TUESDAY, FEBRUARY 19TH 2019

Ryan Barlow | February 18, 2019 | no comments

A) STRENGTH/POWER (FOR WEIGHT)

Push Press
5 Working Sets:

3 Push Press (Off the ground)
immediately into;
3-5 Weighted “Chin Ups”

Rest 90sec.

*65%+ for all sets. These are not jerks, do not re-bend those knees.
*If you cannot perform a strict “Chin Up” please do some negatives (possibly banded), focussing on lowering your body as slowly as possible for 3-5 reps.

B) METCON (FOR TIME)

“The Big Short”
For Time (20min. TC):
25 HSPU
50 Toes-to-Bar
Run 800 meters
75 Push Press (75/55)
150 Double-Unders

S1/MRx: Reduced Height HSPU; Reduced Height T2B; PP (65/45)
S2/MS: Hand-Release Push-Ups; Hanging Knee Raises; PP (55/35); 300 Single-Unders

*Please do not drop 10 and 15’s from OH.*

MONDAY, FEBRUARY 18TH 2019

Ryan Barlow | February 17, 2019 | no comments

A) STRENGTH/POWER (FOR WEIGHT)

Overhead Squat (Week 1 of 4)
5 x 65%
5 x 75%
Max reps at 85%

SUPERSET with;

10 Lateral Barbell Lunges (Left + Right = 1 rep)
*You should start being able to do more weight on these babies now. Keep form priority and get low.
*If you don’t have a recorded 1 rep max overhead squat, work the percentage based off of your heaviest recent snatch. If it feels light, great. Go for big reps!

B) METCON (FOR ROUNDS)

15min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 15 American KB Swings (70/53)
Min. 3) 15 Wall Balls (20/14)

S1/MRx: 13/10 Cal; 13 AKBS (62/44); 13 WB
S2/MS: 11/8; 13 AKBS (44/26); 13 WB (14/10)

*Some nasty breathing for the open. Can you hang?
*Only count the rounds where you complete all the work. If you need to take a minute break, you lose one point. 15 rounds is a perfect score.

SATURDAY, FEBRUARY 16TH 2019

Ryan Barlow | February 15, 2019 | no comments

Gang, this will be our final Team Metcon for a bit. For the next five weeks, we will be moving the 9:00AM Skills & Strength WOD to this time slot and using the 9:00-11:00AM slot the do the Open workouts. As always, I HIGHLY recommend participating in the Open regardless of skill level. It is fun and very satisfying 🙂

7:30AM PARTNER METCON

With a partner…

AMRAP 12:
5 Pull-Ups
5 Deadlifts (185/125)
5/4 Calories (Rower/Assault Bike/Ski Erg)

Rest 3 min.

AMRAP 18:
200m Run (12/10 cal AB)
10 Box Jumps (24/20)
10 Wall Balls (20/14)

For both pieces today, you and your partner will switch off only after completing the entire round of work. Your score will be your total # of completed rounds.

8:30AM MOBILITY/RECOVERY SESSION

Target areas: Lower Back and Glutes

9:00AM STRENGTH & SKILL WOD

A) Toes-To-Bar Strength Prep:

Complete 5 Rounds of the Following (20min Window)
10 Hollow Body Rocks
10 Superman Pulses
5 V-Ups
5 DB Pullovers (moderate/heavy)
10 Tic-Tocs
20sec hollow hold on the bar

B) Midline Conditioning

21-15-9
Toes-To-Bar
DB Russian Twists (45/30)

60sec plank between rounds (hands)

FRIDAY, FEBRUARY 15TH 2019

Ryan Barlow | February 14, 2019 | no comments

A) STRENGTH/POWER (FOR WEIGHT)

Front Squat (5 x 3)
5 sets:
Building up to a 3 rep max

SUPERSET with;

20 UNBROKEN Russian Twists with the heaviest DB possible. Left + Right = 1 rep. (hint: start light)

B) LOWER BODY ENDURANCE METCON (FOR REPS)

3min. AMRAP:
6 “A” Squats
6 Front Rack Lunges 95/65

3min. AMRAP:
6 American KB Swings 70/53
6 Front Squats 95/65

3min. AMRAP:
6 “A” Squats
6 Front Rack Lunges 95/65

3min. AMRAP:
6 American KB Swings 70/53
6 Front Squats 95/65

1min. Rest After Each Section.
This is going to get NASTY… Fast… Put your game face on.

