WOD & Blog

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.

Warm-up Drills
I. Pose Running Technique
II. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Deadlift 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

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“Ninja Warrior”
Complete 3 rounds for time of
Run 400m
7 x Bar Muscle-ups
15 x Thrusters (95/65)

Post times to comments.

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.

Warm-up Drills
I. Pose Running Technique
II. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Deadlift 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

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“Ninja Warrior”
Complete 3 rounds for time of
Run 400m
7 x Bar Muscle-ups
15 x Thrusters (95/65)

Post times to comments.

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” –Greg Glassman

Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
5 x Pull-ups
:15-:20 x Handstand Hold
32ft x Walking Lunges
32ft x Bear Crawl
III. Mobility

Impact/Focus: Rope Climbs & Planks
Complete 4 Rounds of the following
2:00 x Rope Climbs or Rope Pulls (from prone)
2:00 x Plank Circuit (Rings or deck)

Notes: Rope Climb technique and practice will be the main emphasis today for those unfamiliar with the movement. Instruction on different methods of securing body position with the feet during climbing, as well as rep/workloads focused on developing grip strength. The Plank circuit may be done on Rings or the deck. Execute with one :20 hold per movement as follows this leaves :10 to transition during the two minutes allotted to the Plank positions: Prone + Side Plank + Side Plank + Prone.

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“Slam-Jam”
Complete for time
Handstand Push-ups x 10-9-8-7-6-5-4-3-2-1 reps
Slamball x 1-2-3-4-5-6-7-8-9-10 reps

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Skill Development
I. Slay Goats…
II. Mobilize

Warm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Back Squat
10 x Klokov Press
III. Mobility

Impact/Focus #1: Clean Technique
After warm-up, athletes will review proper clean technique and be assigned an appropriate rep scheme to follow for today’s workout.

Clean TBD

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Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-5-5-5-5

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WOD
5-10:00 Metabolic Conditioning

Skill Development
Address mobility issues that may be identified during the clean portion of today’s workout. This mobility should be done multiple times per week to help with front rack position.

Slay GOATS

Warm-up Drills
I. Row 2:00 (see notes)
II. 3 Rounds of
7 x Ring Rows
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility

Notes: Athletes will be encouraged to work their rowing efforts during the warmup today with an optional split time goal to hold for the 2 minute set piece. Ask your coach for an objective 500m challenging split time to work towards being able to maintain. Those a bit too sore or lacking in morale supply levels aren’t just going to be left to the purgatory of thoughtless rowing exertion; using the power curve and asking for some feedback on what your monitor is telling you is a second way in which we can spice up our monotonous warm-ups via practicing for performance capacity and movement refinement.

Impact/Focus: Ring Dip Ascension Ladder
For the first :30 seconds of every minute, on the minute, for twelve minutes complete the prescribed rep load of Ring Dips.
The first :30 of minute one require the athlete to complete 2 reps, the first :30 of minute two requires 4 reps to be completed, the first :30 seconds of minute three require 6 completed reps, continue for as long as possible increasing by two reps per round until failure or training’s conclusion.

Athletes are to climb as high up the rep ladder as possible within each :30 work interval time limit. If/When failure to complete the workload occurs the athlete begins the following Ring Dip set with 2 repetitions again, effectively starting over and proceeding from there by two reps per round until the time limit is reached.

Notes: Compare to scores from 11.03.2015 linked HERE. Get some, freaks.

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“Apples, Oranges, and !#@$%”
5 Rounds for time of
12 x Shoulder-2-Overhead (95/65lbs)
12 x Bar Facing Burpees
Row 12kcal

Skill Development: Midline Development
For quality, with expeditious emphasis, complete 15-12-9 reps or seconds of
I. GHD Sit-ups x Reps
II. Static Supine Plank Hold (on GHD) x Seconds
III. Hip and Back Extension x Reps

Notes: Demo video found HERE

Post training completed to comments.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Back Squat 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Liquid Stitches”
Complete 12-9-6-3 reps for time of
Hang Snatch (115/85)
Box Jumps (30/24)
Toes-2-Bar

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Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Good Mornings
III. Mobility

Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Deadlift.

Deadlift 5-5-5-5-5RM

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“Cliff Hanger”
Complete as many rounds/reps as possible in 6:00 of
7 x Hang Power Cleans (115/85)
30 x Double unders

Rest 1:00

Complete as many rounds/reps as possible in 6:00 of
5 x Hang Power Cleans (115/85)
21 x Double unders

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 500m
II. 3 Rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x PVC Overhead Squats
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.

Turkish Get-ups:
3R+3L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 3 at a given weight. Increase weights with each set.

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“Meatware”
For time
60 x Wallball (20/14lbs)
50 x Weighted Abmat Sit-ups
40 x DB Thrusters (50/35lbs)
30 x Russian Twists (50/35lbs)
20 x Overhead Squat (95/65lbs)
10 x Burpees

Notes: Meatware is a scientific term for brain.

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Push/Split Jerk
Warm-up with 3-5 sets of 3 reps each, increasing in weight until prepared for the following percentage based working sets.

Push/Split Jerk 3-3-3 @80% of 1RM

Notes: Regarding the warm-up sets and reps, athletes should apply effort towards technique refinement while they are moving through a warm-up weight range representing loads at 40-70% of their Push Jerk or Split Jerk single repetition maximum (1RM). This means a hypothetical athlete would hit sets of 3×40%, 3×50%, 3×60%, and 3×70% before moving into their three sets of three reps each working at 80%. A calculated and incremental warm-up means a better performance at working sets. Get some, freaks.

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“A Primer”
Complete for time
Row 750m
35 x Push-ups (Strict)
35 x KB Swings (32/24kg)
Row 500m
20 x Push-ups (Strict)
20 x KB Swings (32/24kg)
Row 250m
15 x Push-ups (Strict)
15 x KB Swings (32/24kg)

Notes: There will be a heavy emphasis today on proper Push-up execution and core involvement during the Met.Con., this is part of an effort to establish a strong base for Push-ups in light of the impending physical demands Memorial Day “Murph” will require. KB Swing’s are American style, the weights included are a guideline to strive towards, scaling is universal and should represent working weights that challenge the athlete but are not beyond the scope of their current abilities. Safety first, then embrace the haze.

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Skill Development
I. Pistols and related Mobility:
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, IT band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary.

Thank you to our athletes that did #handstands4tay in celebration of Taylor Lessard’s life that was cut short over a year ago. She was Andrea’s best friend, and every year on Taylor’s birthday her family and friends perform handstands at various locations to honor her and her love for handstands.

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Back Squat.

Back Squat 5-5-5-5RM

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“Kittens & Clydesdales”
Complete 5 rounds for time of
6 x Power Clean (155/105)
9 x Handstand Push-ups
12 x Pull-ups

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