Blog

7/4/2020 – WOD

***Class Times – 7am / 8:30am / 10am. You must sign-up through google spreadsheet

Conditioning
For Time – “Glen” –  Compare to (9/2/2019)
30 Clean n Jerks 135/95#
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

-Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Notes: CnJ weight should be light (less than 50% of 1RM) & should take 3-4 minutes. Scale the Runs to 1200m if you can’t run a sub 12 min mile. You may also do 1000ft on versaclimber. RC sub = 5-7 rope climbs or 20 rope pulleys. There is no scaling reps on the burpees.

7/3/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

7/2/2020 – WOD

Strength
3 Position Clean + 1 Jerk – 5 Sets @ 65-70%
—1 set every 90 sec. Stay light & work on technique

Conditioning
For Time
50 Wall Balls 20/14# to 10ft
100/80 Cal Ski
50 Wall Balls 20/14# to 10ft

WOD Notes: Goal is sub 12. You should be able to do wall balls in 3 sets or less, so make sure your ball is light! Focus on using your core/trunk on the ski erg & not starting each stroke with your arms!

7/1/2020 – WOD

Strength
3 Position Snatch – 1 Set every 90 Sec x 7 Sets
—Stay between 65-70%. Floor + Below Knee + Above Knee

Conditioning
2:30 Min AMRAP x 5 Sets
6 Bar Muscle-ups or 8 Burpees + 8 Ring Rows  (Rx+ = 8 Bar MU)
7 Dball Over Shoulder 125/80#
*Max Cals on Assault Bike
—Rest 90 Seconds between Rounds

WOD Notes: Goal is to have at least 30-45 Sec on the bike each round. Score = total cals. Dball should feel fairly light to where you can go through the reps quick. Try to give 95% effort on the bike!

6/30/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift – 7 Reps @ 60-65% (3 sec negative)
b) DB Shoulder Press – 7 Reps (3 sec negative)

Conditioning
10 RFT
30 Double Unders
3 Hang Clean n Jerk 165/105#  (RX+ = 185/125#)

WOD Notes: Goal is to be sub 10 & average around 60 sec or less/round. DU sub = 15 DU, 50 Singles or 30 Jumping Jacks. HCNJ should be unbroken but feel somewhat heavier (60%). You do not have to squat them. Try to go from the rack, down to the hang position as you link the reps together!

6/29/2020 – WOD

Strength
Every 3 Min x 4 Sets
a) Back Squat – 10 Reps @ 60-65%
b) Bent-over DB Rows – 10 reps (each arm)

Conditioning
18 Min AMRAP
15/12 Cal Row
12 Box Step-ups 95/65# to 20″ Box
9 GI Janes

WOD Notes: Lots of pushing with the lower body & pulling with the upper body today. Goal is 5+ rds. Use barbell from the back squats for the Step-ups. You will hold BB in the front rack position. Stay light and move for 12 reps unbroken each rd. Try to pick a bar above your height for the GI Janes. 

6/27/2020 – WOD

Today’s Schedule
7am – Class
8:30am – Class
10am – Class
11:30am-1pm – Open Gym
2:30-3:30 – Weightlifting Class

Conditioning
20 Min AMRAP
15 Wall Balls 30/20# to 10/9ft
7 Strict C2B Pull-ups
150m Sled Drag 45/25#

WOD Notes: Goal is 5+ rds. WB should be unbroken each round. Sub: Chin over bar PU for C2B or 10 ring rows. Sled Drag should be slow jog or very fast walk (shouldn’t feel heavy).

6/26/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

Upcoming Class Schedule
Saturday
7am – Class
8:30am – Class
10am – Class
11:30am-1pm: Open Gym
Monday – Thursday
5:30am – Class
8am – Class
12pm – Class
2:30pm – Classs
4pm – Class
5:30pm – Class
7pm – Class
Friday
5:30am – Open Gym
8am – Open Gym
12pm – Open Gym
2:30pm – 7pm Open Gym
Sunday 
Closed

6/25/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Clean (full) – 5 Reps @ 70% (stay light)
b) DB Shoulder Press – 8 Reps (3 sec eccentric)
—Each set should take roughly 1:30, so you get 1 min of rest

Conditioning
10 Min AMRAP Ladder
1 Dball Over Shoulder 125/80#
2 Cal Ski
2 Dball Over Shoulder 
4/3 Cal Ski
3 Dball Over Shoulder 
6/5 Cal Ski
4 Dball Over Shoulder 
8/7 Cal Ski
*Follow Pattern until 10 Minutes is up

WOD Notes: Goal is to get into round of 7+. Dball should feel relatively light, but not a paper weight. Focus on squeezing butt on extension & don’t over arch back as ball is going over shoulder!

6/24/2020 – WOD

Strength
2 Snatches (Halting – above knee) – 1 set every 90 sec x 6 sets @ 60-70%

Conditioning
100/80 Cal Row For Time
*Top of every minute including 0:00, do 3 Power Snatches 165/105#

WOD Notes: Goal is sub 10 on this. If you haven’t been snatching heavy the last few months stay light and work on technique. If you have been snatching, the weight should feel relatively heavy (75%) to where it takes you about 15-20 sec to do 3 reps especially when fatigued. Your transitions have to be fast on this, so try not to tighten straps! Goal is for men to avg 12-15 cal/min & women 8-10 cal/min. Use DB’s if you don’t have a barbell.