Posts belonging to Category Daily Workouts



Tuesday 140729

CJ showing everyone where the beach is.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • Pull Up/Supine Row x 1-4/4-6
  • Handstand Hold/Plank Hold x 15-30 Seconds
  • Double Unders/Single Unders x 30-50

Strength:

A) 5 Sets: (Every 2:30)

  • Shoulder Press x 1

Skill:

WOD:
A) 8 Sets Each: (EMOM)

  • Odd Minutes: 3-7 Strict Pull Ups/Scapular Pull Ups
  • Even Minutes: 6-8 Dips/Push Ups

B) For Time:

  • 30-50 Burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Up (Strict if you have them)/Pull Up x 1-4
  • Handstand Walk/Hold x 10-15 yrds/15-30 Seconds
  • Double Unders x 30-50

*This is to warm you up, do not attempt to max out the effort.  Perform each movement within you comfort area.

Strength:

A) In 8 sets or fewer, build to a 1-RM Shoulder Press (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

Skill:

WOD
A) 8 Sets Each: (EMOM)

  • Odd Minutes: 3-7 Strict Chest to Bar Pull Ups
  • Even Minutes: 6-8 Strict Wt. Dips

B) For Time:

  • 50 Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Up (Strict if you have them) x 1-4
  • Handstand Walk x 15-20 yrds
  • UB Double Unders x 50

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

*Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C) 5 Sets: (Every 2 Minutes)

Shoulder Press

  • Set 1 – 5 reps @ 75%
  • Set 2 – 5 reps @ 80%
  • Set 3 – 4 reps @ 85%
  • Set 4 – 3 reps @ 90%
  • Set 5 – 2 reps @ 95%

Skill:

WOD
5 Sets for times of:

  • Run 400 Meters
  • 5 Ground to Overhead 185/135
  • 5 Bar Muscle Ups
  • 10/7 Strict Handstand Push Ups

Rest 2 minutes

If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

Additional:
  • 10 Minutes Mobility

Monday 140728

 


Testing Week is FINALLY here!!!  You’ve all put in a tremendous amount of work of the last 3 months.  Trust in your abilities and allow yourself to perform the way you’ve been preparing for.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

  • Back Squat x 1

Skill:

WOD:
3 Rds For Time:

  • 300-400m Run
  • 20-30 KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) In 8 sets or fewer, build to a 1-RM Back Squat (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

Skill:

WOD
3 Rds For Time:

  • 400m Run
  • 30 KB Swings 55/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

  • Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B) 6 Sets: (Every 90 Seconds)

  • Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1 RM Snatch

C) 5 Sets:

  • Back Squat x 5 @ same load you used last Monday

Skill:

WOD
3 Rds for time of:

  • 20 DB/KB Overhead Walking Lunges 55/35
  • 15 Pull Ups
Additional:
OPTIONAL Additional Conditioning Session

5 Sets:

  • Row 1500 Meters @ 80% of your 500m pace
  • Rest 4 minutes

*If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

  • 10 Minutes Mobility

Friday 140725

Schedule Reminder: Saturday Classes are cancelled at the gym.  We will be going up to Union Resevior for some fun in the sun activities (Swim/Stand Up Paddle Board WODs).  Bring your family and friends out to play and have fun on the beach.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

  • Bench Press x 5 (Decrease 20-40# from Last Week)

Skill:

WOD:
For Time:

  • 800-3200m Run

15-12-9

  • Deadlift
  • Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

Carsyn’s B-Day WOD
For Time:

  • 3200m Run

21-15-9

  • Deadlift 225/155
  • Overhead Squat 135/95
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

Front Squat

  • Set 1 – 3 reps @ 70%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – 1 rep @ 95+%

B) Take 10 Minutes Build to 1 RM:

  • Clean (Power or Full) + 3 Front Squats + Jerk

Skill:

Carsyn’s B-Day WOD:
For Time:

  • 3200m Run

21-15-9

  • Deadlift 225/155
  • Overhead Squat 135/95
Additional:
3 Sets NFT:

  • Snatch-Grip Romanian Deadlift x 6 @ 3111
  • Stationary Dips x 20-30
  • 10 Minutes Mobility

Thursday 140724

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Turkish Get Up x 4 ea.
  • :45 Seconds Max Double Unders

Skill:

WOD:
5 Sets: (Every 3 Minutes Perform the Following)

  • 20/15 Calorie Row
  • 15 Slam Balls
  • 10 Burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Turkish Get Up x 4 ea.
  • :45 Seconds Max Double Unders

Skill:

