WOD Archive

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  • THURSDAY, JANUARY 17TH 2019

    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

    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

    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

    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

    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

    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)

  • TUESDAY, JANUARY 8TH 2019

    METCON (FOR WEIGHT):

    EMOM x 7min. (both in the same min.)
    7 Pull-Ups
    3 Hang Power Snatch @50%

    immediately into;

    EMOM x 7min. (both in the same min.)
    7 Burpees
    3 Hang Power Cleans @50%

    Rest 5min. (Change your weights and some others close by incase you want to jump more)

    EMOM x 7min. (both in the same min.)
    7 Pull-Ups
    3 Hang Power Snatch @60-65%

    immediately into;

    EMOM x 7min. (both in the same min.)
    7 Burpees
    3 Hang Power Cleans @60-65%

    For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights. Score is your heaviest snatch and clean set combined.

  • MONDAY, JANUARY 7TH 2019

    A) FUNCTIONAL BODYBUILDING (FOR COMPLETION)

    4 sets (climbing) in 20min. Window:

    A1) Split Squat (5 reps each leg)
    Squatting with one leg elevated behind you.
    With your foot back on either a 20″/14″ box or a bench, complete 5 reps on each side. These are really hard and will leave you pretty sore, but they must be done to prevent imbalances. Go light at first and build as heavy as you’re comfortable. It’s best to start with your weaker leg. Try and get to parallel with your forward thigh.

    SUPERSET WITH;

    A2) 10 Lateral Barbell Lunges
    *Pick this bar up off the ground and put it on your back. Take your time with the movement and get low. Keep your toes relatively straight. Left + Right = 1 rep. Start with the bar and build slow on these.

    Rest about 2min. after each set.

    B) METCON (FOR REPS)

    EMOM x 15min.
    min. 1) 15/12 Cal Row
    min. 2) 20 Wall Balls (20/14)
    min. 3) Max Russian KB Swings (70/53)

    *Score is KB Swings only
    *This is a good day to try something heavier than usual, but make sure you’re getting at least 15 reps a pop or it’s too heavy!
    *Stagger start if necessary. I would love everyone to row today if possible 🙂

    S1/MRx: 13/10 Cal Row; 18 Wall Balls (20/14); KBS (62/44)
    S2/MS: 10/8 Cal Row; 18 Wall Balls (14/10); KBS (53/35)

  • SUNDAY, JANUARY 6TH 2019

    9:00AM HAM SQUAD WORKOUT

    Partner WOD (45min. Time Cap):

    10 Rounds of:
    15 Wallballs (20/14)
    9 HSPUs
    3 Power Cleans (165/115)

    Immediately into;

    50 Cal Bike/Row/Ski
    50 Pull-Ups
    100 Push-Ups
    150 Air Squats
    50 Cal Bike/Row/Ski

    Immediately into;

    400m Farmer Carry w/ one KB (75/53)
    100 Russian KBS
    400m Farmer Carry

  • SATURDAY, JANUARY 5TH 2019

    7:30AM METCON

    With a partner, complete:

    AMRAP15:
    4 Burpee Box-Jump-Overs (24/20)
    8 Pull-Ups
    12 American Kettlebell Swings (62/44)

    Rest 5min.

    20 RFT:
    20 Double-Under
    5 Box Jumps (30/24)
    1 Power Clean (165/115)

    Movements in first AMRAP can be broken up in any way. For the second piece, athletes will alternate each round until all rounds are complete.

    S1/MRx: Burpee Box-Step-Overs (24/20); Assisted Pull-Ups/Ring Rows; AKBS (53/35); BJ (24/20); PC (135/95)
    S2/MS: Burpee Box-Step-Overs (20/14); Jumping Pull-Ups; AKBS (44/26); 40 Single-Unders; BJ (20/14); PC (105/75)

    8:30AM MOBILITY & RECOVERY

    Focus: Shoulders and Calves

    9:00AM STRENGTH & SKILL

    A) Deadlift Ladder (E3MOM):

    15 Reps @ 40%
    12 Reps @ 50%
    10 Reps @ 60%
    8 Reps @ 70%
    6 Reps @ 80%

    In between each set, perform 8 DB Push Press at a moderate weight.

    B) “Diane”

    For time:
    21-15-9
    Deadlifts @ (225/155)
    Handstand Push-Ups

    *You will only Rx this workout if the DL is below 60% of your 1RM and you can perform >7 Unbroken HSPU
    *Otherwise scale DL to 60% of 1RM and scale height of HSPU

     

  • FRIDAY, JANUARY 4TH 2019

    A) FUNCTIONAL BODYBUILDING (FOR COMPLETION):

    Front Squat
    50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. at the top it’s OVER. Looking for NONSTOP movement.

    immediately into;

    Hip Thrust
    50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. it’s OVER. Looking for NONSTOP movement. Everyone can probably even share 135/95 here if you’re stopping around 15-20reps.

    Rest 2min. And start back up at the Front Squats. (20min. window. Should get between 4-5 Rounds in)

    B) METCON (FOR REPS):

    12min. AMRAP:
    5 Squat Cleans (95/65)
    10 Pull-Ups
    20 Double-Unders

    S1/MRx: SC (85/55); Ring Rows
    S2/MS: SC (65/45); Jumping Pull-Ups; 40 Single-Unders

  • THURSDAY, JANUARY 3RD 2019

    A) STRENGTH/POWER (FOR REPS)

    Bench Program (Week 4 of 4)

    4 Rounds:
    Max Effort Bench Press @40% of 1RM
    immediately into;
    1min. of Max Effort Assault Bike
    Rest 2min.

    Round 2: 40%
    Round 3: 50%
    Round 4: 50%
    Score is bench reps and cals combined for all rounds!

    B) METCON (FOR TIME):

    15 Russian KB Swings (70/53)
    10 Hand Release Push-Ups

    S1/MRx: KBS (62/44)
    S2/MS: KBS (44/26); HR Push-Ups from Knees.

  • WEDNESDAY, JANUARY 2ND 2018

    A) METCON (FOR WEIGHT)

    EMOM x 30min
    Min. 1) 1 Round of “DT”
    Min. 2) 10 Toes-To-Bar
    Min. 3) Rest

    “DT” is:
    12 Deadlifts
    9 Hang Power Cleans
    6 Jerks

    Choose a weight that that is about 30-35% of your Deadlift max and hold on for dear life! If you cannot complete a full round of DT within the allotted time, drop the barbell and move on to the next minute of work. During your next rest period, remove 10lbs and record the LOWER weight as your score. Do this until the 30 minutes is up.

