W.O.D.

  • Friday - July 20

    400 M Run

    then 2 Rounds

    14/12 Cal Row

     8 Burpees

    6 Power Cleans (155/95)

    then

    400 M Run

    then 2 Rounds

    14/12 Cal Row

    8 Burpees

    6 Front Squats (155/95)

    then

    400 M Run

    then 2 Rounds

    14/12 Cal Row

    8 Burpees

    6 Squat Cleans (155/95)

    *25 Minute Cap

    *If you are competing in the Bison Bowl, we suggest you make the RX 95/65 and approach this with 50-60% intensity.

    _________________________________________

    We have been working on fatigued lifting a lot lately, and this barbell should present a challenge as you wear yourself out via the run/row/burpee combination. Push the weight if you want but the goal is to move well and avoid 10+ second breaks at any point.  

  • Thursday - July 19

    Part 1:

    10-8-6-4-2

    Strict Press (95/65)

    *Add weight before each set

    *40 Double Unders after each set

    right in to

    10-8-6-4-2

    Push Press (final weight from above)

    *10 Box Jumps after each set

    *16 Minute Cap

    Part 2:

    From 0-2: 

    Max Effort Plank Hold

    From 2-4:

    Max Effort Supermen

    From 4-6:

    Max Effort Hollow Rocks

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    Double Unders and shoulder fatigue can be synonymous, so try to keep those wrists and hands active, but relax the arms as much as possible.  The weight should be challenging on every set, borderline unable to do it unbroken.  


  • Wednesday - July 18

    AMRAP 10

    800 M Run buy in, then in remaining time:

    10 Goblet Squats (70/53)

    6 Toes to Bar

    3 Bar Muscle Ups (Scale = 6 Pull Ups + 6 Push Ups)


    5 Minute Rest, then


    AMRAP 10

    800 M Run buy in, then in remaining time:

    10 Wall Balls (20/14)

    10 DB Snatch (choose weight)

    10 Push Ups

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    You're looking at 6+ minutes of work inside once you return from the run.  A lot of different movements in this workout that will challenge you from top to bottom.  Focus on movement integrity, standards, and consistency more so than your speed.

  • Tuesday - July 17

    12 PM Class is reserved for beginners today, please come to 11 AM or 1 PM instead.

    Part 1:

    7 Rounds

    20 Seconds Deadlift Hold (185/125)

    40 Seconds Max Rep Burpee Box Jump Overs (24/20)

    1 Minute Rest

    *Record total BBJO

    Part 2:

    7 x 2 

    Back Squat

    *Ideally every set is 80+%

    ______________________________________________

    Push the weight on the DL hold if you want, but make sure you can lock yourself in to a solid, stable position.  Smooth is fast on the BBJO.  Make the back squats challenging all 7 sets.  Ascend in weight, stay the same, whatever you want but make them tough.

    _____________________________________________

    OLYMPIC LIFTING - 6:15 PM

    A) Front Squat Doubles to 80%

    B) Power Clean + Push Press + 3 Push Jerk

    *Heavy Single

  • Monday - July 16

    Alternating EMOM 20

    Odd Minutes:

    30 seconds of Double Unders OR Cal Row OR Cal Bike

    *Can mix and match, not recording

    Even Minutes:

    1 Clean + 1 Hang Clean

    __________________________________________________

    Use the odd minutes to simply increase your heart rate and/or work on a movement.  On the even minutes, lets get after it and see how heavy you can work up tp.  It is only 10 set (20 cleans), start heavy and end heavier.

  • Sunday - July 15

    Open Gym 8 AM - 10 AM

  • Saturday - July 14

    In Teams of 2 (1 working / 1 resting)

    40/32 Cal Row or Bike

    then

    16 Rounds (I go, you go - 8 each)

    5 Burpee Box Jump Overs (24/20)

    3 Thrusters (115/75)

    then

    40/32 Cal Row or Bike

    then

    16 Rounds (I go, you go - 8 each)

    5 Power Cleans (115/75)

    3 Bar Muscle Ups (Scale = 6 Pull Ups)

    then

    40/32 Cal Row

    ________________________________________

    Each round is set to be short enough that you should be moving at a sprint pace each time you are up.  The rows should be paced to catch your breath between rounds.  Today is NOT a good day to work on muscle ups - scale movement and weights so that everything can be done unbroken - so that you and your partner will both achieve the intended stimulus.  

