WOD & Blog
Warm-up Drills
I. 2:00 x Speed Rope
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus: M.E. Back Squat
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
“Max Effort” Back Squat
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
1-1-1-1-1RM
Post loads to comments.
Notes: Athletes that are new to the Back Squat movement will be working towards a 5 rep maximum.
1-Rep Maximum/Percentage Calculator
“Yollow”
Complete as many rounds as possible in 10:00 of
5 x DB Snatch (50/35lbs)
10 x Ring Push-ups
20 x Double-unders
Notes: Alternate between right and left arms for DB Snatches. Scale Ring Push-ups to bodyweight Push-ups if necessary. Single-under’s 3:1.
Post times to comments.
Skill Development (Optional)
4-6 sets of L-sit holds x :15
and/or
4-6 sets of Ring Support x :10
Post results to comments.
Read More
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
7 x KB Deadlift (24/16)
7 x SDLHP
7 x ‘American’ KB Swings
III. Mobility
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Deadlift was performed on 11.26.2014.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
“Pacific Playland”
Complete 21-15-9 reps of
Handstand Push-ups
‘American’ KB Swings (32/24)
Wallball (20/14)
Post times to comments.
Read More
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:20 x Handstand Hold
4 x Turkish Get-ups (2L/2R)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Push/Split Jerk
Warm-up/review technique as needed before completing the following workload.
Push/Split Jerk 2-2-2-2 (Ascending Weight)
Post loads to comments.
“Schmurda”
Complete as many rounds/reps as possible in 15:00 of
10 x Pull-ups
20 x GHD/Abmat Sit-ups
100ft x Walking Lunges
Post rounds/reps completed to comments.
Read More
Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
3 x TnG Power Snatch (60-70% 1RM)
Notes: Today’s focus will be completing 3 quality repetitions in a row of Power Snatch. Athletes may increase weight throughout the workout if needed and technique allows.
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload.
Front Squat 3-3-3-3-3
Notes: Athletes will use 3 warm up sets to warm up to a challenging weight that will be used for all 5 working sets of Front Squat.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Deadlift (45lbs)
5 x Cleans
5 x Hang Power Cleans
III. Mobility
Impact/Focus: Team Row
In teams of two athletes will complete the following workload alternating every 250m.
Row 4000m
Notes: Each pair of athletes will have one rower and switch once 250m has been rowed by your partner until total meters reads 4000m.
Post total time to comments.
“Fantasy Gods”
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps x Hang Power Clean (135/95)
1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (24/20)
Notes: The hang power clean loads for today’s workout are a guideline and the aim should be to achieve 5+ reps unbroken throughout the workout.
Post times to comments.
Read More
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Ring Rows
7 x KB Swings (24/16)
10 x Goblet Squats
III. Mobility
Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
3 x 80% (Warm-up)
3 x 85%
3 x 90%
2×2 x 95%
Post loads to comments
Notes: 1-Rep Maximum/Percentage Calculator
“Red Leather, Yellow Leather”
Complete 3 rounds for time of
15 x Toes-2-Bar
15 x Push Press (115/85)
15 x Jump Squats (6″ Target)
45 x Double unders
Post times to comments.
Read More
Today’s Schedule: The gym will open at 9:30AM for athletes to come in and warm-up. We will be running two heats of today’s workout starting at 10:00AM and 11:00AM ONLY. If you are planning to workout with the 11:00AM Heat please allow enough time for your warm-up and set-up for the workout. Come in and put all that good food you ate during Thanksgiving to use!
Warm-up Drills
I. Row 3:00
II. 10:00 Dynamic Warm-up
III. 10:00 Dynamic Mobility
WOD
Come in and find out. It’s a fun one. Just because the heats are an hour apart doesn’t mean it’s an hour long workout. Get some freaks.
“Klepto”
4 rounds for time of:
27 x Box Jumps (24/20)
20 x Burpees
11 x Squat Cleans (145/105lbs)
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Post times to comments.
Read More
Announcement: With the impending winter storm, we will keep members updated through the Facebook Page and Website if needed about class changes.
Thanksgiving Week Schedule
Wednesday: Normal Hours
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up.
Saturday: 9-11am Open Gym
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Deadlift
Warm-up as needed before completing the assigned workload below.
A: Deadlift 1-1-1-1-1RM
B: Deadlift 5-5-5-5-5RM
Notes: Many of the athletes will be working up to a new 1-rep maximum Deadlift for use during our next strength cycle. Athletes who have been with us less for less than 3 months will be completing a 5-rep maximum deadliest rather than 1RM.
Post loads to comments.
Impact/Focus #2: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 5-5-5-5-5 (Tempo 12X1)
Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
Prepare for fueling your gainzzz during Thanksgiving…
Thanksgiving Week Schedule
Wednesday: Normal Hours
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up.
Saturday: 9-11am Open Gym
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Power Cleans (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Push Press.
Push Press 5-5-5-5-5
Post loads to comments.
“Poultry Express”
Complete the following for time
30 x Thrusters (95/65lbs)
30 x Bar Facing Burpees
30 x Pistols
30 x Back Extensions
30 x Front Shoulder Raises (40/20lbs)
30 x Box Jump Overs (24/20″)
30 x Windshied Wipers (95/65lbs)
30 x Calorie Row
Notes: Today’s workout will have a strict 18:00 time cap.
Post times to comments.
Read More
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 87%
3 x 90%
3 x 93%
Post loads to comments
Notes: 1-Rep Maximum/Percentage Calculator
“Bacon Bits”
Complete as many rounds/reps as possible in 14:00 of
3 x Muscle-ups
10 x Power Snatch (95/65)
15 x GHD/Abmat Sit-ups
Post rounds/reps completed to comments.
Read More