    S1/MRx: 5 Toes-To-Bar + 5 V-Ups
    S2/MS: 10 V-Ups

  • TUESDAY, JANUARY 1ST 2019

    NO 5:30/6:30/7:30AM CLASSES!!! Otherwise, normal schedule 🙂

    A) METCON (FOR TIME):

    Running into the new year like…

    For Time:
    400m run
    120 Double-unders
    400m run
    100 air squats
    400m run
    80 abmat sit-ups
    400m run
    60 wall-balls (20/14)
    400m run
    40 alt. db snatch (50/35)
    400m run
    20 handstand push-ups
    400m run

    Time Cap: 40min.

    S1/MRx: DB SN (40/25); Reduced Height HSPU
    S2/MS: 240 Single-Unders; WB (14/10); DB SN (30/15); Box/Pike Push-Ups

  • MONDAY, DECEMBER 31ST 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Back Squat (Week 4 of 4)
    Every 4min. x 4 Rounds:
    500m Row
    5 Back Squats (% of 1RM)

    Round 1.) 5 x 40%
    Round 2.) 5 x 50%
    Round 3.) 5 x 60%
    Round 4.) 5 x 60%

    *Hit the at like 80-85% and get the squats done as fast you can with PERFECT form. Time is not a factor on this, but you do want enough time left to be able to repeat the same time on the row

    *Share a rack with someone who lifts close to the same and change the weights out quick. Shouldn’t be an issue. If you’re a badass OR your #s are low enough, you can clean it off the ground.

    B) METCON (FOR REPS)

    15min. AMRAP:
    10 Burpees
    5 Thrusters 95/65
    10 Pull-Ups
    5 Thrusters

    *Every 2 Rounds add 20/10lbs. to the bar.

    Round 1: 95/65
    Round 2: 95/65
    Round 3: 115/75
    Round 4: 115/75
    Round 5: 135/95
    Round 6: 135/95
    … And so on….

    S1/MRx: Start at 85/55; add 10/5 every 2 rounds; Banded Pull-Ups
    S2/MS: Start at 65/45; do not increase weight; Ring Row/Jumping Pull-Ups

  • SUNDAY, DECEMBER 30TH 2018

    9:00AM HAM SQUAD

    A) METCON (FOR TIME)

    Complete the following Chipper

    50 Pull-Ups
    50 Wall Balls 20/14
    50 Calorie Row
    50 Overhead Squats 45/35lb bar
    50 Box Jumps 24/20″
    50 American KB Swings 53/35
    50 Burpees
    50 American KB Swings 53/35
    50 Box Jumps 24/20″
    50 Overhead Squats 45/35lb bar
    50 Calorie Row
    50 Wall Balls 20/14
    50 Pull-Ups

    Find a good working pace and just grind this one out! Good luck 🙂

     

     

  • SATURDAY, DECEMBER 29TH 2018

    7:30AM METCON

    In teams of 3…

    AMRAP12:
    Front Squat (135/95)
    *Every time the bar is dropped, each member of the team must complete 5 air squats (do not count towards total reps)
    *Only one athlete works at a time

    Rest 5min.

    AMRAP 12:
    6 Burpee-Over-Rower
    6 Cal Row
    6 Alt DB Snatch (50/35)
    *Rounds cannot be split up (18 Reps/Round)

    S1/MRx: FS (115/75); Step-Over is allowed on Burpees; DB SN (40/25)
    S2/MS: FS (75/45); Standard Burpees; DB SN (25/15)

    *Score for your team is sum of Reps for the two AMRAPS

    8:30AM MOBILITY & RECOVERY

    Focus Area: Quadricep, IT Band, Glute Med/Min:

    Foam Roll + Dynamic Stretch + Static Stretch

    9:00AM STRENGTH & SKILL

    A) OLY COMPLEX (FOR WEIGHT):

    Work up to a maximum of the following complex (15min Window):

    Hang Power Clean + Push Press + Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk

    B) SKILL METCON (FOR REPS):

    AMRAP15:

    3 Deadlifts at 70% of 1RM
    3 Handstand Push-Ups
    30 Double-Unders

    S1/MRx: Reduced Height HSPU
    S2/MS: Sub 1 Wall Walk; 60 Single-Unders

    *If shoulder strength is insufficient for safe handstand, sub Wall Walk for 6 Z-Press at relatively heavy weight.

  • FRIDAY, DECEMBER 28TH 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    Every 3min. x 10 Rounds:
    12/9 Cal Assault Bike
    10 Toes-To-Bar
    2 Snatches (Climbing)

    *Start at about 50-60% and build.
    *Snatches should ideally be caught below parallel or at least pass below parallel, meaning a power snatch immediately followed by OHS
    *If lack of mobility means a strong overhead position cannot be achieved, move to only power snatches.
    *Score is the weight of your two heaviest snatches, however please prioritize good technique and full Range of Motion over weight 🙂
    *Have fun!!

    S1/MRx: 10 Hanging Knee Raises
    S2/MS: (10/7) Cals; 10 V-Ups; Work on Snatch Technique

    B) ACCESSORY WORK (FOR TIME)

    Pick one:
    1.) 100 Russian Twists with (35/26) KB (Left + Right = 1 rep)
    2.) 50 Burpees
    3.) 400m Farmer Carry with (2) 53/35lb KBs

  • THURSDAY, DECEMBER 27TH 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Bench Press (Week 3 of 4)
    75% x 5 reps
    85% x 3 reps
    100% x 1 (Try for new 1RM!)

    *Complete 2-3 Weighted Chin-Ups (underhand grip) after each set as well as your warm up sets. Shooting for something heavy on this today as well.

    *If you can not do weighted, work on strict or slightly assisted strict with bands for sets of 5-6 reps.

    B) METCON (FOR REPS)

    Every 6min. x 3 Rounds (18min.)
    Run 400m
    then as many rounds as possible of:
    10 Pull-Ups
    5 Devil Presses (50/35)

    S1/MRx: DP (40/25)
    S2/MS: Assisted Pull-Ups; DP (25/15)
    RX+: C2B Pull-Ups

    *400m Run does not count towards reps
    *Can you get over 10 Rounds (150 Reps)?

