole switcheroo.

Cooldown
Pigeon On Your Box

Daily Reading
1. The Science Behind Compression Technology for Performance Recovery
2. The Disease of Being Busy
3. Good News If You Hate Mosquitoes and Love Beauty Serums
4. Deadlift Setup Fix

Unloaded 5/20/18

By | WODs | No Comments

Unloaded
AMRAP 20
90 KB Deadlifts – L: 53/35; S: 70/53
80 2-DB Push Press – L: 20/10; S: 35/25
70 Double Unders
60 KB SDLHP
50 Box Pushups (S: Pushups)
40 Box Step Overs
30 Cal Bike/Row or Run 600m
200m Run or Row 250/200m or Bike 500/400m
10 Wall Walks

-rest 5min, then:

2 Rounds
1min Plank – place a plate on your back for additional resistance
1min Dragon Flags
1min Side Plank Twist – reach under then open toward the ceiling
1min Side Plank Twist – opposite side
1min Rest
*Similar to Thursday’s Ab blowout with a few variations!

Skillz Class
Clean & Jerk

Run Programming
3 Rounds
Run 600m – moderate
Rest 40sec
Run 600m – moderate
Rest 40sec
Run 600m – moderate
Rest 5min

The Weekend WODs

By | WODs | No Comments

Saturday
Teams of 2

2 Runs (200m or Row 250/200m or Bike 500/400m each)
4 Snatches – L: 75/55; S: 115/75; SS: 135/95
6 Thrusters
8 CTB (S: BMU/RMU)
10 Burpees
12 T2B
14 Pullups
16 AKBS – L: 53/35; S: 70/53
18 Wallballs – L: 20/14; S: 30/20
20 Power Cleans
22 Cal Bike/Row
240 Double Unders (L: 120 Double Unders)

*Cap = 35min. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this: 2, 4/2, 6/4/2, 8/6/4/2, etc,.. All the way down to 240 DU and back up to 2 of the last round.

Sunday
AMRAP 20
90 KB Deadlifts – L: 53/35; S: 70/53
80 2-DB Push Press – L: 20/10; S: 35/25
70 Double Unders
60 KB SDLHP
50 Box Pushups (S: Pushups)
40 Box Step Overs
30 Cal Bike/Row or Run 600m
200m Run or Row 250/200m or Bike 500/400m
10 Wall Walks

-rest 5min, then:

2 Rounds
1min Plank – place a plate on your back for additional resistance
1min Dragon Flags
1min Side Plank Twist – reach under then open toward the ceiling
1min Side Plank Twist – opposite side
1min Rest
*Similar to Thursday’s Ab blowout with a few variations!

Skillz Class
Clean & Jerk

Run Programming
3 Rounds
Run 600m – moderate
Rest 40sec
Run 600m – moderate
Rest 40sec
Run 600m – moderate
Rest 5min

Friday 5/18/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 6

Strength/Skill
OTM for 12min
L: 2 Power Snatch – moderately heavy
S: 1 Squat Snatch @ 75-80%

WOD
3 Rounds
12 Hang Power Snatch – L: 75/55; S: 115/75
12 Push Press
12 Burpees (S: Lateral Over Bar)
Rest 60sec
*You should be able to do each barbell movement in 2 sets or less, and each set should be well under 3min. This will be another one that’s tough on the shoulders this week, so be efficient with using your legs/hips to move the barbell, instead.

Cooldown
Foam Roll on Your Own

Daily Reading
1. A Hangover Pill? Tests on Drunk Mice Show Promise
2. 6 Essential Tips to Help You Stop Binge Eating
3. Healthy Fats: 3 Delicious Ways To Include More In Your Diet

Unloaded 5/17/18

By | WODs | No Comments

Unloaded
OTM for 10min
L: 8; S: 12 AKBS – 53/35
L: 8; S: 12 Front-Foot Elevated Lunges
*Both in the same minute. Place one foot on a 15lb plate, and lunge backwards. Switch feet every rep, or every 6. Up to you!

