Blog

3/27/2018 – WOD

Strength
a) Bench Press – Work up to a heavy single (pause), then do 3×8 @ 70% (pause)
b) Hollow Rocks – 3 sets: Max effort
—Superset a & b together

Conditioning
13 Min AMRAP
15 Push Jerk 155/105# or 55%
20/15 Cal Ski
75 Double Unders

WOD Notes: TD = 3-4 rd. This WOD is going to really tax the upper body, so be smart about using your legs on the jerks (get under bar), core/lats for the ski erg, and relax shoulders on DU. PJ should be unbroken the first round only. DU scale = 125 singles or 90 sec of DU practice.

Assistance
Snatch Grip RDL – 5×6 @ 115% of Snatch

3/26/2018 – WOD

Strength
a) Back Squat – 6×2 @ 85%+ (Pause in the bottom)
b) One Arm High Pulls – 4×10 (same weight as last wk)

Conditioning
15 Min AMRAP
6 Hang Power Clean 155/105#
8 Front Rack Lunges 155/105#
12 Lateral Burpees Over Bar

WOD Notes: TD = 5-7 rd. You should be able to do the first rd unbroken on the barbell, but break it up after that. You must stand up all the way on the burpees when you jump over bar. You may do reverse lunges or step forward.

Assistance
a) Strict Chin-ups – 10×4 (heavier than last wk), accumulate 40 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 8 sets: 45 on/45 off

3/25/2018 – WOD

Open Gym: 1-4pm

3/24/2018 – WOD

Conditioning – “Open WOD 18.5”
7 Min AMRAP Ladder
3 Thrusters 100/65/45#
3 C2B Pull-ups
6 Thrusters 100/65/45#
6 C2B Pull-ups
9 Thrusters 100/65/45#
9 C2B Pull-ups
12 Thrusters 100/65/45#
12 C2B Pull-ups
***Continue on with this pattern until the 7 min is up

WOD Notes: Reminder that the Open Group Picture will be at 10am! Please wear your Open Shirts!

3/23/2018 – WOD

Strength
Back Squat – 6×3 @ 82-85% (Pause in the bottom on every rep)

Conditioning
Make-up/Skill Day!

Announcement: Open WOD 18.5 has been announced! Heats will run every 12 minutes starting at 8am. If you’re not on Facebook, please email me and let me know what time you’d like to go. Also, we will have the “2018 Open” Group Picture at 10am! Please wear your team shirts!

3/22/2018 – WOD

Strength
Clean n Jerk (full) – 1 EMOM for 12 minutes (12 total reps) @ 85%+ of CnJ
—use heavier than last wk

Conditioning
18 Min AMRAP (complete with a partner)
20 Clean n Jerk @ 70%
40 T2B (RX+ = 50)
80/60 Cal Bike (50/30 assault)

WOD Notes: TD = 2-3 rd. You will alternate singles for the CnJ, which should feel moderately heavy (no squat). T2B & Bike you may break up however you’d like. Bike should be approached as sprints!

Assistance
a) Banded Dball Carry (march in place) – 4×90 sec
b) L-Sit/tuck (Pegboard) – Accumulate 3 minutes

3/21/2018 – WOD

***UPDATE: Open Gym 12:30-2:30pm. Evening classes are cancelled***

Strength
Snatch – 12 min running clock: 2 EMOM for 7 minutes (14 total reps) @ 80%+ of PS, then work up to 90%+ for the remaining 4 minutes.
—1 PS + 1 full snatch

Conditioning
13 Min AMRAP
20 Wall Balls 20/14# to 10/9ft
10 DB Snatches (alternating) 70/45#
6 Laps Dball Carry on Shoulder 150/100#

WOD Notes: TD = 4-6 rd. WB should be unbroken each round! DB snatches you may switch mid air if you feel comfortable. 6 Mats = 1 lap. Switch shoulders each round for the dball carry.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 3×20 (work on slow eccentric)
b) Banded Lat Pulldown – 3×25
c) GHD Sit-ups – 3×25 (2 sec count down + 2 sec count up)

3/20/2018 – WOD

Strength
a) Bench Press – 6×3 @ 80-85% (1 sec pause on chest – heavier than last wk)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together

Conditioning
20 Min AMRAP
50/40 Cal Row
50 Burpees
50/40 Cal Ski

WOD Notes: TD = 1-2 Rds. Record total reps. Larger classes may have some athletes start with the ski erg work their way backwards. This WOD is Aerobic. The goal is to be able to move the entire time while maintaining a pace & keep a steady heart rate. The last 90-120 seconds is where you should be able to change gears and pick it up at the end!

Assistance
Snatch Grip RDL – 4×8 @ 110% of Snatch

3/19/2018 – WOD

Strength
a) Back Squat – 6×3 @ 82-85% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×8 (heavier than last wk)

Conditioning
For Time
30 Thrusters 115/75#
30 C2B Pull-ups
30 Power Snatches 115/75#
30 C2B Pull-ups
30 Thrusters 115/75#

WOD Notes: TD = 9-15 min. 17 min cap. Thrusters should be done 3-4 sets max with short rest between. Scale C2B PU to 15-20 reps or give yourself 2 min max per set. Power snatches can be quick singles or touch n go a few reps at a time.

Assistance
a) Strict Chin-ups – 10×3 (heavier than last wk), accumulate 30 reps (if you can’t use weight), or 10 negatives
b) Weighted Plank: 10 sets: 3o on / 30 off (heavier than last week)

3/18/2018 – WOD

Open Gym: 1-4pm