  • WEDNESDAY, DECEMBER 26TH 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    EMOM x 30min.
    Min. 1) 15 Wall Balls (20/14)
    Min. 2) 60 Double-Unders
    Min. 3) 3 Deadlifts (Climbing)

    S1/MRx: 12 WB; 50 DUs
    S2/MS: 12 WB (14/10); 25 Plate Hops (45/25)

    *Score is heaviest successful set of 3 Deadlifts completed in 1 minute

    B) ACCESSORY WORK (FOR COMPLETION)

    Complete 3-4 Rounds:
    -Weighted Planks-
    1min. Hold x 1min. Rest
    (Weighted. Heavy as possible)

  • TUESDAY, DECEMBER 25TH 2018

    MERRY CHRISTMAS WILDCATS!!! (Remember the only class today is at 9:00AM)

    A) METCON (FOR TIME)

    “Cookie Crunch”

    For Time:
    50-40-30-20-10
    Double-Unders
    Back Squats
    Sit-Ups
    Goblet Step Back Lunges (alternating)

    B) CASH OUT (FOR TIME)

    For Time:
    100 Barbell Curls

    *Complete 10 Jumping Jacks every 30 seconds
    *Start w/ Jumping Jacks at 0:00

  • MONDAY, DECEMBER 24TH 2018

    A) METCON (FOR TIME)

    12 Days of Christmas WOD

    For Time:
    1 – 200m Run
    2 – Wall Walks
    3 – DB Lunges (per side) (45/25)
    4 – DB Thrusters (45/25)
    5 – Burpees
    6 – Pull-Ups
    7 – Kettlebell Swings (53/35)
    8 – KB Goblet Squat (53/35)
    9 – Toes-To-Bar
    10 – Wallballs (20/14)
    11 – Cals on Bike/Row/Ski
    12 – DB Clean and Jerks (53/35)

    ThIS workout is 12 rounds and each round you add a new movement like so:

    Round 1: 1 200m Run
    Round 2: 2 Wall Walks + 1 200m Run
    Round 3: 3 DB Lunges (per side) + 2 Wall Walks + 1 200m Run
    Round 4: 4 DB Thruster + 3 DBL (per side) + 2 Wall Walks + 1 200m Run
    and so on until round 12 is complete…

    Have fun and Merry Christmas (Eve)!

  • FRIDAY, DECEMBER 21ST 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    Lift better WARM. Sequences like this always produce great lifting numbers. This is by far the longest one we have done yet, but I am excited to see how everyone does. This is meant to be more of skill day with the 3’s and 2’s (lighter weights). Coaches will be looking for good form here so make sure you are making each weight look perfect before climbing up! Your score is the total weight of your two heaviest snatches and two heaviest cleans.

    EMOM x 4min.
    12/9 Cal Row
    EMOM x 4min.
    3 Hang Power Snatch (climbing)
    EMOM x 4min.
    12/9 Cal Row
    EMOM x 4min.
    2 Hang Power Snatch (keep climbing)
    EMOM x 4min.
    12/9 Cal Row
    EMOM x 4min.
    3 Hang Power Clean (climbing)
    EMOM x 4min.
    12/9 Cal Row
    EMOM x 4min.
    2 Hang Power Clean (keep climbing)

    S1/MRx: 11/8 Cal Row
    S2/MS: 9/6 Cal Row; Practice technique, don’t worry too much about weight.

    *Bike can be subbed for row if necessary.

  • THURSDAY, DECEMBER 20TH 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Bench Press (Week 2 of 4)
    70% x 3 reps
    80% x 3 reps
    90% x MAX REPS

    *Complete 5 Weighted Pull-Ups after each set as well as your warm up sets.
    *If you can not do weighted, work on strict or slightly assisted strict with bands.

    B) METCON (FOR REPS)

    17min. AMRAP:
    1 Rope Climb
    5 Burpees
    200m Run

    S1/MRx: Sub 3 Pull-Ups for Rope Climb
    S2/MS: Sub 3 Assisted Pull-Ups (Banded or Jumping)
    Rx+: Wear a weight vest (20/14) or Legless Rope Climbs (or both Rx++)

  • WEDNESDAY, DECEMBER 19TH 2018

    A) STRENGTH/POWER SUPERSET (FOR WEIGHT)

    A1) Back Rack Lunge (5 each leg)

    Take your time and get good controlled reps here. Don’t alternate today either. Stay on 1 side for all 5 and then switch to the other leg.
    Immediately superset with deadlifts (below)

    A2) Deadlift (10 reps )

    10 reps is a lot, so go a little lighter on the weight today. We have been doing tons of heavy deads for a while so something a little lighter today for high reps is in order. DO NOT go so fast that the bar bounces. I am looking for controlled beautiful reps today.

    Rest 2min. And start back on the lunges. 4-5 sets total or 20min. (whichever comes first)
    Enter the sum of your heaviest Lunges plus Deadlifts.

    B) METCON (FOR REPS)

    15min. AMRAP:

    30 Double Unders
    15 Wall Balls (20/14)
    30 Double Unders
    15 American KB Swings (53/35)

    S1/MRx: AKBS (44/26)
    S2/MS: 2:1 Single Unders; WB (14/10); AKBS (35/22)

    Choose a weight that will allow you to do the sets unbroken and with minimal rest (two-three breaths) for the full 15min. This workout is meant to jack up your heart rate and keep it there for the entire workout.

  • TUESDAY, DECEMBER 18TH 2018

    A) STRENGTH/POWER

    Back Squat (Week 2 of 4)
    70% x 3
    80% x 3
    90% x max reps

    *1min. Plank Holds with a 45/25lb+ plate on your back between sets.

    B) METCON (FOR TIME)

    Gnocchi (Time)
    For Time: (CAP: 15min.)
    18-15-12-9-6
    Thrusters
    *10 TTB after each set (end workout w/ TTB)

    18 set: 75/45
    15 set: 95/65
    12 set: 115/75
    9 set: 125/85
    6 set: 135/95

    S1/MRx: Hanging Knee-Raises
    S2/MS: V-Ups; Do not increase Thruster weight (75 all rounds)

  • MONDAY, DECEMBER 17TH 2018

    A) METCON (FOR REPS)

    With a running clock:

    …at the 0:00
    AMRAP 6:
    15 Cal Assault Bike
    10 Hang Power Snatch 95/65

    …at the 10:00
    AMRAP 6:
    10 Cal Assault Bike
    15 Pull-Ups

    …at the 20:00
    AMRAP 6:
    15 Cal Row
    10 Power Snatch 95/65

    …at the 30:00
    AMRAP 6:
    10 Cal Row
    15 HSPU’s

    S1/MRx: HPS/PS (85/55); Banded Pull-Ups/Ring Rows; Pike/Box Push-Ups
    S2/MS: HPS/PS (45/35); Banded Pull-Ups/Ring Rows; Hand-Release Push-Ups

    Each section has 25 reps so your score will be easy to add up and convert to rounds and reps. Ladies 12 and 7 cals (still count completed rounds as 25 for recording purposes)
    .
    Lets go to work on these 6min. sections today! Earn that 4min. Rest!