WOD:
5 Sets: (Every 3 Minutes Perform the Following)

  • 20/15 Calorie Row
  • 15 Slam Balls
  • 10 Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday 140722


Action from Mel’s B-Day WOD!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

  • Deadlift x 5 (Decrease 20-40# from Last Week)

Skill:

WOD:
A) 10 Sets:

  • High Hang Power Snatch + 2 Overhead Squat

B) 3 Sets:

  • 20 Hip Ext.
  • 20 Wt. Anchored Sit Ups
  • 10 Banded Good Mornings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

WOD
A) 10 Sets: (Every 90 Seconds)

  • High Hang Power Snatch + Overhead Squat + High Hang Snatch

B) 3 Sets:

  • 30 Hip Ext.
  • 30 Wt. Anchored Sit Ups
  • 15 Banded Good Mornings
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) Every 15 seconds for 5 minutes (21 total reps):

  • 1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

*The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this Banded Deadlift Demo

B) 8 Sets: (Every 90 Seconds)

  • Halting Clean Deadlift (Mid Thigh) + Hang Clean + Clean

*DO NOT perform touch and go.  Drop the bar after hand clean, and reset for clean from floor.  Work on position and bar path.

C) 9 Sets: (EMOM Set 1-5, Every 2 Minutes Sets 6-9)

Every minute, on the minute…
Back Squat

  • Set 1 – 40% x 1 rep
  • Set 2 – 50% x 1 rep
  • Set 3 – 60% x 1 rep
  • Set 4 – 70% x 1 rep
  • Set 5 – 80% x 1 rep
  • Set 6 – 85% x 1 rep
  • Set 7 – 90% x 1 rep
  • Set 8 – 95% x 1 rep
  • Set 9 – 85% x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Skill:

WOD
3 Sets: (Every 5 Minutes)

  • 500m Row
  • 21 KB Swings 70/55
  • 50 yrd Sled Push
Additional:
3 Sets:

  • 30 Hip Ext.
  • 30 Wt. Anchored Sit Ups
  • 15 Banded Good Mornings
  • 10 Minutes Mobility

Tuesday 140722

Birthday Kisses For Audrey!!! (Pic by Scott Brayshaw)

Congrats to Katie and Chris Devine who gave birth to their new daughter Harper, and welcome to the Surge Family Harper!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30)

  • Shoulder Press x 5 (Decrease 10-20# from Last Week)

Skill:

WOD:
A) For Time:

  • 14 Shoulder to Overhead
  • 400M Run
  • 14 Pull Ups
  • 14 Thrusters
  • 14 Pull Ups
  • 400M Run
  • 14 Shoulder to Overhead

Rest 3 Minutes

B) AMRAP in 5 Minutes

  • Man Makers
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 10-20 LBS.

Skill:

Audrey’s B-Day WOD
A) For Time:

  • 21 Shoulder to Overhead 95/65
  • 400M Run
  • 21 Pull Ups
  • 21 Thrusters 95/65
  • 21 Pull Ups
  • 400M Run
  • 21 Shoulder to Overhead 95/65

Rest 3 Minutes

B) AMRAP in 7 Minutes

  • 5/3 Bar Muscle Up
  • 14 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

  • Push Press + Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

*Goal is to use heaviest 2-3 loads from last week for all 6 sets.

B) 10 Sets: (Every 90 Seconds)

Shoulder Press

  • Set 1 – 5 reps @ 50%
  • Set 2 – 5 reps @ 60%
  • Set 3 – 5 reps @ 70%
  • Sets 4-9 – 3 reps @ 85-90%
  • Set 10 – 10 reps @ 55-65%

Skill:

WOD
A) For Time:

  • 21 Shoulder to Overhead 95/65
  • 400M Run
  • 21 Pull Ups
  • 21 Thrusters 95/65
  • 21 Pull Ups
  • 400M Run
  • 21 Shoulder to Overhead 95/65

Rest 3 Minutes

B) AMRAP in 7 Minutes

  • 5/3 Bar Muscle Up
  • 14 Burpee
Additional:
  • 10 Minutes Mobility

Monday 140721

Essentials/Performance athletes:  This week will be a deload week.  This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

A) 3 Sets: (Every 2:30)

  • Back Squat x 5 (Decrease 20-30# from Last Week)

Skill:

WOD:
AMRAP in 15-20 Minutes:

  • 3 Hang Power Clean
  • 6 Dips/Push Up
  • 9 Box Jump
  • 18 Hand to Hand Single Arm Russian KB Swing
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

Wendler Method Week 12

A) 3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 15-25 LBS.