FYI an “A” Squat is a type of drop squat where you start standing tall on top of a 45# plate. You slide your feet outward and off of the plate dropping into a full depth squat then jumping back up onto the top of the plate.

S1/MRx: FRL/FS (80/55); AKBS (62/44)
S2/MS: FRL/FS (45/35); AKBS (44/26); Reduce Height/Remove Plate for “A” Squats

THURSDAY, FEBRUARY 14TH 2019

Ryan Barlow | February 13, 2019 | no comments

A) PUSH/PULL EMOM (FOR WEIGHT)

20min. EMOM:
Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups
You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after the jerks starts to build, it will get spicy.

S1/MRx: 8 Pull-Ups
S2/MS: 8 Ring Rows (Open standard, heels in front of rings)
Some RX+ Options:
1.) 15 Pull-Ups
2.) 10 Chest To Bar
3.) 2 Rope Climbs

B) PAL-ENTINE’S DAY PARTNER METCON (FOR REPS)

10min. to complete MAX Calories on the Assault Bike/Rower/Ski Erg.
Hit a good cadence between the 2 of you. 10 and 10 is usually a good cadence since the higher numbers catch up QUICK. That would be around 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you’ve done in a while.

Odd numbers? Spice it up. Try a threesome 😉

WEDNESDAY, FEBRUARY 13TH 2019

Ryan Barlow | February 13, 2019 | no comments

A) OPEN PREP METCON 4 (FOR TIME)

For Time (35min. Time Cap):

27-24-21-18-15-12-9-6-3
Overhead Squats (95/65)
Bar-Facing-Burpees

S1/MRx: OHS (75/55); Bar-Step-Over-Burpees
S2/MS: Front Squats (75/55); Burpees

Folks this one here is a GRINDER. The goal stimulus here is to finish the workout w/out being time capped. I know the weights for the Overhead Squats may be reasonable, but there are A LOT of reps. Unless you OHS well over 200lbs, please do not try to Rx this workout.

If you know that your burpees are relatively slow, but the squats seem light, think about starting at the round of 24 instead of 27. Go get em!

*If you do get time capped, enter 35 minutes, and in the comments put the number of rep you needed to finish the WOD
Example: You finished 7/9 Burpees…your score would be 35min. and in the comments you would write TC -20.

TUESDAY, FEBRUARY 12TH 2019

Ryan Barlow | February 11, 2019 | no comments

A) STRENGTH/POWER (FOR COMPLETION)

Back Squat (Week 4 of 4)
Recovery Week

40% x 5
47% x 5
53% x 5
60% x 5

SUPERSET with;
5 sets of 10 reps
Barbell Hip Thrusts
*Shoot for a 65-70% effort weight

Rest 2min. Between Sets

B) OPEN PREP METCON 3 (FOR REPS)

15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks (50/35)
(14/12) Cal Row/Bike/Ski/200m Run

S1/MRx: DBCnJ (40/25); Reduced Height T2B (if necessary)
S2/MS: DBCnJ (30/15); Hanging Knee-Raises or V-Ups

This was 18.1 last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

Folks, please let people who competed in the 2018 Open have precedence on the rowers (if they want them). Try and beat your score from last year in 25% less time!