  • FRIDAY, DECEMBER 14TH 2018

    A) WEIGHTLIFTING (FOR WEIGHT)

    4 Rounds, completed with a running clock (18min. Window):

    5 Split Jerks (climbing)
    immediately into;
    1min. of max cals on the Assault Bike/Rower/Ski Erg
    Rest 2min.

    *Try and stay within 5 cals your best and worst.

    Scale: Do not climb in weight, practice footwork and timing.

    B) METCON (FOR REPS)

    10min. EMOM:
    Odd: MAX Reps Hang Power Cleans (95/65)
    Even: MAX Reps Push Press (95/65)
    *5 Burpees EMOM

    – Start With Burpees

    *To be clear… Minute 1 is Hang Cleans. Minute 2 is Push Press. And you keep going back and forth. 5 burpees at the top of every minute.

    S1/MRx: 4 Burpees OTM
    S2/MS: 3 Burpees OTM; HPC/PP (65/45)

  • THURSDAY, DECEMBER 13TH 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Bench Press (Week 1 of 4)
    65% x 5 reps
    75% x 5 reps
    85% x MAX REPS

    *Complete 20 Russian Twists with a 35/20lb+ DB after each set. (Left + Right = 1 rep)

    B) METCON (FOR REPS)

    12min. AMRAP:
    10 Cal Row/Assault Bike/Ski Erg
    10 Hand Release Push-Ups
    15 American KB Swings (53/35)

    *Round 2 is 20 KB Swings
    *Round 3 is 25…
    *And so on…Increasing the KB Swings by 5 reps each time (Row and push-ups are always 10)

    S1/MRx: KBS (44/26)
    S2/MS: KBS (35/22); Standard Push-Ups (or from knees)

  • WEDNESDAY, DECEMBER 12TH 2018

    A) STRENGTH METCON (FOR WEIGHT)

    Deadlift E3MOM:

    Every 3min. x 10 Rounds:
    12 Wall Balls (20/14)
    50 Double-Unders
    2 Deadlifts (Climbing)

    S1/MRx: 10 Wall Balls (20/14); 40 Double-Unders
    S2/MS: 10 Wall Balls (14/10); 80 Single-Unders; Climbing with Deadlifts is optional (stay at moderate weight)

    *This is going to get a little bit nasty! Make sure you are getting close to a 1min. rest or at least enough to not get left behind on the time. Trim a few reps if you have to or keep the deadlifts at a manageable number. If you’re feeling good, then make it rain by all means (set a new 2RM) 🙂

  • TUESDAY, DECEMBER 11TH

    A) STRENGTH/POWER (FOR REPS)

    Back Squat (Week 1 of 4)
    65% x 5
    75% x 5
    85% x max reps

    *1min. Plank Holds with a 45/25lb+ plate on your back between sets.

    B) METCON (FOR REPS)

    “Balboa”

    15min. to get as high as possible…
    10 Cal Assault Bike/Rower/Ski Erg
    10 Toes-To-Bar
    3 Squat Cleans 135/95

    *Round 2: Add. 10/5lb.
    *Round 3: Add 10/5lb. more
    *And so on..

    S1/MRx: Hanging Knee Raises; Do not add weight
    S2/MS: V-Ups; SC (95/65); Do not add weight

  • MONDAY, DECEMBER 10TH 2018

    A) METCON (FOR WEIGHT)

    Every 4min. x 4 Rounds:
    200m Run
    8 Bar-Facing Burpees
    5 Snatches (Climbing)

    Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat Snatch is fine.

    S1/MRx: Bar-Over Burpees
    S2/MS: Burpees

    B) METCON (FOR TIME)

    For Time:
    10-9-8-7-6-5-4-3-2-1
    Strict Pull-Ups
    Strict HSPUs

    *Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
    1.) kip all of it
    2.) 10 Rounds of just 3 reps each to keep you moving
    3.) Only kip 1 movement
    4.) Start backwards and give yourself a 15min. CAP

    These strict movements are important to have down in order to build proper mechanics.

    S1/MRx: Banded Pull-Ups; Box Push-Ups/Pike Push-Ups
    S2/MS: Ring Rows; Hand Release Push-Ups

  • SUNDAY, DECEMBER 9TH 2018

    Part 1)

    “Johnson-Daggs”

    For time:
    800M run
    85 double unders
    Immediately into..
    2 rounds:
    11 pull-ups
    26 wall balls
    33 burpees
    Immediately into..
    85 double unders
    800M run

    Part 2)

    4 sets:
    10x dB 1-arm rows (heavy as possible)
    12x dB side bends/side (25-50#)
    12x dB weighted hip bridge (25-50#)
    10x dB weighted sit-ups (25-50#)

  • SATURDAY, DECEMBER 8TH 2018

    7:30AM METCON

    Today’s WOD is programmed by CrossFit Operation Underground Railroad, a non-profit organization that exists to save children from human trafficking. Please visit www.ourrescue.org for more details on the organization. For details about the workout or how to donate, please visit www.crossfitour2million.com.

    AMRAP20:

    100 Double-Unders
    9 T2B
    8 DB Lunges (50/35)
    7 Burpees
    6 Wallballs (20/14)
    5 Pull-Ups
    4 Deadlifts (135/95)
    3 Power Cleans (135/95)
    2 Push Press (135/95)
    1 400m Run

    S1/MRx: Sub Hanging Knee-Raises; DBL (40/25); DL/PC/PP (115/80)
    S2/MS: Single Unders; Sit-Ups; DBL (25/15); WB (14/10); DL/PC/PP (85/55)

    Note* Each completed round is 544 Reps

    8:30AM MOBILITY & RECOVERY

    Group ROMWOD! Come join us for 25 minutes of static stretching and mobility work.

    9:00AM STRENGTH & SKILL

    Part 1) Overhead Squat Strength

    Every 2min. x 4 Rounds:

    3 OHS @ 75% 1RM

    Part2) “Nancy”

    5 Rounds for Time:

    400m Run
    15 Overhead Squat (95/65)

    S1/MRx: OHS (65/45)
    S2/MS: OHS (45/35); Reduce to 4 Rounds and only 10 OHS per Round.

    *Note, this workout is meant to be completed unbroken. Choose a weight that is about half of what you did for Part I.

     

  • FRIDAY, DECEMBER 7TH 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Push Press (5 x 5 )
    5 sets of 5 reps (climbing in weight)

    In between each set complete 20 HEAVY Russian KB Swings. Try something you have never tried before today 🙂

    Score is heaviest set of 5 unbroken Push Presses.

    B) METCON (FOR REPS)

    2min. AMRAP:
    200m Sprint
    8 Alt. DB Snatches (50/35)
    Max Toes-To-Bar in remaining time

    Rest 1min. x 4 Rounds

    S1/MRx: (40/25)
    S2/MS: (25/15)

    *Score is TTB only
    *I really want you to move quickly today! You should be running as fast as you can and hitting the snatches unbroken.

