In teams of two, alternate tasks, with each team member completing all work, to complete 5 sets each of:
225/155 lbs Deadlift x 7 reps
Chest-To-Bar Pull-Ups x 14 reps
400 Meter Run
WOD Class/OPEN HOUSE, 11/29/13
WARM-UP, THEN (with a 40 minute cutoff)
In teams of two, each athlete completes their rep requirement for each movement before the team moves to the next movement working through the following:
In teams of two, each athlete completes their rep requirement for each movement before the team moves to the next movement working through the following:
WOD Class, 11/28/13
No Classes today, enjoy ACTIVE recovery:
Spend time with family and friends and give thanks for your health and blessings!
Spend time with family and friends and give thanks for your health and blessings!
WOD Class, 11/26/13
STRENGTH
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
WOD
Complete as many reps as possible in 3 minutes of:
Burpees
Athletes! This is a full out sprint! Let's see some eye-popping totals here! Leave nothing for later, there's nothing left to do!
Complete as many reps as possible in 3 minutes of:
Burpees
Athletes! This is a full out sprint! Let's see some eye-popping totals here! Leave nothing for later, there's nothing left to do!
Competition Class, 11/26/13
A.
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
Competition Class, 11/25/13
A.
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
Competition Class, 11/23/13
Today’s training will be a series of three 15-minute tests. You will begin portion B when the clock hits 15:00, and begin portion C when the clock hits 30:00. This entire session is best performed at a track, or another location where you are positive that your mile is exactly a mile.
WOD Class, 11/22/13
STRENGTH & SKILL
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
Competition Class, 11/22/13
A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
Competition Class, 11/21/13
A.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.
WOD Class, 11/20/13
STRENGTH & SKILL
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
WOD Class, 11/19/13
STRENGTH & SKILL
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Competition Class, 11/19/13
A.
Three sets, not for time, of:
Handstand Walk x 10-20 Meters
Muscle-Ups x 4-8 reps
Kettlebell Snatch x 8-10 reps each arm
Three sets, not for time, of:
Handstand Walk x 10-20 Meters
Muscle-Ups x 4-8 reps
Kettlebell Snatch x 8-10 reps each arm
WOD Class, 11/18/13
STRENGTH & SKILL
Take 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean
Competition Class, 11/18/13
A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
B.
WOD Class, 11/16/13
Extended Warm-Up, then,
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Competition Class, 11/16/13
A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 4-8 reps
Unbroken Double-Unders x 40-50 reps
Unbroken Strict Handstand Push-Ups x Max reps
Three sets, not for time, of:
Unbroken Muscle-Ups x 4-8 reps
Unbroken Double-Unders x 40-50 reps
Unbroken Strict Handstand Push-Ups x Max reps
Competition Class, 11/15/13
A.
Three sets, not for time, of:
Box Jumps x 10-12 reps
(just work on establishing a good rhythm while still hitting competition standards)
Three sets, not for time, of:
Box Jumps x 10-12 reps
(just work on establishing a good rhythm while still hitting competition standards)
Competition Class (STL), 11/14/13
A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
WOD Class, 11/13/13
STRENGTH & SKILL
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
Competitor Class (ICE), 11/13/13
A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Competition Class, 11/12/13
A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)
WOD Class, 11/11/13
STRENGTH & SKILL
Four sets of:
- 4-6 rep front squats @ 30x1
- Rest 20 sec
- 1.1.1.1.1 Tall Box Jumps (rest 3-5 sec between jumps/step down from jumps)
- Rest 2 Min
Four sets of:
- 4-6 rep front squats @ 30x1
- Rest 20 sec
- 1.1.1.1.1 Tall Box Jumps (rest 3-5 sec between jumps/step down from jumps)
- Rest 2 Min
Competition Class, 11/11/13
A.
Back Squat
-1x5 @ 70-75%
-1x3 @ 80-85%
-1x1 @ 90-95%
-4x3 @ 85%
Rest 2 min between sets
Back Squat
-1x5 @ 70-75%
-1x3 @ 80-85%
-1x1 @ 90-95%
-4x3 @ 85%
Rest 2 min between sets
WOD Class, 11/9/13
"Barbell Baby"
In teams of three, complete five rounds each of:
- 400M Run or 500M Row
- 20 Burpee Box Jump-Overs (24"/20")
- 30 Shoulder to Overhead (75#/55#) - bar never touches the ground once we hit 3-2-1 Go.
In teams of three, complete five rounds each of:
- 400M Run or 500M Row
- 20 Burpee Box Jump-Overs (24"/20")
- 30 Shoulder to Overhead (75#/55#) - bar never touches the ground once we hit 3-2-1 Go.
Competition Class, 11/9/13
A.
Three sets for time of:
15 Chest-to-Bar Pull-Ups
50 Double Unders
Rest 3-5 minutes
Three sets for time of:
15 Chest-to-Bar Pull-Ups
50 Double Unders
Rest 3-5 minutes
WOD Class, 11/8/13
STRENGTH & SKILL
4 Sets of:
- 20 Dumbbell Walking Lunges
- 90 Sec Rest
- 8-10 Ring Rows @ 2111
- 90 Sec Rest
Competition Class, 11/8/13
Good luck at HOA this weekend competitors!!!
A.
15 Min to establish today's 1RM Snatch
B.
15 Min to establish today's 1RM Clean
A.
15 Min to establish today's 1RM Snatch
B.
15 Min to establish today's 1RM Clean
WOD Class, 11/7/13
STRENGTH & SKILL
Take 6-8 minutes to build to a heavy 3-rep Deadlift, then:
- 15 Touch and Go Deadlifts
- Rest 30 sec
- Max Rep Ring Push-Ups
- Rest 3 min
Take 6-8 minutes to build to a heavy 3-rep Deadlift, then:
- 15 Touch and Go Deadlifts
- Rest 30 sec
- Max Rep Ring Push-Ups
- Rest 3 min
Competition Class, 11/6/13
A.
Four sets of:
- Jerk Balance x 3 reps (skill work, don't worry about loading, aggressive front foot plant)
- Rest as needed
Four sets of:
- Jerk Balance x 3 reps (skill work, don't worry about loading, aggressive front foot plant)
- Rest as needed
Competition Class, 11/5/13
A.
Four sets of:
- Clean x 1.1.1.1.1
- rest 10 secs between singles
- rest 4 min between sets
Four sets of:
- Clean x 1.1.1.1.1
- rest 10 secs between singles
- rest 4 min between sets
WOD Class, 11/4/13
STRENGTH & SKILL
Take 10-12 minutes and build to a heavy, but not necessarily 1RM Power Clean
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