Tuesday, June 27, 2017

Workout Intent:  Upper Body pushing and pulling strength.  Weight should be light enough for you to perform at least 12-15 unbroken reps when fresh.  Work with your partner, focus on good technique and proper foot technique on the rope.  Comp loading increases from last week, besides the pull ups.  On the burpee pull ups focus on smooth reps.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

Skill:

  • Rope Climb
WOD:
With a Partner Complete For Time:

  • 48 Bench Press
  • 8 Rope Climbs
  • 36 Bench Press
  • 6 Rope Climbs
  • 24 Bench Press
  • 4 Rope Climbs
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

  • Rope Climb
WOD:
With a Partner Complete For Time:

  • 48 Bench Press 155/105
  • 8 Rope Climbs
  • 36 Bench Press
  • 6 Rope Climbs
  • 24 Bench Press
  • 4 Rope Climbs
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

A) 5 Sets:

  • Behind the Neck Jerk x 3 (Up to today’s 3RM)

B) 4 Sets:

  • 2 Power Snatch off Blocks + Power Snatch from floor (Up to 75%)

Skill:

WOD:
AMRAP in 20 minutes:

3-2-1 (Repeat)

  • Bench Press @ 85% of 1 RM
  • Wt. Pull Up @25% of BW

*Perform 5 Burpee Pull Ups After Each Set.

Additional:
For Time: (8 Minutes Cap.  Focus on quality reps, it’s OK to get Capped here)

  • 150 V-Ups

*EMOM 1-2 Rope Climbs, start with rope climbs.

 

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Monday, June 26, 2017

Workout Intent: After last week of testing we’re going to perform a deload week and give everyone a chance to recover a little bit before we resume the next strength cycle.  Goal for the workout today is to move through each … Continue reading

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Friday, June 23, 2017

Parking Warning:  The front part of the building is being repaired so there is scaffolding up in front of the building.  Please use the east side entrance (Unit C) in to come into the gym.  The parking lot will be coned off while work is being done during the day and then most likely it will be open to park in at night.  Sorry for any inconvenience, this will hopefully be done by next week.

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets or Less:

Deadlift

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) 8 Sets or Less:

Shoulder Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

Skill:

WOD:
AMRAP in 7 Minutes:

  • Wall Ball

*EMOM Perform 7 KB Swings

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets or Less:

Deadlift

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) 8 Sets or Less:

Shoulder Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

Skill:

WOD:
AMRAP in 7 Minutes:

  • Wall Ball

*EMOM Perform 7 KB Swings 70/55

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

A) 5 Sets:

Snatch x 3 (Up to 50%)

B) 5 Sets:

  • Clean and Jerk x 3 (Up to 50%)

C) 4 Sets: (Every 2:30)

  • Pause Front Squat x 3 @5311 (Up to 50%)

Skill:

WOD:
AMRAP in 7 Minutes:

  • Wall Ball

*EMOM Perform 5 Power Snatch 115/75

Additional:
  • Mobility

 

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Thursday, June 22, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) 8 Sets: (Tabata 20 Seconds on/10 Seconds Rest)

  • Row For Calories

Rest 1 Minute

B) For Time:

  • 100 yard Shuttle Slamball Bear Crawl Push (Every 10 yards perform 5 burpee)
  • 200 yard Shuttle Run w/Slamball
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) 8 Sets: (Tabata 20 Seconds on/10 Seconds Rest)

  • Row For Calories

Rest 1 Minute

B) For Time:

  • 100 yard Shuttle Slamball Bear Crawl Push (Every 10 yards perform 5 burpee)
  • 200 yard Shuttle Run w/Slamball
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
3-5 round EMOM

1) Handstand walk 20 feet (focus on tight body form)*
2) 3-6 kipping muscle ups. Try hollow body technique and try to keep feet together (sock between feet)**
3) rest
4) 20 lunge to ½ handstand weight transfers
5) 14x (7 reps each) alternating kipping pull up- butterfly pull up
6) rest
7)15 back to front ring dips (each dip press out = 1 rep)
8) 3x arch:hollow progressively bigger to TTB over 5 swings
* Scale handstand walks with handstand weight shifts on wall (https://vimeo.com/181500923/3620929fc6) – Left + right = 1 foot
** Scale muscle ups with 6 swinging ring hollow body pull ups and 6 low ring transition pull back drills
*** Scale with 12 ring support swings and 12 bottom of dip swings

