Category Archives: WODs

Thursday 6/20/19

By | WODs | No Comments

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?

Wednesday 6/19/19

By | WODs | No Comments

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?

Tuesday 6/18/19

By | WODs | No Comments

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

Monday 6/17/19

By | WODs | No Comments

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?

The Weekend WODs

By | WODs | No Comments

Open Gym Hours: 7a-9a Only

Saturday
In 35min, complete:

42, 30, 18
Hang Power Cleans – L: 75/55; Spl: 115/75; S: 135/95
Wallballs
Cals on Bike/Rower/Ski

-rest 3min, then:

42, 30, 18
Deadlifts – L: 155/105; Spl: 225/145; S: 275/175
2-DB Push Press; Spl/S: HSPU
Cals on Bike/Rower/Ski

*If you finish… Rest 3min, then start back on the first section with 21, 15, 9 reps.

Sunday
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.

Friday 6/14/19

By | WODs | No Comments

Strength Cycle: Cycle 1 – Week 6 of 7

Strength/Skill
E3M12M
Min 1) 3 Front Squat @ 90%
Min 2) 6 Opposite Arm/Leg V-Up (L+R=1)
Min 3) L: 12 Banded Plate Walk; Spl: 15′ HS Walk or 5 *Walks-2-Wall*; S: 25’ HS Walk
*Squats are the heaviest they’re gonna get. Grind thru it!

WOD
3 Rounds
Run 400m or Row 500/400m or Bike 1100/900m
30 1-DB Front Rack Lunge (S: OH) – L: 25/15; Spl: 35/25; S: 50/35
9 One-Hand-on-Plate Pushups; Spl: 15 HoP Pushups or 9 Ring Dips; S: 15 Ring Dips
*Be sure to reach your arm up overhead to ensure your shoulder stays engaged and protected in the OH Lunges. HoP Pushups require you to pushup then walk your hands to the other side of the plate before completing your next rep.

Daily Reading
1. 5 Common Squat Problems And How To Fix Them
2. An Introduction to Metabolism

Thursday 6/13/19

By | WODs | No Comments

Strength Cycle: Cycle 1 – Week 6 of 7

Strength/Skill
E2M12M
Min 1) 2 Strict Press – AHAP
Min 2) 20sec Max Barbell Row w/ 3sec Descent

WOD
E6M18M
Run 400m or Row 500/400m or Bike 1100/900m
Row 500/400m or Run 400m or Bike 1100/900m
L: 25; Spl: 40; S: 50 Double Unders
10 Push Jerks – L: 75/55; Spl: 115/75; S: 135/95
10 SDLHP
*This is going to be a lot harder than you think. Give yourself a little bit of rest at the end of the first two rounds, then go for broke in round 3.

Daily Reading
1. Opinion: Why Evening Training is the Worst
2. An Ode to Recovery: No One Cares About Your Hustle

Tuesday 6/11/19

By | WODs | No Comments

Strength Cycle: Cycle 1 – Week 6 of 7

Strength/Skill
E2M6M
3 Pause Power Position Snatch @ 40-60%
-then:
E2M12M
2 Hang Snatch @ 85+%
*Squat these if your form allows. Last week before we retest.

WOD
AMRAP 12
Row/Bike/Ski for Cals
+E2M, including 0:00:
perform L: 6 Pullups; Spl: 5 C2B; S: 3/2 BMU or RMU
*Scale the gymnastic work so you ALWAYS perform it in one set. You’ll need to figure in *travel time* to get from your equipment to a pullup bar, so keep that in mind, too. Goal is 100+ Cals

Daily Reading
1. Resistance And Adaptation: Is Your Environment Weakening You?
2. Are You Ready to Change?

Monday 6/10/19

By | WODs | No Comments

Strength Cycle: Cycle 1 – Week 6 of 7

Strength/Skill
E3M15M
Min 1) 5 Back Squat @ 80% – heavier than last week
Min 2) 6 Banded Pushups – thickest band possible
Min 3) Pick your poison:
Life: 2 x (1 Jumping Pullup Negative + 1 Hanging Leg Raise + 2 Hollow Swings)
Splife: 2 x (1 Kipping Pullup + 1 T2B + 2 C2B)
Sport: 2 x (1 Strict Pullup + 1 T2B + 1 C2B + 1 BMU)

WOD
18, 15, 12, 9, 6, 3
Hang Power Clean – L: 75/55; Spl: 95/65; 115/75
Push Jerk
L: Hanging Leg Raises; Spl/S: T2B
*Cap = 16min. This workout will tempt many to hang on to big sets early and that may be a mistake. But, race your race. Go in with a plan. Grip will be a big factor.

Daily Reading
1. What I Learned From Watching The Hot Zone: Get Your Flu Shot
2. What is Pain, and How Should We Manage It?

The Weekend WODs

By | WODs | No Comments

Saturday Open Gym: 7a-9a and 12p-2p

Saturday
Teams of 2
3 Rounds
30 T2B
30 Deadlifts – L: 115/75; Spl: 155/105; S: 185/135
30 Wallballs – L: 20/14; Spl/S: 30/20

60/40 Cal Bike or 70/50 Cal Row/Ski

2 Rounds
30 T2B
30 Deadlifts – L: 155/105; Spl: 185/135; S: 225/155
30 Wallballs

60/40 Cal Bike or 70/50 Cal Row/Ski

1 Round
30 T2B
30 Deadlifts – L: 185/135; Spl: 225/155; S: 275/185
30 Wallballs

*Cap = 35min. Finishing might not be possible.

Unloaded
AMRAP 5
Run 400m or Row/Erg 500/400m or Bike 1100/900m
50 Wallballs
50 Double Unders
50 Pushups
50 RKBS – L: 35/24; Spl: 53/35; S: 70/53
50 KB SDLHP
50 Barbell-on-Rig Pullups

-rest 2min, then AMRAP 10 in REVERSE

-rest 3min, then AMRAP 15 in ORIGINAL format