Wednesday Workout: MU/PU Work, 3 Rounds

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STRENGTH

3 Sets: Max Rep Muscle Ups, rest 2-3 minutes between sets

Or, 3 Sets: Chest to Bar Pull-up x 10-15 reps (unbroken set), rest 2-3 minutes

Or, OTM 8: Pull-up or scaled variation (strict) x 3-5 reps

*Choose appropriate variation and work for about 10 minutes on pulling strength or efficiency. Do muscle ups if you have 5+ reps.  If doing OTM work, choose challenging rep range that you can consistently hit each time (i.e. should not be going to failure on any set during OTM work).

WOD

Level 1

3 Rounds for Time:

  • Row x 20 Cals
  • Deadlift (75/45) x 15
  • Hang Power Clean x 10
  • Shoulder to Overhead x 5

Level 2

3 Rounds for Time:

  • Row x 25 Cals
  • Deadlift (135/95) x 20
  • Hang Power Clean x 15
  • Shoulder to Overhead x 10

18 Minute Cap. Scale weight or reps appropriately

Tuesday Workout: OTM, Short AMRAP, Core Work

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WOD

Level 1

Every 2 Minutes for 5 Sets:

  • V-up x 8-10
  • Alternating Dumbbell Snatch x 8-10

Then, 5-10 Minutes after:

AMRAP 6:

  • Row x 150m
  • Dumbbell Hang Clean Thruster x 10

Level 2

Every 2 Minutes for 5 Sets:

  • Toe to Bar x 10
  • Alternating Dumbbell Snatch (55/35) x 10 (5/side)

Then, 5-10 Minutes after:

AMRAP 6:

  • Row x 150m
  • Squat Clean Thruster (115/85) x 10

Notes: Each set should be unbroken on the toes to bar if possible. Alternate arms on Db snatch – goal should be to complete the work within a minute each time.  Go for touch and go on squat clean thrusters if possible.

Gymnastics Strength/Core Work

8 rounds on the 30 second:

  • 15 seconds L sit hold (tuck hold for level 1)
  • 15 seconds rest

*Work hard for all 15 seconds, if you have to come down and reset do so

Notes: Use parallettes or boxes (if on a box, thumbs are forward and middle fingers are to the sides)

 

Monday Workout: Fight Gone Bad

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Monday WOD: Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  • Wall-ball, 10 ft target (Reps, 20# / 14#)
  • Deadlift high-pull (Reps, 75#/55#)
  • Box jump step down (Reps, 24″/20″)
  • Push-press (Reps, 75#/55#)
  • Row (Calories)

Notes: Level 1 is 2 Rounds of this workout.  Use a kettlebell for deadlift high-pull if necessary, and scale movements and weight appropriately.

Compare to Here

Post-WOD: Spend time loosening up (static stretching or mobility work)

Friday Workout: Diane

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Friday WOD

SKILL WORK

Spend ~10 Minutes on HS Skills (i.e. HS walks, holds against wall or freestanding, proper position on box, etc.)

WOD Prep

Take 3-4 sets to build to DL in sets of 4-6 reps to dial in technique

WOD

Level 1

15-12-9 reps of each for time:

  • Deadlift (135/95#)
  • Feet-on-Box Push-up

Level 2

“Diane”

21-15-9 reps of each for time:

  • Deadlift (225/135#)
  • Handstand Push-up

Compare here

 

Thursday Workout: Power Snatch/T2B, Gym Strength/Core Work

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Thursday WOD

WOD

AMRAP 8 (see scaling options below):

  • 15 Snatches (95/65)
  • 15 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • 9 Snatches
  • 9 Toes to Bar
  • 6 Snatches
  • 6 Toes to Bar
  • 3 Snatches
  • 3 Toes to Bar
  • 6 Snatches
  • 6 Toes to Bar
  • 9 Snatches
  • 9 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • 15 Snatches
  • 15 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • …and so on

Notes:  Continue to follow the descending/ascending pattern until time expires.  Snatches can be power snatch (does not have to be full squat).  This was a challenge workout for the 2014 Lurong Paleo Challenge. Compare Here

  • Level 3 – 95#/65# Snatches and Toes to Bar
  • Level 2 – 75#/55# Snatches and Knees to 90
  • Level 1 – 45#/35# Snatches and Abmat Sit Ups

Gymnastics Strength/Core Work

Accumulate 10:00 of work on:

  • 20 Hollow Rocks
  • 20 Superman Rocks
  • 10 Broad Jumps (based on space try 5 in a row, turn and repeat, hit the bottom or near bottom of the squat and explode out of the hole)

*Continue cycling through this within a 10 minute period.  Go for quality and rest when needed.