Additional:
  • 10 Minutes Mobility

 

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Wednesday, June 21, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 6 Sets:

  • Hang Power Snatch + Overhead Squat + Snatch

B) 6 Sets:

  • Hang Power Clean + Front Squat + Clean

Skill:

WOD:
For Time:

  • 1 Mile Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 8 Sets or Less

Find 1RM Snatch

  • Set 1 – 2 reps @ 65-70%
  • Set 2 – 2 reps @ 75-77%
  • Set 3 – 1 rep @ 80-83%
  • Set 4 – 1 rep @ 85-88%
  • Set 5 – 1 rep @ 90-93%
  • Set 6 – 1 rep @ 95-98%
  • Sets 7-8 – Find 1 RM

B) 8 Sets or Less

Find 1RM Clean

  • Set 1 – 2 reps @ 65-70%
  • Set 2 – 2 reps @ 75-77%
  • Set 3 – 1 rep @ 80-83%
  • Set 4 – 1 rep @ 85-88%
  • Set 5 – 1 rep @ 90-93%
  • Set 6 – 1 rep @ 95-98%
  • Sets 7-8 – Find 1 RM

Skill:

WOD:
For Time:

  • 1 Mile Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 3 Pos Power Clean x 3 (Up to 65%)

Skill:

WOD:
5 Sets: EMOM

Minute 1 = 8 Back Squat @ 50% +30 double unders
Minute 2 = 25 yard Sled Sprint
+ 7 Stone to Shoulder 150/100
Minute 3 = REST
Minute 4 = REST

Additional:
3 Sets:

  • RDL x 8 @ 45-55% of 1RM Back Squat
  • Single Arm DB Shoulder Press x 8

 

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Tuesday, June 20, 2017

Workout Intent:  Upper Body pushing and pulling strength test.  For Annie, goal is to perform it under 10 Minutes so if you’re not there yet scale accordingly.  Comp athletes use the butterfly pull ups between each set as smooth easy reps.  This is the heaviest and longest week, focus on good mechanics.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Hollow/Arch Swings on Pull Up Bar x 8-10
  • Seal Walk x 15 yards

Strength:

A) 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) 1 Set:

Max Reps:

  • Strict Pull Up
  • Kipping Pull Ups

*If you don’t have unassisted pull ups perform max rep supine ring row with rings set at hip height and feet directly under rings.

Skill:

Skill:

WOD:
“Annie” (10 minute cap)

For Time

50-40-30-20-10

  • Double Unders
  • Sit Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Hollow/Arch Swings on Pull Up Bar x 8-10
  • Seal Walk x 15 yards

Strength:

A) 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) 1 Set:

Max Reps:

  • Strict Pull Up
  • Kipping Pull Ups

Skill:

WOD:
“Annie”

For Time

50-40-30-20-10

  • Double Unders
  • Sit Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Hollow/Arch Swings on Pull Up Bar x 8-10
  • Seal Walk x 15 yards

Strength:

A) 2 Sets:

  • Behind the Neck Shoulder Press x 8

B) 4 Sets:

  • Behind the Neck Jerk x 3 (Up to 65% of 3RM Behind the Neck Jerk)

C) 3 Sets:

  • 3 Pos Power Snatch (Above the Knee, Below the Knee, Floor) x 3 (Up to 65%)

Skill:

WOD:
AMRAP in 20 minutes:

4-3-2-1 (Repeat)

  • Bench Press @ 80% of 1 RM
  • Wt. Pull Up @25% of BW

*Perform 10 Butterfly Pull Ups After Each Set.

Additional:
A) 1 Set:

  • Max Rep Toe to Bar

Rest 5 minutes

B) EMOM x 10

  • 20% of Part A each minute

 

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Monday, June 19, 2017

Parking Warning:  The front part of the building is being repaired so there is scaffolding up in front of the building.  Please use the east side entrance (Unit C) in to come into the gym.  The parking lot will be coned off while work is being done during the day and then most likely it will be open to park in at night.  Sorry for any inconvenience, this will hopefully be done by next week.