  • THURSDAY, DECEMBER 6TH 2018

    A) FUNCTIONAL BODYBUILDING (FOR WEIGHT)

    Single Leg Strength Superset (20min. Window)

    A1) Back Rack Lunge (4 x 5)
    *4 working sets of 5 reps on EACH leg
    *Should be getting more comfortable with these and being able to add more and more weight each week. Try and really go heavy today because next week, we will be back on a new strength cycle. We won’t be doing as much single leg stuff, straight leg work, and other accessory movements.Once complete, immediately superset with Single Leg Deadlifts (below);

    A2) Single Leg Deadlift (4 x 8 )
    *4 working sets of 8 reps on EACH leg
    *As usual, put your back leg on a 12-20″ box, plate stack, or bench. Keep your shin vertically over your toe and hips square to the ground. try not to tilt the pelvis up on the . You should be getting pretty comfortable with these as well, so start to put some more weight on that bar!

    Rest 2min. and start back on the lunges.

    B) METCON (FOR TIME)

    Every 4min. x 3 Rounds:
    10 Hang Power Cleans (135/95)
    10 Pull-Ups
    10 Front Squats (135/95)
    10 Lateral Burpees Over The Bar

    S1/MRx: (115/75); Step-Over Burpees Allowed
    S2/MS: (75/45); Jumping Pull-Ups/Ring Rows; Standard Burpees

    This is your daily dose of intensity. I want you to work hard and get through the 40 Reps as quickly as possible. Earn your rest!

    Your score is your slowest time to complete the 40 reps!

  • WEDNESDAY, DECEMBER 5TH 2018

    A) OLYMPIC LIFTING TOTAL (FOR WEIGHT)

    Snatch (1 Rep Max)
    Clean and Jerk (1 Rep Max)

    You have 24min. total or 12min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.

    We have not done something like this in a while, so I hope everyone puts up some big numbers! Music loud and HIGH energy today! LET’S GO!

    At the end of the workout make sure you go update your Max Lift numbers inside Train Heroic! Score for this part is your total!

    B) MAX POWER METCON (FOR TIME)

    For Time:
    500m Row
    Rest 3min.
    500m Row

    *Score is both times combined
    *This one is going to hurt a little. Do not PR your first row, but close.
    *Subbing 400m Run is acceptable if you would like to test that. Even though it is not technically a scale, please click scale when you enter your scores so that we can have a Row “Rx” and a Run “Scaled” leaderboard. The 400m Runs should be faster by 15-25 seconds.

  • TUESDAY, DECEMBER 4TH 2018

    A) HIGH-INTENSITY BODY BUILDING (HIBB) METCON (FOR REPS)

    4 Rounds:
    1min. of max rep Bench Press (105/65)
    immediately into;
    1min. of max Assault Bike/Row/Ski Calories (in order of preference)
    2min. Rest

    *Goal for men is 20+ reps and 20-30 cals a minute. Women is 15+ reps and 12-18 cals a minute. Go all out here, it’s a sprint!

    S1/MRx: (85/55)
    S2/MS: (65/35)
    RX+: (135/85)

    Let’s have some fun!! And build some strength and an awesome physique at the same time 🙂

    B) CORE STRENGTH METCON (FOR TIME)

    Quick and Dirty (12min. Time Cap)

    2 Rounds For Time:
    40 Russian KB Swings (53/35)
    40 Sit-Ups (Feet anchored on KB)
    80 Double unders

    S1/MRx: (44/26)
    S2/MS: (35/22); Sub 160 Single-Unders
    Rx+: (70/53)

  • MONDAY, DECEMBER 3RD 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    12min. EMOM:
    3 Power Cleans
    3 Front Squats
    3 Push Jerks

    Look for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.

    Your score is your weight, however you only get Rx if you complete EVERY rep. If you drop to 2,2,2 or 1,1,1 it is scaling the WOD.

    B) METCON (FOR REPS)

    6min. AMRAP:
    10 Back Rack Lunges (135/95)
    15 Wall Balls (20/14)

    Rest 2min.

    6min. AMRAP:
    10 Back Squats (135/95)
    15 Toes-To-Bar

    S1/MRx: BRL and BS (105/75); Sub Hanging Knee Raises
    S2/MS: BRL and BS (75/55); WB (14/10); Sub V-Ups

  • SUNDAY, DECEMBER 2ND 2018

    9:00AM HAMSquad WOD

    “Murph”

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
    This workout was one of Mike’s favorites and he’d named it “Body Armor” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005.

    For time:
    1mile Run
    100 Pull-Ups
    200 Push-Ups
    300 Air Squats
    1mile Run

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

    or…

    “Murph-ish”

    2 Rounds:

    5 Rounds of “Cindy”

    50/35 Calorie Bike/Row

    5 Rounds of “Cindy”

    50/35 Calorie Row or Bike

     

    1 Round of “Cindy”

    5 Pull-ups, 10 Push-ups, 15 Air Squats

  • SATURDAY, DECEMBER 1ST 2018

    7:30AM METCON

    “Title Fight”

    For Time (35min Time Cap):
    800 Meter Run
    21 Hang Power Snatches (95/65)
    21 Burpee Box Jump Over (24/20)
    210 DUs
    400 Meter Run
    15 Hang Power Snatches (95/65)
    15 Burpee Box Jump Over (24/20)
    150 DUs
    200 Meter Run
    9 Hang Power Snatches (95/65)
    9 Burpee Box Jump Over (24/20)
    90 DUs

    S1/MRx: HPS (85/55); Burpee Box Step-Over (24/20); 3:2 Single-Unders (315, 225, 135)
    S2/MS: HPS (45/35); Burpee Box Step-Over (20/14); 1:1 Single-Unders (210, 150, 90)

    No team WOD today. It’s time for a long solo effort and maybe we will get back to team stuff next week 🙂

    8:30AM MOBILITY & RECOVERY

    Calves + Traps

    9:00AM STRENGTH & SKILL

    Part 1)

    Stamina Squat Cycle:
    12min. EMOM
    Odd: 1 Front Squat @ 80% of 1RM Front Squat (heavy weight)
    Even: 3 Back Squats @ same weight

    Minimal rest today between sets today so be prepared for a nice quad/glute pump. Focus on bracing the core and making every rep look the same. Think about your elbows leading you out of the hole during that Front Squat.

    Part 2)

    15min. AMRAP:
    1, 2, 3, 4, 5, etc…
    Hang Squat Clean @ 40% of 1RM FS
    Bar-Facing Burpee

  • FRIDAY, NOVEMBER 30TH 2018

    A) METCON (FOR REPS)

    Flex Friday!!!

