Monday December 20, 2014

Posted by on Dec 21, 2014 in Blog |

A.  Back Squat x5 reps. Work up to a tough set of 5 reps B.  4 Total Sets:  3 min on. / 1 min off. Sets 1 & 3: 4x Front Squat [A] 135/93, [F] 95/63 (or empty bar/kb front squat) 25x Double Unders/25x Speed/50x Single Unders Sets 2 & 4: 8x Lunges [A] 2KB Front Rack lunges, [F] Single KB or unweighted 5 Burpees Score each round separately.  Your goal is to get set 1 to match 3, and set 2 to match 4. Be sure to head to class tomorrow!  The annual 12 Days of Christmas WOD will be programmed and it’s always a fun way to start off the holiday weekend ~ Thanks for a great Saturday...

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Friday December 19, 2014

Posted by on Dec 18, 2014 in Blog |

A. 5 Sets – Deadlift, touch and go, climbing. [A] x3 [F] x5 Warm-up Power Clean B. 4 min AMRAP / Rest 2 minutes / 4 min AMRAP [A] 6x Power Clean [135/95] 6x Dips (rings or static) – Or 8x Push-ups if you need faster turnover. [F] 6x Hang Power Clean (95/63) (or 10x KB Swing) 6x Hand Release Push Ups or variations to stay on toes. Rest 2 minutes. Then: 4 min AMRAP [A] 3x Hang Clean [135/95] 6x T2B [F] 5x DB Hang Clean 10x V-ups C.  50 KB Half-moons Congrats to our Athlete Immersion 101 graduates who will be entering regular classes!  Welcome to Amanda, Emily, Mary, Brian, Marco,...

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Thursday December 17, 201

Posted by on Dec 17, 2014 in Blog |

A. 1-10 unbroken pull up ladder for time. 1, 1-2, 1-2-3, 1-2-3-4… [A] Kipping or C2B [F] Unbroken Strict Ring Rows *Set rings to hip-height, set feet on 16″ box – break between sets, get as far as you can. *For kipping, only skinny bands. Reset each set by standing on a box or something next to you, before you attempt your next set. B. For time 40x Back Squat 40 Cal Row 30x Front Squat 30 Cal Row 20x OHS 20 Cal Row [A] 75/45# – same # through out. [F] 45/33# or air squats each round if you’re very new. C. 1 Down and Back Plate Push in North Room.  Pick your poison...

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Wednesday December 16, 2014

Posted by on Dec 16, 2014 in Blog |

A. 4 Sets Each Overhead Squat:  Working up in weight [A] Work up to heavy set of 3 reps – not for a max [F] x6 w/ 1 second pause at bottom Rope Climbs x2 ascents ADAP [as difficult as possible] L-Sit:  Accumulate 20 seconds total [A] L-Sit [F] Tuck Hold or slightly extended legs Note:  The L-Sit/Tuck helps to engage your midline musculature during OHS. B. In 2 attempts, find the heaviest 15 rep OHS. [A] Challenging set of 15 (or how many reps you can complete of your goal) Example: If you want 150 for 15 & get 12, your score is 12. [F] 10 reps w/great form. C. 5 min AMRAP...

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Tuesday December 16, 2014

Posted by on Dec 15, 2014 in Blog |

A. 4 Sets Each: Single Leg Strength Barbell Walking Lunge x8 each leg (behind the head-alternating legs-climbing weight) Single Leg KB Deadlift x8 each leg – hold kettlebell in the opposite hand from the leg that you are balancing on. B. “Lact-Hate” 1500m row [try for about 90% effort on this] 50x OH Swings [A] 28kg/20kg [F] 16/24kg or scale 30x Burpee Box Jump Over (24/20) [F] Burpee Box Step Over – alternating legs each rep – adjust height as needed Now that’s a hand-release push-up...

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Monday December 15, 2014

Posted by on Dec 14, 2014 in Blog |

Warm up + Clean Review and Split Jerk foot work. We’ve been working on positions and smaller segments of the clean, so good luck if you’d like to find a new PR! A. Spend about 15-20 minutes, climbing. [A] Build to a 1RM Clean & Jerk Load should generally be 60%, 70, 80, 85, 90, 90+, 90+, 90+ Do some warm ups before the 60% [F] 3x Hang Power Clean + 3x Push Press (if you’re still fairly new) Option B: 1x Power Clean + 1x Push Press (if you’re a little more intermediate and would like to find a 1RM) B. 3 rounds for time (looking for about 8-12 min for this) 10x...

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