All posts by Slater Coe

Unloaded 6/20/19

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Unloaded
In 12min, complete:
3 Rounds
20/15 Cal Bike or 25/18 Cal Row
15 2-DB Push Press – L: 25/15; Spl: 35/25; S: 50/35
10 *No-Touch-Overhead* Burpees

-rest 3min, then:

In 12min, complete:
5 Rounds
Run 200m or Row 250/200m or Bike 500/400m
15 2-DB Power Cleans

-rest 3min, then:

8 x 20on:10off – Abmat Situps
8 x 20on:10off – T2B
2min Plank

Thursday 6/20/19

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Strength Cycle: Cycle 1 – Week 7 of 7 – RETEST WEEK

Strength/Skill
In 10min:
Find 3RM Strict Press
*This is a simple lift, but technique can help soooo much. Here are 3 good tips: 1) Squeeze your whole body. Being tight and bracing goes a long way in a successful Press. 2) Forearms directly under the bar. You do not need your Front Squat front rack for this lift. 3) Once you pick up the bar, do not fool around with it. Get right to work.

WOD
50 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35
50/35 Cal Bike or 60/40 Cal Row/Ski or Run 800m
*The Thruster weight should be something you can realistically move for sets of 10. Each section should see you fighting for 4-to-5 minutes. Go all out on those last cals/meters.

Daily Reading
1. Does Heart Rate Variability Predict Acute Performance
2. How Much Is Too Much?

Unloaded 6/19/19

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Unloaded
AMRAP 15
9 Jumping Pullup Negatives; Spl: 9 Strict Pullups; S: 15 Strict Pullups
9/6 Cal Bike/Row/Ski
30 1-DB Snatch – L: 15/10; Spl: 35/25; S: 50/35

-rest 5min, then:

AMRAP 15
21 Wallballs
15/12 Cal Row/Ski/Bike
9 2-DB Deadlifts – L: 35/25; S: 50/35; S: 70/50

Wednesday 6/19/19

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Strength Cycle: Cycle 1 – Week 7 of 7 – RETEST WEEK

Strength/Skill
In 16min:
Find 5RM Deadlift
*Do not sacrifice solid positioning for more weight. And no clanging-and-banging. These are controlled touch and go reps. Set your spine, breathe big, brace, and drive the floor away

WOD
4 Rounds
9 Jumping Pullup Negatives; Spl: 9 Strict Pullups; S: 15 Strict Pullups or 3 Rope Climbs
15 Power Clean – L: 75/55; Spl: 115/75; S: 135/95
*Time domain for this 4 round workout is sub 12 minutes, or 3min per round. So, it’s not blazing fast. You can actually go slower today to work on better Pullups. Power Cleans should never exceed 2 sets per round, but the Strict Pullups could get dicey as the rounds add up. Just do what you can and maintain good form.

Daily Reading
1. Fasted Cardio: Will Exercise on an Empty Stomach Really Help Fat Loss?
2. Q: Thoughts On Melatonin?

Tip: Adjustable Pullup Bars

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Our new Bridge Fitness rig features adjustable pullup bars, which means you can change their height for use in scaling pushups, bar muscle-ups, horizontal rows, etc…

Coach Dex hits you with a quick tutorial on moving and setting these in place for your next WOD.

Unloaded 6/18/19

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Unloaded
2 Rounds
AMRAP 6
Run 100m or Row/Ski 125/100m or Bike 300/200m
10 2-DB Lateral Lunges – L: 25/15; Spl: 35/25; S: 50/35
Rest 2min b/t AMRAPs

-then:
2 Rounds
AMRAP 6
30 2-DB Floor Press
30 Pullups or Ring Rows
30 Pushups
30 Situps
Run 200m or Row 250/200m or Bike 600/500m
Rest 2min b/t AMRAPs

-then:
2 Rounds
AMRAP 6
20 2-DB Seated Strict Press
20 V-Ups
20 Wallball Slams – 30/20
20 Russian Twist w/ Plate – L: 15/10; Spl/S: 25/15
Run 200m or Row 250/200m or Bike 600/500m
Rest 2min b/t AMRAPs

Tuesday 6/18/19

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Strength Cycle: Cycle 1 – Week 7 of 7 – RETEST WEEK

Strength/Skill
In 16min:
Find 2RM Hang Snatch (L: Power; Spl/S: Squat)
*This is at the knee or above. We worked the Hang Snatch in this past cycle to teach ourselves how to properly execute the third pull (the pull under the bar), without the assistance of the pull from the floor.

WOD
8 Rounds
Run 100m or Row/Ski 125/100m or Bike 300/200m
8 Front Squats – 75/55; Spl: OHS @ 95/65; S: 115/75
*Cap = 15min. The pace on this one is fast. FS/OHS should be a weight you can move easily and unbroken. TIme domain is 10-13min.

Daily Reading
1. 5 Fitness Myths That Are Ruining Your Results
2. Death of the Calorie

Unloaded 6/17/19

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Unloaded
AMRAP 15
Row/Ski 2000/1600m or Bike 4400/3600m or Run 1600m
100 Air Squats; Spl: 30; S: 50 Pistols
Max AKBS in remaining time – L: 35/24; Spl: 53/35; S: 70/53

-rest 3min, then:

In 12min, complete:
2 Rounds
L: 40/30; Spl/S: 50/35 Cal Bike/Row/Ski
40 OH Lunges w/ Plate – L: 15/10; Spl: 25/15; S: 45/35
30 Hanging Leg Raises (Spl/S: T2B)
20 2-DB Front Squats

Monday 6/17/19

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Strength Cycle: Cycle 1 – Week 7 of 7 – RETEST WEEK

Strength/Skill
In 16min:
Find 1RM Back Squat
*Kicking Retest Week off with a bang! Slam some Bang Energy, throw on a belt, get hyped, and ring that PR bell!

WOD
AMRAP 15
Row/Ski 2000/1600m or Bike 4400/3600m or Run 1600m
100 Air Squats; Spl: 30; S: 50 Pistols
Max AKBS in remaining time – L: 35/24; Spl: 53/35; S: 70/53
*This workout is an adaptation from the 2012 Regionals and will be immensely challenging. When you make it to the AKBS, hang on! Shoot for 30+ total. A few may have 60 or more.

Daily Reading
1. How to Stop Quitting Exercise Forever (and how to enjoy training)
2. Is Red Meat Bad for You?

Unloaded 6/16/19

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Unloaded
6 x AMRAP 4
1) Row/Bike/Ski 30/20 Cals + Max 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35
Rest 2min after each AMRAP

2) 25 Burpees + Max Wall Balls 20/14

3) Bike/Row/Ski 30/20 Cals + Max Pushups

4) 25 2-DB Thrusters + Max Cals on Bike/Rower/Ski

5) 25 Wallballs + Max Burpees

6) 25 Pushups + Max Cal Row/Bike/Ski

*Go as hard as you can on each AMRAP. 4min isn’t long, and 2min is enough rest so you can push each time.