Workout Intent: This week Essentials and Performance Athletes are going to be doing so testing, while Comp Athletes are on a deload week.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Banded Pull a Parts
  • Farmers Carry x 40 yards

Strength:

4 Sets or Less:

  • Back Squat x 3-5
  • Rest 45 Seconds
  • Bent Over Double DB/KB Row x 6-8
  • Rest 45 Seconds
  • High Elbow Ext. Rotation x 10

Skill:

WOD:
For Time:

  • 15 Deadlift 135/95
  • 15 Box Jump
  • 15 KB Sumo Deadlift High Pull
  • 12 Deadlift 1
  • 12 Box Jump
  • 12 KB Sumo Deadlift High Pull
  • 9 Deadlift
  • 9 Box Jump
  • 9 KB Sumo Deadlift High Pull
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Banded Pull a Parts
  • Farmers Carry x 40 yards

Strength:

8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

Skill:

WOD:
For Time:

  • 15 Deadlift 155/105
  • 15 Box Jump 24/20
  • 15 KB Sumo Deadlift High Pull 55/35
  • 12 Deadlift
  • 12 Box Jump
  • 12 KB Sumo Deadlift High Pull
  • 9 Deadlift
  • 9 Box Jump
  • 9 KB Sumo Deadlift High Pull
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Couch Stretch to Bulgarian Split Squat x 6-8 ea.
  • Banded Pull a Parts
  • Farmers Carry x 40 yards

Strength:

A) 5 Sets:

  • Front Squat x 3 (Work Up to 80% of 3RM)

B) 3 Sets:

  • Back Squat x 5 (Work Up to 70-75%)

C) 3 Sets:

  • Clean Pulls x 3 @90%
  • Squat Jumps x 3

Skill:

WOD:
AMRAP in 20 Minutes:

  • 15 Dead Lift @50%
  • 6 Box Jump @35/28
  • 18 SDHP 95/65
  • Rest 1:1
Additional:
  • 10 Minutes Mobility
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Saturday, June 17, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 minutes:

  • 200m Run
  • 24 Single Arm DB Snatch
  • 24 Chest to Bar Pull Up
  • 200m Run
  • 24 Single Arm DB Overhead Lunge
  • 24 Toe to Bar
  • 200m Run
  • 24 Single Arm DB Thruster
  • 24 Burpee Pull Ups

*Partners run together and alternate every 6 reps.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 minutes:

  • 200m Run
  • 24 Single Arm DB Snatch
  • 24 Chest to Bar Pull Up
  • 200m Run
  • 24 Single Arm DB Overhead Lunge
  • 24 Toe to Bar
  • 200m Run
  • 24 Single Arm DB Thruster
  • 24 Burpee Pull Ups

*Partners run together and alternate every 6 reps.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 5 Sets:

  • Behind the neck Snatch Grip Push Press + 3 Overhead Squats

B) 3 Sets:

  • Single Arm DB Shoulder Press x 6 ea.
  • Prone Flat Bench DB Row x 8

C) 3 Sets:

  • 4 Second Negative Parallete Handstand Push Up x 4-7
  • Iso Hip Extension Hold + W Press x 10

Skill:

Mark’s B-Day WOD:
With a Partner Perform AMRAP in 20 minutes:

  • 200m Run
  • 24 Single Arm DB Snatch 70/50
  • 24 Chest to Bar Pull Up
  • 200m Run
  • 24 Single Arm DB Overhead Lunge 70/50
  • 24 Toe to Bar
  • 200m Run
  • 24 Single Arm DB Thruster 70/50
  • 24 Ring Muscle Up

*Partners run together and alternate every 6 reps, except on the muscle ups where they alternate every 4 reps.

Additional:
  • Mobility

 

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Friday, June 16, 2017

Parking Warning:  The front part of the building is being repaired so there is scaffolding up in front of the building.  Please use the east side entrance (Unit C) in to come into the gym.  The parking lot will be coned off while work is being done during the day and then most likely it will be open to park in at night.  Sorry for any inconvenience, this will hopefully be done by next week.

Workout Intent: Goal for today is lower body muscular strength/power.  For the strength portion let feel and technique dictate loading.  There are no specific percentages to work off of so if technique is solid and the weight felt good go up.  For WOD focus on quality of movement this is meant to be more prehab/rehab work rather then a sprint for time.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

12 Sets: (Every 90 Seconds)

  • Hang Clean + Clean + Jerk

Skill:

WOD:
3 Sets:

  • 8 Front Rack Step Up RT Leg 95/65
  • Rest 30 Seconds
  • 8 Front Rack Step Up LT Leg 95/65
  • Rest 30 Seconds
  • 8 Behind the Neck Shoulder Press 95/65
  • Rest 30 Seconds

*Weights are suggested, please feel free to scale up or down depending on you ability with the given movement.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

12 Sets: (Every 90 Seconds)

  • Hang Clean + Clean + Jerk

Skill:

WOD:
3 Sets:

  • 8 Front Rack Step Up RT Leg 95/65
  • Rest 30 Seconds
  • 8 Front Rack Step Up LT Leg 95/65
  • Rest 30 Seconds
  • 8 Behind the Neck Shoulder Press 95/65
  • Rest 30 Seconds

*Weights are suggested, please feel free to scale up or down depending on you ability with the given movement.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets:

Snatch

  • Set 1 = 3 @ 80%
  • Set 2 = 2 @ 83%
  • Set 3 = 1 @ 87%
  • Set 4 = 3 @ 83%
  • Set 5 = 2 @ 87%
  • Set 6 = 1 @ 90%
  • Set 7 = 1 @ 90-92%
  • Set 8 = 1 @ 92-95%

B) 10 Sets:

Clean and Jerk

  • Set 1 = 2 @ 83%
  • Set 2 = 2 @ 85%
  • Set 3 = 1 @ 87%
  • Set 4 = 2 @ 85%
  • Set 5 = 2 @ 87%
  • Set 6 = 1 @ 90%
  • Set 7 = 1 @ 92-95%
  • Sets 8-10 = 2 @ 75%

C) 4 Sets:

  • Snatch Pulls x 5 @90,95,100,100%

D) 5 Sets: (Every 2:30)

  • Tempo Front Squat x 3 @5311 (5 seconds down, 3 second pause, 1 sec up, 1 sec pause.  Work up to 60%)

Skill:

WOD:
Optional Additional Work
3 Sets:

  • 8 Front Rack Step Up RT Leg 115/75
  • Rest 30 Seconds
  • 8 Front Rack Step Up LT Leg 115/75
  • Rest 30 Seconds
  • 8 Behind the Neck Shoulder Press 115/75
  • Rest 30 Seconds

*Weights are suggested, please feel free to scale up or down depending on you ability with the given movement.

Additional:
  • Mobility

 

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Thursday, June 15, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Perform 4 Sets For Total Reps: (EMOM)

  • Minute 1 = 15-18/12-15 Calorie Row
  • Minute 2 = AMRAP in 40 Seconds Power Man Maker 30/20
  • Minute 3 = 15-20/12-18 Calorie Bike/7-12 Calorie Ski
  • Minute 4 = AMRAP in 40 Seconds Burpee
  • Minute 5 = Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Perform 4 Sets For Total Reps: (EMOM)

  • Minute 1 = 15-18/12-15 Calorie Row
  • Minute 2 = AMRAP in 40 Seconds Power Man Maker 30/20
  • Minute 3 = 15-20/12-18 Calorie Bike/7-12 Calorie Ski
  • Minute 4 = AMRAP in 40 Seconds Burpee
  • Minute 5 = Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
3-5 round EMOM

1) 10 kipping HSPU (practices smooth tempo)
2) 5 tuck rocking muscle ups
3) rest
4) 15 straddle press jumps ¼
5) 5 BMU
6) rest
7) 12 butterfly ring dips
8) 10x (5 reps each) alternating TTB-> kipping pull up
* Scale with 5x leg assist muscle up transition drill
** Scale with 5 jump to hollow->glide-> arch-> pull to shins
*** Scale with 8 ring support swings (https://vimeo.com/181499957/25e31478dc) and 8 bottom of dip swings

Additional:
  • 10 Minutes Mobility

 

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