Skill:

Mary’s B-Day WOD
AMRAP in 20 Minutes:

  • 3 Hang Power Clean 185/125
  • 6 Ring Dips
  • 9 Box Jump 30/24
  • 18 Hand to Hand Single Arm Russian KB Swing 55/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up

:3 Sets:

  • :15 Star Jumps
  • :15 Squats
  • :15 Grasshoppers
  • :15 Wide Outs

3 Sets:

  • :15 V-Up
  • :15 Superman’s
  • :15 Hollow Body Hold
  • :15 Aquaman’s

Strength:

A) 5 sets: (Every 2 Minutes)

 

*Build over the course of the five sets.

B) 5 Sets:

  • Halting Snatch Deadlift (Pockets) + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

C) 5 Sets: (Every 2 Minutes)

  • Back Squat x 4 @ 3-5% more than you used last Monday

Skill:

WOD
3 sets: (New Set every 3 Minutes:

  • 20 Walking Lunges 55/35 by side
  • 15 GHD Sit Ups
Additional:
OPTIONAL Additional Conditioning Session
For 30 minutes:

  • Run 400 Meters @ 75% of your best 400
  • Run 400 Meters @ 50% of your best 400

Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.

Saturday 140719

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

4 Sets: (Every 2 Minutes)

  • Bench Press x 2 (Add 5/10# from last week)

Skill:

WOD:
For Time:

A) Tabata DB Push Press (Once you complete 30/20 move on to part B)

B) Tabata Sit Ups (Once you complete 75 move on to part C)

C) 3 Rds

  • 40 Double Unders/80 Single Unders
  • 20 Push Up
  • 10 Knee to Elbow
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD
For Time:

A) Tabata Strict Handstand Push Ups (Once you complete 40/30 move on to part B)

*Max 8 Sets:

B) Tabata Sit Ups (Once you complete 75 move on to part C)

*Max 8 Sets:

C) 3 Rds

  • 40 Double Unders
  • 30 Push Ups
  • 20 Toe To Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

3 Sets:

  • Close Grip Bench Press x 10
  • GH Raises x 8-10 reps @ 3011 (3 Sec dwn, 0 pause, 1 sec up, 1 sec pause)
WOD
For Time:

A) Tabata Strict Handstand Push Ups (Once you complete 50/35 move on to part B)

*Max 8 Sets

B) Tabata Sit Ups (Once you complete 75 move on to part C)

*Max 8 Sets

C) 3 Rds

  • 40 UB Double Unders
  • 30 Push Ups
  • 20 Toe To Bar
Additional:
  • 10 Minutes Mobility

Friday 140718

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 30-45 Minutes:

  • 200m Run w/Sand Bag
  • 12-9-6 Pull Up/Row
  • 6-4-2 Power Snatch
  • 200m Run w/Sand Bag
  • 9-6-3 Goblet Squat
  • 12-9-6 Push Ups
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift
  • 40-30-20 Seconds Handstand/Waiters Hold
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Juliet’s B-Day WOD:
AMRAP in 45 Minutes:

  • 200m Run w/Sand Bag
  • 3-2-1 Rope Climb
  • 6-4-2 Squat Snatch 115/85
  • 200m Run w/Sand Bag
  • 9-6-3 Squat Clean 155/105
  • 12-9-6 Dips
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift 225/155
  • 50-35-20 ft. Handstand Walk
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Juliet’s B-Day WOD:
AMRAP in 45 Minutes:

  • 200m Run w/Sand Bag
  • 3-2-1 Rope Climb
  • 6-4-2 Squat Snatch 135/95

 

  • 200m Run w/Sand Bag
  • 9-6-3 Squat Clean 185/125
  • 12-9-6 Dips
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift 255/175
  • 50-35-20 ft. Handstand Walk
Additional:
  • 10 Minutes Mobility

Thursday 140717

Yoga 6:15 PM Reminder!!!

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Single Leg Box Squat x 6-8 ea
  • Hip Ext. x 10-15
  • Rest 45 Seconds

Skill:

WOD:
3 Sets For Reps: (:45 Seconds work/:15 Seconds Transition time)

  • Row/Airdyne for Calories
  • KB Swings
  • Double Unders
  • Sit Up
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Single Leg Box Squat x 6-8 ea
  • Hip Ext. x 10-15
  • Rest 45 Seconds

Skill:

WOD:
3 Sets For Reps: (:45 Seconds work/:15 Seconds Transition time)

  • Row/Airdyne for Calories
  • KB Swings
  • Double Unders
  • Sit Up
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility