WOD & Blog
ANNOUNCEMENTS
-Our December On-ramp begins TONIGHT! Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
:10 x Ring Support
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Strict Pull-up Ascension Ladder
Every :30 for 8 minutes complete the prescribed rep load of Strict Pull-ups where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.
Post scores to comments.
“Not On A Whim”
Row 500m
15 x Handstand Push-ups
25 x GHD Sit-ups
35 x Ring Dips
45 x GHD Sit-ups
55 x Push-ups
65 x GHD Sit-ups
Post scores to comments.
Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.
ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Hindu Push-ups
7 x ‘American’ KB Swings
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload. Increase weights with each set as form allows.
Overhead Squat 5-5-5-5
Post loads to comments.
“Open WOD 13.2”
Complete as many rounds/reps as possible in 10:00 of
5 x Shoulder-2-Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jumps (24/20)
Post rounds/reps completed to comments.
Read More
ANNOUNCEMENTS
-Friday: Hero WOD. Heats starting at 10am & 11am only.
-Saturday: Regular Open Gym from 9-11am
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends!
Warm-up Drills
*Individual Warm-up and Mobility
“Holbrook”
Ten rounds, individually timed of
5 x Thrusters (115/85lbs)
10 x Pull-ups
Sprint x 100m
Rest 1:00
Notes: US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Post scores to comments.
Skill Development
Mobilize, Fuel, Rest, Fuel, Heal…
ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
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 12:00.
6:00 of
2 x Power Snatch
6:00 of
1 x Power Snatch
Post loads to comments.
Impact/Focus #2: Back Squat 5RM
Warm up using 3 sets x 5 reps before working to establish a 5-rep maximum effort for Back Squat.
Back Squat 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
OR
II. Coach’s Choice
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.
Push/Split Jerk 3-3-3-3-3
Post loads to comments.
“Mashed Taters”
20 x Thrusters (95/65lbs)
20 x Bar Facing Burpees
20 x Russian Twists
20 x Pull-ups
20 x Pistols (each leg)
20 x American KB Swings (32/24kg)
20 x Windshied Wipers (95/65lbs)
20 x Medicine Ball Cleans (40/20lbs)
Skill Development
I. 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.
II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of overhead squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Read MoreANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of overhead squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Read More
ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring/Static Support
4 x Turkish Get-ups (2L/2R)
8 x Medicine Ball Cleans
III. Mobility
Impact/Focus: Clean
Following movement review, warm up as necessary to complete the following workload.
Clean 1-1-1-1-1
Notes: This is not a 1RM Clean, athletes should work to within a heavy weight that would be doable for a double. The focus should be speed under the bar and not a maximum load.
Post loads to comments.
“Double XP”
Complete as many rounds/reps in 12:00 of
2 x Turkish Get-ups
10 x Ring Dips
15 x Ground-2-Overhead (45/25)
Post rounds/reps completed to comments.
Read More
ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Row 500m
II. 10* Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat, Back Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility
“Fight Gone Bad!” (Paleo Re-Test #5)
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-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, except on the rower where each calorie is one point.
Post scores to comments.
Skill Development
I. Mobility addressing execution of the Pistol
a. 4 sets of 10 pistols, each leg, scaled as necessary
II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Mark has put up a donation box for Becket Family of Services to help collect food and non-perishable items to families in need. As we approach the holiday season please feel free to donate to this great cause!
ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
Jog->Run
High Knees
Butt Kick
Grapevine
Pike Walk
Etc…
III. Mobility
Impact/Focus #1: Press 1RM (Paleo Re-test #4)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Press.
Press 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Snatch Complex
Against 15:00 clock, warm up as needed before working to establish a maximum effort in the following snatch complex.
Snatch + Hang Snatch (above knee) + Overhead Squat
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning