TUESDAY, JANUARY 22ND 2019

Ryan Barlow | January 21, 2019 | no comments

A) BACK SQUAT STRENGTH CYCLE (FOR WEIGHT):

Back Squat (Week 1 of 4)

We are back to our regular squat program and some mid range conditioning for those of you getting excited for the CrossFit Open (please sign up – it will make Coach Ryan very happy!).

5 x 65%
5 x 75%
Max reps at 85%

SUPERSET each set with;

5 Weighted Chin-Ups
*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

B) METCON (FOR REPS)

12min. AMRAP:
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
15 Pull-Ups

S1/MRx: Assisted Pull-Up/Ring Row
S2/MS: 25# Plate Hops; WB (14/10); Jumping Pull-Ups

MONDAY, JANUARY 21ST 2019

Ryan Barlow | January 20, 2019 | no comments

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

Push Press (5 x 5 )
*5 sets of 5 reps. Start around 60% and work up.

*Push Press allows bending at the knee. There’s just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar. You should be able to do a lot more than strict press.

*After each set perform 1min. worth of Russian Twists with a 35/26lb KB.
*Rest 2min. and repeat. You have 20min. to get 4-5 working sets.

B) METCON (FOR REPS):

“Ricky Bobby”
2min. AMRAP:
200m Run
8 Alt. DB Snatch (50/35)
Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

*Score is Toes-To-Bar only
*I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.

S1/MRx: DBS (45/30)
S2/ MS: DBS (25/15); Hanging Knee Raises (Score is reps of HKR)

SATURDAY, JANUARY 19TH 2019

Ryan Barlow | January 18, 2019 | no comments

7:30AM PARTNER WOD

“Burpin’ Barbell”

Alternating full rounds w/ a partner…

Starting at 0:00 (10min. Time Cap)

10 Rounds For Time:
5 Power Cleans (115/70)
5 Shoulder To Overhead
5 Front Squats
5 Lateral Burpees Over Bar

S1/MRx – 95/55; Burpee Step Overs
S2/MS – 65/35; Burpees
Rx+ – 135/95

Rest 5min.

“Hundo”

Starting at 15:00 (20min. Time Cap)

100 American KBS (53/35)
100 Wall Balls (20/14)
100 Pull-Ups
100 Box Jumps (24/20)

S1/MRx: AKBS (44/26); Assisted Pull-Ups/Ring Rows; BJ (20/14)
S2/MS: AKBS (35/18); WB (14/10); Jumping Pull-Ups; Step Ups (20/14)

8:30AM MOBILITY AND RECOVERY WOD

We will be doing a group ROMWOD to cool down from/warm up for today’s other WODs.

9:00AM STRENGTH AND SKILL WOD

We will be working up to a heavy Hang Snatch today (Squat or Power is fine)

The workout will follow the format below:
Every 4min. for 5 Rounds
200m Run
200/150m Row
Hang Snatch:
R1) 10 @ 45%
R2) 8 @ 55%
R3) 6 @ 65%
R4) 4 @ 75%
R5) 2 @ 85%

At the end of Round 5, we will spend the next 10 minutes working up to a 1RM Hang Snatch! You will put your heaviest Hand Snatch in the final box to record it for future use.

FRIDAY, JANUARY 18TH 2019

Ryan Barlow | January 17, 2019 | no comments

A) WEIGHTLIFTING METCON (FOR WEIGHT)

Some much needed LONG cardio. We haven’t run in a while. Warm those leggies up good 🙂

Every 7min. X 5 Rounds:
Run 400m
500m Row
10 Power Clean and Jerks 115/75

Round 2: 8 Power Clean and Jerks 135/95
Round 3: 6 Power Clean and Jerks 155/105
Round 4: 4 Power Clean and Jerks 175/115
Round 5: 2 Power Clean and Jerks 185/120

S1/MRx: Start at 75/55, add 20/10 to the bar each round
S2/MS: Start at 75/55, add 10/5 to the bar each round; Scale distance on run and row as needed to complete in approximately 5min.
Rx+: (135/95)/(165/115)/(185/135)/(205/145)/(225/155)

THURSDAY, JANUARY 17TH 2019

Ryan Barlow | January 16, 2019 | no comments

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

Back Rack Lunge
8 Reps on each leg (Just like last week, but heavier). Take your time and don’t rush the movement. Elevate your front foot on a 45lb Plate.

SUPERSET with;

Single Leg Deadlift
8 Reps on each leg. Same as last week, but hopefully a little heavier.

*I see a lot of people with WAY too close of a position on this. Get that front foot OUT so you feel this in your glutes and not your back.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.
Score is the sum of your final two weights (BRL + SLDL)

B) METCON (FOR TIME):

21 Wall Balls (20/14)
15/12 Cal Row/Bike/Ski
9 Deadlifts (225/155)

S1/MRx: DL (205/135)
S2/MS: WB (14/10); DL (135/95)

TUESDAY, JANUARY 15TH 2019

Ryan Barlow | January 14, 2019 | no comments

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

A1) DB Bench Press (5 x 10)

SUPERSET with;

A2) DB Bent Over Rows (5 x 10 each arm, 20 total)

– Rest 2min. Between Sets
– 20min. Window.
– Shoot for 4-5 Sets.