  • Friday - July 13

    1,000 M Run buy in, then

    60 Toes to Bar

    60 Overhead Squats (95/65)

    60 Burpees

    60 KB Swings (53/35)

    1,000 M Run cash out

    *Partition the 60's however you want.  Runs remain at the start/finish.  

    *30 Minute Cap

    *Examples of partition:  2 sets of 30s...3 sets of 20s...4 sets of 15s...5 sets of 12...6 sets of 10s...10 sets of 6s.....etc

    ______________________________________________

    Today requires some thought - make a plan and stick to the reps to perform your best.  Each set should be partitioned so that you do not “fail” a movement (specifically T2B and OHS).  Finish with a big sprint!


  • Thursday - July 12

    Every 1:30 for 10 Sets

    3 Deadlifts

    3 Hang Power Cleans

    3 Front Squats

    right in to

    Every 1:30 for 10 Sets

    2 Deadlifts

    2 Hang Power Cleans 

    2 Front Squats

    *Approximate Loads:

    3s: 60-70%

    2s: 75-85%

    of 1 RM Squat Clean

    _______________________________________________

    Barbell cycling has its place in functional fitness as we focus on proper lowering of the bar between reps (eccentric phase).  Fire up your hamstrings and upper back today, and focus on proper breathing within each complex.


  • Wednesday - July 11

    3 Rounds

    3:00 on / 1:00 off

    50 Double Unders

    30 Push Ups

    Max Cal Row

    *Record Cals


    5 Minute Rest


    3 Rounds

    3:00 on / 1:00 off

    20 Box Jumps (24/)

    30 Sit Ups

    Max Rep Rope Climbs

    *Record RC's

    *Scale for Rope Climbs = KB Swings OR Pull Up + Knee Raise

    ___________________________________________________

    Today is clearly a great day to work on two skills - double unders and rope climbs.  Once again, don’t worry about “sprinting” either of them. Fast double unders are unbroken double unders.  Fast rope climbs are efficient ones.

  • Tuesday - July 10

    For Time:

    400 M Run

    15 Pull Ups


    400 M Run

    15 Pull Ups

    15 Wall Balls


    400 M Run

    15 Pull Ups

    15 Wall Balls

    15 Power Cleans (135/85)


    400 M Run

    15 Pull Ups

    15 Wall Balls

    15 Power Cleans (135/85)

    15 Shoulder to Overhead (135/85)


    400 M Run

    15 Pull Ups

    15 Wall Balls

    15 Power Cleans (135/85)

    15 Shoulder to Overhead (135/85)

    15 Power Snatches (135/85)

    *30 Minute Cap

    _________________________________________

    Olympic Lifting (815pm)

    A) 1/2 snatch balance (3-sec hold)

    B) Power snatch to max

    _________________________________________

    CHOOSE YOUR WEIGHTS WISELY!  This is a long and gritty workout - almost “Hero”-style. Find a rhythm and keep the breaks limited. Learn to visualize the entire workout in a bigger picture, not just sprinting the beginning and end.

  • Monday - July 8

    Part 1:

    AMRAP 9

    500/400 M Row Buy in, then

    6 Burpees

    6 Box Jumps (24/20)

    12 Plate Overhead Lunges (45/25)

    *Do not drop plates from overhead

    *Not recording

    Part 2:

    3-2-1 (75-80-85%)

    3-2-1 (80-85-90%)

    3-2-1 (85-90-95%)

    Front Squat 

    *Record the heaviest 3-2-1

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    While the main focus of today will be the front squats, don't overlook how well Part 1 can prime you.  Get after it, yes, but move well and fire everything up for the strength session.


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