-rest 3min, then:

OTM for 10min
Odd: Run 200m or Row 250/200m or Bike 500/400m
Even: 10/7 Cal Bike or 12/8 Cal Row

-rest 3min, then:

2 Rounds
1min Plank – place a plate on your back for additional resistance
1min of Wallball Slams
1min of Flutter Kicks
1min of T2B
1min Rest
*Abs, abs, abs…

Thursday 5/17/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 6

Strength/Skill
E2M14M
1 Split Jerk
*Build weight across the sets. Go heavy, but don’t go PR-hunting
+
Max Strict Pullups in 60sec
*Scale to HEAVY Band Pulldowns

WOD
100 Front Squats – L: 75/55; S: 115/75
*Every time you break, complete 5 x 2-DB Renegade Rows – L: 20/10; S: 35/25 (pushup + row + row = 1 rep)

*Cap = 12min. Picking an appropriate weight is key, because we don’t want to see you stuck on the DB forever. We’d recommend being able to knock out 20 reps on your first set. If you can’t do that many, then the weight might be too heavy. Now, you might also choose to NOT do 20 out of the gate, but you should have the ABILITY to do so.

Cooldown
Hurdler’s Stretch

Unloaded
OTM for 10min
L: 8; S: 12 AKBS – 53/35
L: 8; S: 12 Front-Foot Elevated Lunges
*Both in the same minute. Place one foot on a 15lb plate, and lunge backwards. Switch feet every rep, or every 6. Up to you!

-rest 3min, then:

OTM for 10min
Odd: Run 200m or Row 250/200m or Bike 500/400m
Even: 10/7 Cal Bike or 12/8 Cal Row

-rest 3min, then:

2 Rounds
1min Plank – place a plate on your back for additional resistance
1min of Wallball Slams
1min of Flutter Kicks
1min of T2B
1min Rest
*Abs, abs, abs…

Run Programming
3 Rounds
Run 600m – fast
Rest 90sec
Run 200m – very fast
Rest 5min

Daily Reading
1. Tips & Tricks for More Efficient Thrusters
2. Proper Arm Positioning in the Pushup
3. Lumbar Spine Issues Be Gone

Wednesday 5/16/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 6

Strength/Skill
E3M15M
2 Back Squat – L: Heavy w/ solid form; S: @ 90+%
+
12 Half-Kneeling Upside Down KB Press – 6l/6r
+
12 KB Upright Row – 6l/6r
*Superset these accessory movements by hitting all of your KB Press first, then stand to complete the KB Upright Row

WOD
L: 40, 30, 20
S: 50, 40, 30
Wallballs
Pushups
Run 400m or Row 500/400m or Bike 1000/800m
*Cap = 16min. Goodbye arms. If you struggle with the first two movements, use the 400m as a flush so you can come back inside the gym and knock out big sets. If you’re going Sport, you’ll need to push the run.

Cooldown
Scorpion

Daily Reading
1. Knees Out/Toes Out in the Squat
2. What Is CBD (Cannabidiol) And What Does It Do?
3. 2 Easy Ways to Control Your Metabolism (Part 2 – Diet)

Tuesday 5/15/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 6

Strength/Skill
E3M15M
5 Touch and Go Power Clean to Push Jerk
*Heavier than two weeks ago. Push yourself to hit a weight that surprises you.
+
10-15 Half-Kneeling or Split Stance Band Pallof Press – ea side
*Make these as hard as you can handle with good form

WOD
2 Rounds of *DT*
Rest 90sec
3 Rounds of *DT*
Rest 90sec
2 Rounds of *DT*
*Cap = 15min. A twist on *DT* (12 Deadlifts – L: 105/65; S: 155/105, 9 Hang Power Cleans, 6 Push Jerks). The goal today is to get you to hang on for bigger sets. And a tried-and-true strategy is to do 11 DL, drop, then 1 DL into 8 HPC, drop, then 1 HPC into 6 PJ. Clear as mud?

Cooldown
Puppy Dog on Barbell

Daily Reading
1. Caffeine consumption: how much is safe?
2. How to Talk to Your Clients About Hormones
3. Push Through the Pull Under: Snatch & Clean Timing

Monday 5/14/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 6

Strength/Skill
E3M15M
3 Zero Bounce Deadlift @ 87.5-97.5% of your 5RM
*We hit 4s last week, so this week’s 3s should be heavier.
+
4-8 TGU – total
*Try a heavier KB/DB each round.

WOD
AMRAP 18
Run 400m or Row 500/400m or Bike 1000/800m
Life: Rest 1min
Sport: Rest 30sec
*The very small amount of rest means that you can’t go all out to start. Instead, hold a pace and possibly increase your split by a second or two each effort.

Cooldown
Take a casual 200m walk

Daily Reading
1. Even a Little Exercise Might Make Us Happier
2. 9 Things Every Athlete Needs to Know About Sleep and Recovery
3. Always Do This Before You Deadlift