MONDAY, FEBRUARY 11TH 2019

Ryan Barlow | February 10, 2019 | no comments

A) OPEN PREP METCON 1 (FOR REPS)

AMRAP in 15 minutes
5 Power Snatches (75/55)
50 Double Unders

Round 2: 95/65
Round 3: 115/75
Round 4: 135/85
and so on… Keep adding 20/10lbs.

S1/MRx: Same starting weight. Increase by 10/5# per round respectively.
S2/MS: Start with a moderate snatch weight. Do not increase. 2:1 Single-Unders

B) OPEN PREP METCON 2 (FOR REPS)

Coaches make sure to give your athletes at least 10min. of rest between AMRAPs.

Rx = 2x15lb plates + Abmat or blue mat only. Abmat only is a scale (sorry)!

10min. AMRAP:
3 handstand push-ups
3 power cleans (185/125)
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
… adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

S1/MRx: PC (155/105); Reduced Height HSPU
S2/MS: PC (95/65); Hand Release PU

Both of the workouts today are versions of past Open WODs. I want to have 1 good week of serious breathing so you guys/gals can all get ready for those super intense days. You kind of have to get these in now if you want to do well. Embrace the suck this week and go HAM!

SATURDAY, FEBRUARY 9TH 2019

Ryan Barlow | February 8, 2019 | no comments

7:30AM TEAM METCON

In teams of 3…

AMRAP30:

400m Run (everyone)
30 Bar-Facing-Burpees
60 Thrusters (95/65)
90 Toes-To-Bar
120 Push-Ups
90 Sit-Ups
60 Power Cleans (95/65)
30 Pull-Ups
400m Run (everyone)

Everything except the 400m Runs can be split up however you see fit. Only one athlete works at a time and you must tag your partner before he or she begins to work. If/when you finish the second 400m Run start working back up the list (ex. Pull-ups –> Power Cleans –> etc…)

When entering your score, count the 400m Runs as 10 Reps (500 Reps for the whole list).

8:30AM MOBILITY & RECOVERY

Group ROMWOD!!!

9:00AM STRENGTH & SKILL

Part A) 30-40min of Ring Skill Work:

Option 1) Active Ring Holds + Ring Rows
Option 2) Ring Pull-Ups + Ring Kips
Option 3) Ring Dips + Ring Muscle-Up Progression

Come play on the rings and have some fun learning new skills/improving technique.

Part B) “Elizabeth” (Benchmark WOD)

21 – 15 – 9 (For Time)
Power Clean (135/95)
Ring Dip

Goal is sub 10 min.

FRIDAY, FEBRUARY 8TH 2019

Ryan Barlow | February 7, 2019 | no comments

A) WEIGHTLIFTING (FOR WEIGHT)

Push Press (20min Window)

Hit a quick warm up then…
12 Reps @ 40%
10 Reps @ 50%
8 Reps @ 60%
Max Reps @ 70%

Stay tight on these reps. Make sure you engage your abs so that you don’t arch your back on the press and/or catch.

In between working sets do 15 Russian KB Twists (35/26)

B) METCON (FOR REPS)

Devil’s Rollercoaster

15min. AMRAP:
2 Devil Press, 45/30s (Round 1)
1 Round of “Chalk”
4 Devil Press, 45/30s (Round 2)
1 Round of “Chalk”
6 Devil Press, 45/30s (Round 3)
1 Round of “Chalk”
…continue to add 2 Devil Press after every round of “Chalk”

“Chalk” is 3 Pull-Ups + 6 Push-Ups + 9 Wall Balls

S1/MRx: DP (35/20); Assisted Pull-Ups if necessary
S2/MS: DP (25/15); Ring Rows; Knee Push-Ups; WB (14/10)

For Reference (Complete Round = Total Reps)
R1 = 2 Reps
R2 = 24 Reps
R3 = 48 Reps
R4 = 74 Reps
R5 = 102 Reps
R6 = 132 Reps
R7 = 164 Reps
R8 = 198 Reps
R9 = 234 Reps
R10 = 272 Reps

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