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7/9/2019 – WOD

Strength
Back Squat – 5×5 (2 pause + 3 normal) @ 75-80%

Conditioning
5 Rounds (interval style)
15 Unbroken Wall Balls 30/20# to 10/9ft
10 T2B (RX+ = 15)
150m Sled Drag 90/50#
—rest 1 min between rounds

WOD Notes: Pick a WB to where you can go unbroken every rd! T2B scale = toe through rings or knee above hips. You should be able to run with the sled as well but should feel somewhat heavy!. The sled drag is to the “Cantel” Sign. Subtract 4 minutes at the end.

Assistance
Hollow Rocks (banded) – 30 on / 30 off for 8 sets

7/8/2019 – WOD

Strength
Every 3 min x 5 sets:
14 DB One Arm Shoulder Press (7 each arm alternating/non-working arm is at shoulder)
5 High Box Jumps (step down)
8 Strict Pull-ups (Sub: 3-4 negatives)

Conditioning (15 min cap)
For Time
20 Hang Clean n Jerks 185/125#
40 GI Janes
60/50 Cal Ski

WOD Notes: Today’s work is very upper body intensive where the Lats, Triceps, & Shoulders will get much of the work. HCnJ (60% of CnJ) should feel moderately heavy to where you can string 5 reps at a time. You shouldn’t be able to do 10 in a row with ease. Pick a bar above your reach if you can do an unassisted PU. Ideally, the HCnJ should take less than 3 min, GI Janes 6 min or less, & 5 min or less for the ski.

Assistance
Weighted Plank – 10 Sets: 30 on / 30 off

7/6/2019 – WOD

Conditioning
8 Min AMRAP
8 Power Snatch 95/65# (RX+ = 115/75#)
50 Double Unders
—Rest 2 minutes
8 Min AMRAP
8 Thrusters 95/65# (RX+ = 115/75#)
8 Bar Facing Burpees
—Rest as much needed then:
3 Min AMRAP: Max tire flips (Teams of 4: use big tire)

WOD Notes: Barbell weight should feel light for both AMRAPS. You should be getting 5+ Rds on both parts.

7/4/2019 – Happy 4th of July!

***9am class only today***

Conditioning (compare to 9/2/20139/1/20147/4/20177/7/2018)
“Hot Shots 19”
6 Rounds For Time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

WOD Notes:  TD = 25-40 min. PC = 50% of 1RM. You should be able to touch n go multiple reps or do really fast singles the entire time! For the strict pull-ups I’d recommend doing quick singles with no negative. You may scale by doing kipping or ring rows.

7/3/2019 – WOD

Strength
Power Snatch – 3 EMOM for 5 min + 1 EMOM for 7 min.
—Work up to a heavy 3 rep & 1 rep by the end of each EMOM.

Conditioning (15 min cap)
3 RFT
20 T2B
15 DB Bench Press 70/45#
15 DB Snatches (alternating) 70/45#
20/15 Cal Ski

WOD Notes: T2B scale = Toe through ring or v-ups. Pick DB where you can go unbroken on BP, but feels challenging by round 3. DB snatches just use (1) DB.

Assistance
a) GHD Sit-ups – 4×25 (rest 1 min between)
b) DB Skull Crushers – 4×12

REMINDER: Thursday July 4th 9am class only!

7/2/2019 – WOD

Strength
Bulgarian Split Squats (Front Rack) – 5×6 (each leg) @ 50%+ of FS
—Control descent down each rep. First set can be on lighter side.

Conditioning (18 min cap)
For Time
50/40 Cal Assault Bike
5 Rope Climbs 15ft (RX+ = legless)
50 Overhead Squats 115/75# (RX+ = 135/95#)
5 Rope Climbs 15ft
50/40 Cal Assault Bike

WOD Notes: This is an aggressive time cap if you try to do this as written. The goal is to get back to the bike & get close to finishing. Scale back the Cals on assault bike if you can’t complete 50/40 in under 4 min. RC scale = 2-3 reps or 10 rope pulleys. OH Squat scale = front squats. OH Squat should be 45% of your max (should be able to string 10-15 reps at a time).

Assistance
a) 12 Bicep Curls DB + 80ft Gun Walk – 4 sets
b) Hollow Rocks – Tabata for as many rounds as possible

REMINDER: Thursday July 4th 9am class only!

7/1/2019 – WOD

Strength
a) Deadlift – 5×5 @ 75-80%
b) DL Isometric Hold – 3×20 sec (weights just off floor + stand weight up) @ 60% of DL
—On the hold, if you start to feel your lower back round, drop the bar.

Conditioning
5 Rounds (interval style)
15/11 Cal Row
12 KB Swings 70/53# (RX+ = 88/70#)
9 Burpee Box Jump Overs 30/24″
—Rest 60 sec between rounds

WOD Notes: The goal is to be consistent each round time wise, while maintaining a high exertion level. You should need the 60 sec of rest each round so push hard! Advanced should be under 2 min every round & intermediate/novice should be under 2:30. Subtract 4 min from your total time.

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Plank – 8 Sets: 45 on / 45 off

Announcement
Thursday (4th of July) – 9am class only!

6/29/2019 – WOD

***No 8am Open Gym today***

Conditioning
In Teams of 3 – 18 Min AMRAP
Score = Total Cals on Ski Erg
Min 1 = Ski
Min 2 = 10 Thrusters 135/95#
Min 3 = 6-10 Strict PU

WOD Notes: Athletes will rotate from ski to thrusters to PU. You will have some rest after the thrusters & PU, but you will ski for the entire 60 sec each round.