    35min. AMRAP:
    10 Power Cleans (135/95)
    200m Run
    10 Bench Press (135/75)
    200m Row
    10 HSPU
    8/6 Cal Bike

    S1/MRx: PC (115/75); BP (115/55); Box/Pike Push-Ups
    S2/MS: PC (75/45); BP (75/35); Hand-Release Push-Ups

    Okay so this one is going to work a little differently than normal. The only Reps we will be counting are the Power Cleans, Bench Press, and HSPUs (30 Reps/Round). The rest of the work is just there to keep the heart rate up and allow for some active recovering in between movements. The “Cardio” is essentially interchangeable, if equipment is taken when you need it just do one of the other options and come back to it. What I don’t want though is sticking to one type of mono structural work and avoiding the others (unless injury requires it). Try to get one Run/Row/Bike per round 🙂

  • THURSDAY, NOVEMBER 29TH 2018

    A) FUNCTIONAL BODYBUILDING (FOR WEIGHT)

    5 Sets of 8 Reps of the Superset A + B

    A) Back Rack Lunge
    8 reps on each leg. Climbing in weight and as heavy as possible.

    Superset immediately with RDL’s below;

    B) RDL (Straight leg deadlift)
    8 Reps. Climbing in weight and heavy as possible.
    Make sure you you are really pushing back on those heels and looking for that hamstring stretch in the lift. The weight doesn’t even matter honestly if you do it right. Do NOT keep your leg completely straight. There is a SLIGHT knee bend still.

    Rest 2min. after each superset. The start back at the Lunges. Score is the sum of your heaviest set of each movement.

    B) METCON (FOR TIME)

    10 Rounds For Time (12min. Time Cap)
    8 Front Squats (75/55)
    8 Toes-To-Bar

    S1/MRx: 8 Hanging-Knee Raises
    S2/MS: FS (45/35); 8 V-Ups
    Rx+: FS (95/65)

  • WEDNESDAY, NOVEMBER 28TH 2018

    A) WEIGHTLIFTING METCON (FOR COMPLETION)

    20min. EMOM:
    Odd: 8 Push Jerks @ 50% 1RM (moderate weight)
    Even: 15 Wall Balls (20/14)

    S1/MRx: no scale 🙂
    S2/MS: 6 PJ; 15 Wall Balls (14/10)

    I know I have been stressing footwork lately (jumping and landing positions), however for the Push Jerks today you will want a HYBRID (CrossFit/Barbell Cycling) stance. Think about placing your feet a little wider than your hips, but narrower than a squat position. 8 Reps is probably too many to reset in between every rep so think about cycling the movements today. As you catch the barbell descending from your first Jerk, explode back up directly into the second Rep and so on…

    B) METCON (FOR REPS)

    10min. AMRAP:
    10/7 Cal Assault Bike/Row/Ski Erg/200M
    10 Pull-Ups

    S1/MRx: 10 Strict Ring Rows (Rings at hips, heels directly below rings)
    S2/MS: 10 Jumping Pull-ups (Wrists one-two inches above the bar at full extention)
    Rx+: 3 Ring/Bar Muscle-Ups (still counts as 10 Reps)

  • TUESDAY, NOVEMBER 27TH 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    Every 4min. x 5 Rounds:
    400m Run
    5 Power Snatches @50% of 1RM

    Round 2 is 4 reps @60% of 1RM
    Round 3 is 3 reps @70% of 1RM
    Round 4 is 2 reps @80% of 1RM
    Round 5 is 1 rep @90% of 1RM

    If it is taking you longer than 2min. to run the 400m, do not increase your weight (stay at 5 Reps @ 50%). Focus on running hard.

    B) METCON (FOR REPS)

    10min. AMRAP:
    25 Russian KB Swings 70/53
    15 Hand-Release Push-Ups

    Simple, yet effective 😉
    Pick a heavy weight and see if you can stay unbroken!

  • MONDAY, NOVEMBER 26TH 2018

    A) STRENGTH & POWER (FOR WEIGHT)

    Tempo Back Squats (5 second descent, explode up)

    6 Sets of 5 Reps (climbing)

    End with a heavy set of 6. Watch the clock on the descent and really SLOW it down. Form and depth is our focus today.

    In between sets complete 30 second Pigeon Stretch on each side.

    B) METCON (FOR TIME)

    Cereal Killers (18min. Time Cap)
    For Time:
    10-9-8-7-6-5-4-3-2-1
    DB Thrusters (50/35)
    Toes-To-Bar
    Burpees

    S1/MRx: THR (40/25); Hanging Knee Raises
    S2/MS: THR (25/15); V-Ups

  • SATURDAY, NOVEMBER 24TH 2018

    7:30 TEAM METCON

    “Fair Share”

    Teams of 3
    2 Rounds (30 Minute Time Cap)
    200 Meter Run (Each)
    60 Power Snatches (75/55)
    200 Meter Run (Each)
    60 Box Jump Overs (24/20)
    200 Meter Run (Each)
    60 Thrusters (95/65)

    S1/MRx: PS (65/45); THR (85/55) Box Step Overs (24/20)
    S2/MS: PS (45/35); THR (65/45); Box Step Overs (20/14)

    8:00AM MOBILITY & RECOVERY

    Group ROMWOD. Let’s get swole and flexy together!

    9:00AM STRENGTH & SKILL

    Ring Strength and Stability

    Every 2min x 5 rounds:
    8 Tempo Ring Dips
    8 Tempo Ring Rows

    Deadlift Strength and Technique

    We are going to hammer in some good form on these moderately heavy deadlifts. Every rep will be perfect!

    4 Sets of 3 Reps @ 70, 75, 80 ,85%

     

  • FRIDAY, NOVEMBER 23RD 2018

    A) STRENGTH/POWER (FOR COMPLETION)

    Stamina Squats (Front and Back)
    10min. EMOM
    Odd minutes: 3 Front Squats @ 60% of 1RM FS (Moderate Weight)
    Even minutes: 6 Back Squats (do not change weight)
    Repeat 4 more times.

    B) RECOVERY METCON (FOR REPS…KINDA)

    AMRAP30:

    10 Russian KBS (53/35)
    15 Sit-Ups
    400M Run (sub 20/25 Cal Row/Bike/Ski if needed)

    S1/MRx (44/26)
    S2/MRx (35/22)

    This is meant to be performed at a moderate pace. Don’t kill yourself. Shake off some soreness. Burn off some extra calories. Enjoy yourself.