*start at 60% effort and climb in weight on both movements.

B) MECTON (FOR REPS):

“Annie and friends”
15min. to get as far as possible…

50-40-30-20-10
Double Unders
Sit-Ups

immediately into;

10-20-30-40-50
American KB Swings 53/35
Pull-Ups

S1/MRx: AKBS (44/26)
S2/MS: 2:1 Single Unders; AKBS (35/18); Assisted Pull-Ups/Ring-Rows

SATURDAY, JANUARY 12TH 2019

Ryan Barlow | January 11, 2019 | no comments

7:30AM METCON

“Isabel Grace”

8 minutes to complete

Isabel (30 Snatches) w/EMOM (including 0:00) 6 Russian KBS

Rest 4 minutes then

8 minutes to complete

Grace (30 Clean and Jerk) w/EMOM (including 8:00) 5 Burpees

Immediately into:

15 minutes to set 1 RM Snatch

Rx 135/95 KBS 53/35

S1/MRx- 50% 1RM Snatch/33% 1RM Clean and Jerk; 44/25 KBS; 4 Burpees

S2/MS- 35% 1RM Snatch/25% 1 RM clean and Jerk; 35/18 KBS; 3 Burpees

Your score is the sum of the two times it took you to complete Isabel and Grace (I.e: 6:25 + 5:38 = 12:03)

Enter you 1RM Snatch into your MAX LIFTS on Train Heroic if you achieve a PR! Have fun and don’t forget to cheer on your fellow Wildcats at the Granite Games Throwdown!

8:30 MOBILITY & RECOVERY

Focus Areas:

Shoulders
Forearms
Lower Back

9:00AM STRENGTH & SKILL

PART 1) STRENGTH

E2MOM 3 Overhead Squats (climbing)

Start w/40% of 1RM and build to 75%
Rd 1 40%
Rd 2 50%
Rd 3 60%
Rd 4 70%
Rd 5 75%

PART 2) METCON

20 Min AMRAP
– Overhead Squat (95/65)
– 200m run

Each round increase 3 reps

Rd 1 – 3 OHS
Rd 2 – 6 OHS
Rd 3 – 9 OHS
Rd 4 – 12 OHS
Rd 5 – 15 OHS
Etc

S1/MRx – 75/55
S2/MS – 50% of 3 RM OHS

FRIDAY, JANUARY 11TH 2019

Ryan Barlow | January 10, 2019 | no comments

A) ENDURANCE METCON (FOR REPS)

5min. EMOM x 6 Rounds (30min total):
Min 1) 12/10 Cal Row
Min 2) 15 Hand Release Push-Ups
Min 3) 15 American KB Swings (53/35)
Min 4) Max Rep Burpees
Min 5) Rest

Repeat 5 more times.
Score is total number of burpees completed!
Can you go over 100? Over 150?!
Based on class size, stagger start and/or swap minutes 1 and 3. Try to avoid going directly from HRPU into burpees!

S1/MRx: Standard Push-Ups; AKBS (44/26)
S2/MS: 10/8 Cals; Assisted/Knee Push-Ups; AKBS (35/18)

THURSDAY, JANUARY 10TH 2019

Ryan Barlow | January 9, 2019 | no comments

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

A1) Back Rack Lunge
8 Reps on each leg. Take your time and don’t rush the movement. Alternate legs each rep.

SUPERSET with;

A2) Single Leg Deadlift
8 Reps on each leg. Same thing.. Take your time and keep tension on the hammys and glutes. Put your leg back on a bench or a rogue brick. Make sure your knee does not come over your toe either. Your front foot should be pretty far out.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.

Score is the sum of the weights of your heaviest set of Lunges and Deadlifts.

B) METCON (FOR REPS):

7 Rounds For Time (12min. TC):

7 Cal Bike/Row/Ski
7 Toes To Bar
7 Deadlifts (225/155)

S1/MRx: DL (185/125);
S2/MS: Hanging Knee Raises; DL (135/95)

WEDNESDAY, JANUARY 9TH 2019

Ryan Barlow | January 8, 2019 | no comments

A) WEIGHTLIFTING METCON (FOR WEIGHT):

3 Piece Circuit:

5 Push Jerks (Heavy as possible. From the rack.)
immediately into;
10 DB Bent Over Rows (5ea. arm)
immediately into;
75 Double Unders

Rest 2min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!

*The 4th and 5th jerk should be very difficult. Go heavy and put the DBs back in the right place or I WILL find you.

B) METCON (FOR REPS):

The Meat Man (10min. AMRAP):

60 air squats
50 push-ups
40 alt. db snatches (50/35)
30 box jumps (24/20)
20 handstand push-ups
10 Jerks (135/95)

Can you get back to the air squats!?

S1/MRx: DB SN (40/25); Reduced Height HSPU; Jerk (115/80)
S2/MS: Assisted Push-Ups; DB SN (25/15); BJ (20/14); Box/Pike PU; Jerk (85/55)