WOD & Blog

Small Fry and Baby Stone made a quick stop by the 6am class. Mom and baby are doing great and will be back to workouts soon!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
10 x Hindu Push-ups
10 x ‘American’ KB Swings (24/16)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk10)
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)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

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“Muy Caliente”
Complete for time
12-9-6-3 x Muscle-ups
Run 200m

Notes: After completing their set of muscle-ups the athlete will end each round with a 200m run.

Post times to comments.

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

Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks

Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.

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“Water, Land, Air”
Complete as many Rounds/Reps as possible in 15:00 of
Row 500m
7 x Front Squat (185/135lbs)
50 x Double-unders

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Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Push-ups
5 x Snatch Grip Deadlift (45lbs)
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus #1: Power Snatch Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.

1 x Power Snatch.

Notes: Athletes should increase weight for as long as possible.

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Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 5-5-5-5-5

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WOD
5-10:00 Metabolic Conditioning

Image: Congratulations to Mel and Draya on Graduation!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 3-3-3-3 (90-95% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

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“Adorps”
21-15-9 for time
Thrusters (95/65lbs)
Slamball (40/20lbs)

Notes: If it’s big and heavy, clean it to get it started overhead more efficiently.

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Skill Development
I. Cumulative 2:00 of L-sit
II. Cumulative 2:00 inversion work (lockout stinkbug holds, handstand against wall, freestanding, etc)
III. Mobility

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

Impact/Focus: Back Squat 5-5-5 (Wk10)
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)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Helen”
3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups

Notes: This is a benchmark workout on our gym leaderboards. Get some, Freaks!

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings (24/16)
10 x Goblet Squats
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk9)
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)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Sabotaged”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Ring Row
1:00 x Ring Dips
1:00 x Rest

Notes: In this workout you move from each of the stations after a minute of work for max reps. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

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Skill Development
5-10:00 of Mandatory Mobility and/or Foam Rolling

Warm-up Drills
I. Run 400m
II. 3 Rounds of
3 x Rope Pulls Supine-to-standing
:20 x Prone Plank
10 x Walking Lunges (Samson)
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 2-2-2-2-2 (90% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

”Disciplined Abs-in-use 2016”
For Time:
10 x Medicine Ball Cleans (40/20lbs)
20 x Toes-2-Bar/K2E’s
30 x Hang Clean (95/65lbs)
40 x GHD Sit-ups
50 x Squat Jumps
40 x Kneeling Slamball
30 x KB Snatch (24/16kg)
20 x Windsheild wipers (2ct)
10 x Hang Squat Cleans (95/65lbs)

Notes: Squat Jumps are +6” from overhead reach.

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders (Demo HERE)
Bullet Proof Shoulders CFNH Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Front Squats
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Front Squats.

Front Squat 2-2-2-2-2 (23X1 Tempo)

Notes: Today’s front squats will include a :03 pause at the bottom of the squat. Click find out more information about the tempo meaning HERE.

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Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 3-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

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WOD
5-10:00 Metabolic Conditioning

IMAGE: A new little Stone!

UPCOMING EVENTS:
– TONIGHT, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Run 200m
II. 2 Rounds of
7 x Barbell Row (barbell)
7 x Hang Power Clean (barbell)
7 x Push Press (barbell)
7 x Back Squat (barbell)
7 x Klokov Press (barbell)
III. Mobility

Impact/Focus: Power Clean Singles EMOTM
Warm-up as needed before completing the following EMOTM.
Every minute on the minute for 12:00 execute 1 x Power Clean.

Athletes should increase weight for as long as possible.

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“Frittle”
Complete for time
100 x Double-unders
Then…
10-8-6-4-2 x Handstand Push-ups
20-16-12-8-4 x KB Swings (32/24kg)
20-16-12-8-4 x Box Jumps (24/20”)

Note: After the 100 Double-unders complete 10 x Handstand Push-ups, 20 x KB Swings (American.), and 20 x Box Jumps; continue on to 8 x Handstand Push-ups, 16 x KB Swings, etc.

Post scores to comments.

Image: Congratulations on your Spartan Race victory, Doc John!

UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice: Play game (Spikeball, Pizza, or PVC game)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk9)
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)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Kuriosity Kills”
21-15-9 for time of
Row (kcal)
Overhead Squat (95/65lbs)
Burpees

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders (Demo HERE)
Bullet Proof Shoulders CFNH Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.