  • THURSDAY, NOVEMBER 22ND 2018

    Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

    A) WEIGHTLIFTING EMOM (FOR WEIGHT)

    10min. EMOM:
    3 Power Cleans
    2 Front Squats
    1 Jerk

    *ALL in the same minute

    I would prefer if you did NOT change the weight here. Pick something that will be hard, but no so hard that you’re failing the 5th round. I think 135/95 is a good RX and 165/115 is a good RX+ for most. Think about it and MAYBE have a few weights on standby.

    B) METCON (FOR REPS)

    “Cindy”
    Complete as many rounds in 20 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    If needed, please sub Jumping Pull-Ups (wrists approx. 1 in. over bar when arms are fully extended) and Strict Knee Push-Ups.
    If you want that Rx next to your name you have to do these unsupported. Make sure you are going to end of your range of motion on the Squats. You can actually increase your speed if you bounce a little bit out of the hole.

    Rx+ is wearing a 20/14 pound weight vest. Bring it if you have one!

    Now go enjoy your Thanksgiving meal – you earned it 🙂

  • WEDNESDAY, NOVEMBER 21ST 2018

    Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

    A) METCON (FOR COMPLETION)

    Quick and Dirty Today…

    2 Rounds:
    5min. EMOM:
    10/8 Cal Row
    immediately into;
    5min. EMOM:
    10 Deadlifts 185/125
    immediately into;
    5min. EMOM:
    10 Toes-To-Bar

    This is 30min. straight. Stay at each station for 5min., then move to the next piece.

    S1/MRx: DL (155/105); Hanging Knee Raises
    S2/MS: 8/6 Cals; DL (115/75); Sit-Ups
    Rx+: 13/10 Cal Row; DL (225/155)

  • TUESDAY, NOVEMBER 20TH 2018

    Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

    A) WEIGHTLIFTING/SKILL EMOM (FOR WEIGHT)

    Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

    20min. EMOM:
    Odd: 4 Pause Jerks (no rack, pause for 1-2 seconds in bottom of dip, can be split or push)
    Even: Pulling Skill (See below)
    Pick Something you can do for the entire 20min. on the jerk. Make it hard, but not so hard you fail the last few rounds. Probably in the range of 85-165 for guys and 55-95 for girls. Execute with perfect form. Focus on a vertical dip, drive, and a strong lock-out. Stand up and reset between every rep. Small adjustments are permitted here. The goal is perfect form!

    Pulling skill can be either:
    1.) 1-3 Muscle Ups
    2.) 4 Weighted Pull-Ups
    3.) 4-8 Strict Pull-Ups
    4.) 6-10 Kipping Pull-Ups
    5.) 4-8 Strict Banded Pull-Ups

    Choose whatever skill is appropriate for you. Make sure it is relatively difficult, yet repeatable. If you are dropping weight or reducing reps you have missed the point of the EMOM (practice, not training). Start at moderate difficulty and maintain.

    B) METCON (FOR REPS)

    15min. AMRAP:
    15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
    American KB Swings 53/35
    Burpees

    S1/MRx: AKBS (44/26)
    S2/MS: AKBS (35/20)
    RX+: AKBS (70/53)

    *Can you finish?!
    *Put your time in the WOD Comments if you finish!

    Completed Round/Total Reps: 15/30, 14/58, 13/84, 12/108, 11/130, 10/150, 9/168, 8/184, 7/198, 6/210, 5/220, 4/228, 3/234, 2/238, 1/240!

  • MONDAY, NOVEMBER 19TH 2018

    Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

    A) STRENGTH/POWER (FOR WEIGHT)

    Superset Part A)
    Split Squat (4 x 8)

    Squatting with one leg elevated behind you.
    Bar on your back. Out of the rack. 8 on each leg… Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.

    Go immediately into the single leg deadlifts and then REST 2min. After each set. Try to get at-least 4 sets in, in a 20min. Window.

    B) STRENGTH/POWER (FOR WEIGHT)

    Superset Part B)
    Single Leg Deadlift (4 x 8)

    8 each leg. Same concept, except you’re pulling off of the floor and using much lighter weight. A little goes a LONG way here. This Superset is going to make you very sore, just FYI.

    C) METCON (FOR REPS)

    12min. AMRAP:

    400M Run (25/20 Cal Bike/Row if necessary)
    30 Wall Balls 20/14
    40 OH Walking Lunges with a 45/25 Plate
    50 Double unders

    S1/MRx: OHL (25/15); Sub Plate Hops for Double-Unders (if necessary)
    S2/MS: WB (14/10); OHL (15/10); Sub Plate Hops for Double-Unders

    *How far can you get?

  • SATURDAY, NOVEMBER 17TH 2018

    7:30AM METCON WOD

    With a partner, complete the following (35min. Time Cap):

    6 Rope Climbs (30 Pull-Ups)
    30 Push-Ups
    30 Power Snatches (95/65)
    30 Power Cleans (135/95)
    30 Cal Row/Bike/Ski
    800m Run
    30 Cal Row/Bike/Ski (Not what you did before the run…)
    30 Power Cleans (135/95)
    30 Power Snatches (95/65)
    30 Push-Ups
    6 Rope Climbs (30 Pull-Ups)

    *Only one partner works at a time
    *You may split reps however you see fit
    *If working in a team of three, two people will work simultaneously as if one person.

    S1/MRx: PS (85/55); PC (125/85)
    S2/MS: PS (65/45); PC (95/65); Sub Jumping Pull-Ups

    8:30 MOBILTY & RECOVERY WOD

    IT Band, Quads, Hip Flexors, Groin

    9:00AM STRENGTH & SKILL WOD

    A) Burgener Warm-Up (Snatch + Squat Clean)

    B) Skill Transfer Work (Clean)

    C) Clean Complex E4MOM

    Complex = (High Hang Clean + Hang Clean + Low Hang Clean) x 3

    Min 00) 30%
    Min 04) 40%
    Min 08) 50%
    Min 12) 60%

    Do not set barbell down until complex is complete.

  • FRIDAY, NOVEMBER 16TH 2018

    A) METCON

    Thruster E2MOM:

    Every 2min. x 5 Rounds:
    9 Pull-Ups
    3 Thrusters (Climbing)
    immediately into;
    Every 2min. x 5 Rounds:
    6 Chest-To-Bar Pull-Ups
    2 Thrusters (Climbing)
    immediately into;
    Every 2min. x 5 Rounds:
    3 Muscle-Ups
    1 Thruster (Climbing)

    *This is a great day to practice your Kip or Butterfly Pull-Ups since the reps are fairly low. Scaling can be 9/7/5 practicing just Pull-Ups the whole time. Try to hit a max Thruster by the end of the WOD!