Wednesday Workout: Squats, Chipper

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Wednesday WOD

STRENGTH

Back Squat, 10-8-6-4-2, every 2:30

Start around 50% of 1RM for first set of 10 and then build from there (set of 2 should be around 75-85%)

WOD

Level 2

For Time:

  • Double Under x 100
  • Kettlebell Swing (53/35) x 40
  • Shoulder to Overhead (95/65) x 20
  • Double Under x 75
  • Kettlebell Swing x 30
  • Shoulder to Overhead x 15
  • Double Under x 50
  • Kettlebell Swing x 20
  • Shoulder to Overhead x 10

Level 1

For Time:

  • Jump Rope Single x 100
  • Burpee x 10
  • Russian Kettlebell Swing (53/35) x 30
  • Dumbbell Push Press x 15
  • Jump Rope Single x 75
  • Burpee x 7
  • Russian KBS x 25
  • Db Push Press x 12
  • Jump Rope Single x 50
  • Burpee x 5
  • Kettlebell Swing x 20
  • Dumbbell Push Press x 9

 

Tuesday Workout: Gym Strength, EMOM

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Monday WOD

STRENGTH

4 Sets of:

  • Push Up x 15 (use ring push-ups is able)
  • Strict Chin Up x 10 (use 5 second eccentric lowering* or add weight with belt)
  • High Box Jump x 5 (conduct as singles, try to build to a max height box jump)

*If doing negatives, scale reps to 3-5/set.  Rest as needed between sets (15 Minutes Total for Strength work).

The intent is for each set to be challenging, but unbroken. I.e. if you cannot do 15 push-ups, scale the reps back to 10 or elevate hands on a box.  Push-ups should be controlled, and full range of motion.  Can sub ring rows for strict pull-ups, and scale box height as needed.

WOD

Level 2

Alternating EMOM 16:

  • 1′ – Hang Power Clean x 5*, Burpee Over the Bar x 3-5
  • 2′ – Row x 12-15 Cals

Level 1

Alternating EMOM 12:

  • 1′ – Hang Power Clean x 5, Burpee x 3-5
  • 2′ – Row x 8-10 Cals

*Start at light/moderate weight and build as able – should be touch and go reps if possible.

Notes: Should be no more than 45 seconds of work either set. Scale appropriately.

Monday Workout: Thruster, “Karen”

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Monday WOD

STRENGTH

In 10 Minutes, build to heavy 3-rep Thruster from the floor

Notes: This is meant to act as a primer for the workout – go for a challenging set of 3 but not a max, and make sure you are resting around 90-120 seconds between attempts. If your position feels off, spend time between attempts staying mobile that you are efficient on the wall balls in the workout.

*Scale to 5×5 Dumbbell Thruster (1 set every other minute for 10 minutes)

WOD

Level 2

“Karen”

  • 150 Wall Ball Shots For Time (20/14) – to 10′

Level 1

For Time:

  • 100 Wall Ball Shots For Time (14/8) – to 9′

COOL-DOWN

AMRAP 6 (slow pace, not scored):

  • Row x 10 Cal
  • Double Under x 20 (or Jump Rope Single x 50)

Spend some time mobilizing hip flexors with the couch stretch of some variation – keep yourself feeling good for the rest of the week!

Friday Workout: C&J Complex, Grace

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better!  Happy New Year everyone!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month (1x/week)!  Thanks!

Friday WOD

STRENGTH

In 10 Minutes, build to a heavy weight in the following complex:

  • Power Clean + Squat Clean + Front Squat + Push Jerk

WOD

“Grace”

  • 30 Clean and Jerks at 135/95# for time

Compare to Here and Comp Class

Thursday Workout: HSPU/Strict Pull-ups, 3 Rounds

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better!  Happy New Year everyone!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month (1x/week)!  Thanks!

Thursday WOD

STRENGTH

5 Sets:

  • Strict Pull-up* x 5
  • Strict Handstand Push-up* x 5
  • Weighted Plank Hold x 20 seconds
  • Rest as needed b/w sets

*Scale up or down as needed – I.e. add weight to pull-ups and/or deficit to HSPU. Should not be going to failure on any given set.  If subbing pull-up negatives, do 2-3 reps per set with up to 5 second eccentric.  15 Minutes max for strength work.  Go as heavy as possible on the weighted planks

WOD

Level 1

4 Rounds for Time:

  • Box Jump (18/12) x 10
  • Run x 200m or Row x 250m

Level 2

4 Rounds for Time:

  • Box Jump Step Down (30/24) x 15
  • Run x 400m or Row x 500m