W.O.D.

  • Tuesday - May 22

    "DT"

    5 Rounds

    12 Deadlifts (155/105)

    9 Hang Power Cleans 

    6 Shoulder to Overhead

    *20 Minute Cap

    ______________________________

    Nowhere to run and hide. You start and end your workout at the barbell with nowhere to go between.  Don't be afraid to push the weight a little, you do have 4 minutes per round to get this done under the cap. 

    _____________________________

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

  • Monday - May 21

    Part 1:

    15-12-9-6

    Bench Press

    *add weight each set

    Part 2:

    "Taylor"

    4 Rounds

    400 M Run

    5 Burpee Muscle Ups

    *Rx = 20# Vest

    *Scale for MU = 10 Burpee Pull Ups and 10 Push Ups

    *15 Minute Cap

    ____________________________________

    Continue to build your stamina and strength on the bench press, let's get aggressive here, as we don't have any movements following like the past 2 weeks.  Taylor should be a quick in and out from the run, scale appropriately to avoid too much standing around.

    ____________________________________

    Olympic Lifting (815pm)

    A) Tall jerk

    EMOM 12 

    3 reps - light to moderate weight

    B) Drop snatch

    10 x 2 - Rest 1:30 after each set

    ___________________________________

    U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

  • Sunday - May 20

    Olympic Lifting 8:30 - 9:30 AM

    Open Gym 9:30 - 11:30 AM

  • Saturday - May 19

    In Teams of 2 (1 working / 1 resting)

    1,000/800 Row, then

    3-6-9-12-15-18-21

    Thrusters (115/75)

    Chest to Bar Pull Ups

    then

    1,000/800 M Row

    then

    3-6-9-12-15-18-21

    Chest to Bar Pull Ups

    Deadlifts (205/135)

    then

    1,000/800 M Row

    *Rows are worth 10/8 reps each

    *30 Minute Cap


  • Friday - May 18

    From 0:00 - 10:00

    1 Mile Run

    From 10:00 - 18:00 (AMRAP 8)

    7 Hang Power Cleans (165/105)

    14 Push Ups

    14 Sit Ups

    From 20:00+ 

    1 Mile Run

    *Record all 3 parts separately 

    ____________________________________

    Time to think!  How will you approach this workout? Everyone is different - try not to look around on that first mile.  Everyone runs their own race in this workout.  

  • Thursday - May 17

    Part 1:

    8 Minute Rep Ladder (Increasing by 2's)

    Overhead Lunges (95/65)

    Burpees over Bar

    Box Jumps (24/20)

    Part 2:

    EMOM 10

    3 Overhead Squats

    _____________________________________

    PROPER WARMUP REQUIRED!  If you struggle with overhead movements at all, take an extra 5-10min before class to prep yourself for a good lockout today.  Ask a coach for tips!

  • Wednesday - May 16

    AMRAP 20

    10 Toes to Bar

    15 Wall Balls (20/14)

    30 Double Unders

    ___________________________

    Your sweat session for the week.  Operate at a 70-80% pace, and sprint to the finish when there are 2-3 minutes left.  Pick only 1 movement you struggle with and work on it at prescribed; scale appropriately for the others.

    Olympic Lifting (815pm - all levels welcome)

    A) Clean lift off + power clean

    Doubles to max

    B) 3 sets:
    Overhead reverse lunge x 10/side


  • Tuesday - May 15

    Part 1:

    5 x 10

    Bench Press

    Rest 20-30 seconds

    Max unbroken Push Ups OR Standing DB Strict Press

    *Rest 2-3 Minutes between sets

    Part 2:

    5 Sets

    20/16 Cal Row or Bike SPRINT

    *Rest 2 minutes

    *Record fastest/slowest rounds

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    Bench pressing is one of the best movements we can use to develop lock-out strength and stamina.  Finish the day with classic interval work: if you are going “all out” properly in Part 2, there should be a drop-off in time right after the first set.


  • Monday - May 14

    Part 1:

    3 Rounds

    400 M run

    6 Strict Pull Ups

    18 KB Swings (53/35) OR DB Snatch 

    36 Air Squats

    *15 Minute Cap

    Part 2:

    Every 2:00 for 4 Sets

    9 Deadlifts 

    6 Hang Power Cleans 

    3 Shoulder to Overhead

    *Each set must be done in under 1 minute

    _____________________________________________

    While part 1 may be “simple”, it should be viewed as another opportunity to learn to pace.  And while the workout may be only be 3 rounds, you are looking for a pace that is sustainable for an hour.  Work on the eccentric part of barbell cycling in part 2 - each complex should be completed in under 1:00.

  • Sunday - May 13

    Open Gym: 9 AM - 11 AM

  • Saturday - May 12

    In Teams of 2 (1 working/ 1 resting)

    25 Synchro Bar Facing Burpees

    then

    3 Rounds

    40 Pull Ups

    40 Box Jumps (24/20)

    40 Push Press (95/65)

    then

    3 Rounds

    25 KB Swings (53/35)

    25 Thrusters (95/65)

    25 DB Snatch (choose weight)

    then

    25 Synchro Bar Facing Burpees

    *30 Minute Cap

    ____________________________________

    The challenge here will be finishing under the cap.  Keep your sets sustainable and communication on point.  Remember, sometimes keeping the sets small and transitions quick will keep your hear rate down.

  • Friday - May 11

    Part 1:


    5 Sets

    10 Bench Press 

    20 second rest

    Max Unbroken Strict Pull Ups OR Ring Rows

    *Rest 2 minutes between sets, record highest weight of Bench Press

    Part 2:

    Every 2 Minutes for 5 Sets

    1 Minute to work:

    10/7 Cal Row

    Max Rep Wall Balls

    1 Minute Rest

    ________________________________________________________

    Time to build some upper body stamina!  Don't look past the value of ring rows.  Part 2 is a gut check.  If you don't know how to workout with urgency, this is the one to give it a shot.  You need to be on those wall balls by the 30 second mark and no, do not put the ball down.  

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