  • THURSDAY, NOVEMBER 15TH 2018

    A) OLYMPIC WEIGHTLIFTING (FOR WEIGHT & FORM)

    Snatch Complex (15min. Window)
    Pick one of these Complexes:

    1) Build up to a heavy 3-Position Power Snatch (Beginner/Intermediate)

    Position 1: High Hang – starts right in hip crease, dip and drive bar up with the hips.
    Position 2: Hang or Launch – starts an inch or two above the knees, chest covers bar, pull bar into hips and drive up.
    Position 3: Low Hang – starts and inch or two below the knees, drive knees back, pull bar into hips and drive up.

    2) Build up to a heavy Complex (Advanced):

    1 Squat Snatch + 1 Snatch Balance + 2 Overhead Squats

    B) METCON (FOR REPS)

    3min. AMRAP:
    3 Hang Power Cleans (135/95)
    6 Push-Ups
    9 Air Squats

    *Rest 1min. between rounds. Repeat for 4 total rounds.
    *Start where you left off for each AMRAP
    *Add 10/5# each round!

    RD1 (135/95)
    RD2 (145/100)
    RD3 (155/105)
    RD4 (165/110)

    S1/MRx: HPC (95/75), add 10/5# per round
    S2/MS: HPC (75/55), do not add weight

  • WEDNESDAY, NOVEMBER 14TH 2018

    A) STRENGTH & POWER (FOR WEIGHT)

    Close Grip Bench Press (Superset)

    5 Sets of 6 Reps (Climbing)

    Close grip is “Shoulder Width”. Lay down and put your arms straight up to grab the bar. Then move in about 1-2 finger spaces. That’s the grip you want. The outside of your thumbs should make contact with your chest at the bottom of each rep.

    *The next two movements are put into Train Heroic as separate blocks (for recording purposes), however they will be completed with the Close Grip Bench Presses as a Superset!

    B) STRENGTH & POWER (FOR WEIGHT)

    Slow-Descent Deficit Deadlift (Superset)

    5 sets of 6 Reps (Climbing) with your feet on a 45/25# plate (approx 2-3″ deficit).

    These deadlifts have a 3 second descent today! Count to 3 Mississippi in your head as you control the weight slowly down to the floor. Start light as this movement is not one that we have done before 🙂

    *Continue on to Air Squats.

    C) LACTIC THRESHOLD METCON (FOR REPS)

    Air Squats (Superset)

    After you complete the Deficit Deadlifts, step away from your barbell and immediately begin 1min. of max effort Air Squats. Your score for this portion of the WOD is your LOWEST number of Reps completed so work hard all 5 rounds.

    Rest 2min. before beginning your next Superset.

    D) METCON (FOR TIME)

    For Time:
    100 Russian KB Swings (70/53)
    *Go unbroken for as long as possible

  • TUESDAY, NOVEMBER 13TH 2018

    A) STRENGTH & POWER (FOR WEIGHT)

    Back Rack Lunge (Superset w/ Vertical Jumps, 20min. Window)

    5 Sets of 5 Reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting. No “crashing” our knees into the ground. Control the weight both down and up!

    As soon as you finish your set, complete 5 Vertical Jumps over PVC. See below.

    B) STRENGTH & POWER (FOR HEIGHT)

    Box Jumps (Climbing)

    With your feet in a hip width stance, push your hips back and place your arms behind you. Explode up with the chest and arms, tucking the knees to the chest and bringing the feet over a PVC pipe. Turn around 180 degrees and repeat 4 more times…

    The set up for this is relatively easy. Find a box. Place a PVC pipe on top of it, overhanging 18-24″, and trap the PVC pipe with a 10# plate. This ensures even if you “miss” your jump you simply displace the PVC and maybe knock a light weight to the floor. Coaches will demonstrate!

    Get out the tape measures for this one and have some fun. Let’s see how explosive our Wildcats really are…

    C) METCON (FOR COMPLETION)

    EMOM16:
    Min. 1) 15/12 Cal Row
    Min. 2) 20 Wall Balls (20/14)
    Min. 3) Max Reps Pull-Ups
    Min. 4) Rest

    S1/MRx: 12/10 Cal Row; 16 Wall Balls (20/14)
    S2/MRx: 12/10 Cal Row; 16 Wall Balls (14/10); Max Jumping Pull-Ups

    Work hard and earn your rest.

  • MONDAY, NOVEMBER 12TH 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    Clean and Jerk Complex:

    Every 2min. x 10 Rounds
    200m Run
    2 Power Clean and Jerks

    *Climb up to a heavy double. No missed lifts!

    Scale: If the run become difficult to achieve in around a minute, reduce the distance or switch to 1min. of rowing/biking at a moderate/fast pace.

    B) METCON (FOR TIME)

    2 Rounds For Time:
    40 Push Jerks (95/65)
    20 Toes-To-Bar

    *EMOM complete 4 Burpees
    *Start with the Burpees
    *Lock out each and every rep for a split second! Make sure you are standing up tall with the weight before you begin your next rep 🙂

    S1/MRx: PJ (75/45); Sub Hanging Knee Raises
    S2/MS: PJ (65/35); Sub Hanging Knee Raises; 3 Burpees EMOM
    Rx+: PJ (115/75)

    *Pick a weight that you can finish in 10-15 minutes.

  • SATURDAY, NOVEMBER 10TH 2018

    Coach Zach Bubolz subbing for Ryan Barlow (Olympic Weightlifting Seminar). Be prepared for anything…

    Let’s show Zach a good time gang! Get up and hit it hard.

    7:30AM METCON WOD

    8:30AM MOBILITY & RECOVERY WOD

    9:00AM STRENGTH & SKILL WOD

  • FRIDAY, NOVEMBER 9TH 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    Make sure you are ready and warm for both movements. Start at about 50-60% effort and then CLIMB! I am only looking for a heavy single today on the 1 Reps, however if you feel like you are moving well and wish to attempt a MAX go for it. You goal today is NO FAILED LIFTS.

    EMOM x 3min.
    3 Power Snatch
    EMOM x 3min.
    2 Power Snatch
    EMOM x 3min.
    1 Power Snatch
    EMOM x 3min.
    3 Power Clean
    EMOM x 3min.
    2 Power Clean
    EMOM x 3min.
    1 Power Clean

    *Score is sum of heaviest Power Snatch plus heaviest Power Clean

    B) METCON

    “Twisted Steel & Sex Appeal”

    AMRAP15:
    5 Bench Press (135/75)
    10 Pull-Ups
    15 Wall Balls (20/14)

    S1/MRx: BP (115/60)
    S2/MS: BP (75/45), Sub Banded Pull-Ups, WB (14/10)
    Rx+: BP (165/95)