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  • 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 πŸ™‚

    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 πŸ™‚

    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…

    β€œMurph-ish”

    2 Rounds:

    5 Rounds of β€œCindy”

    50/35 Calorie Bike/Row

    5 Rounds of β€œCindy”

    50/35 Calorie Row or Bike

     

    1 Round of β€œCindy”

    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 πŸ™‚

    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).Β Try to get one Run/Row/Bike per round πŸ™‚

  • 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 πŸ™‚
    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 πŸ˜‰
    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 πŸ™‚

  • 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 πŸ™‚

    *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 πŸ™‚

    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)

  • THURSDAY, NOVEMBER 8TH 2018

    A) STRENGTH/POWER

    Strict Press (Recovery Week)

    5 Reps @ 40%
    5 Reps @ 50%
    5 Reps @ 50%
    5 Reps @ 60%

    Today we are doing Strict Press from the FLOOR. It’s light weight and it will give you a little extra work πŸ˜‰

    ALSO, in between each set you will do 1min. of max effort Russian Twists with a moderate weight DB (35/20) ballpark.

    B) METCON (FOR TIME)

    “Lucifer” (25min. Time Cap)
    10-9-8-7-6-5-4-3-2-1
    Devils Press (50/35)
    200m Run

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

    Devils Press is very similar to a DB Burpee, however instead of Cleaning and Pressing the DBs you Snatch them up from the floor. Coaches will demonstrate.

  • WEDNESDAY, NOVEMBER 7TH 2018

    A) METCON (FOR COMPLETION)

    Deadlift (Recovery Week)

    Every 3min. x 10 Rounds:
    8/6 Cal Bike/Row/ski
    8 Toes-To-Bar
    8 Box Jumps (24/20)
    8 Deadlifts (% Below)

    Rounds 1-4 @ 40%
    Rounds 5-8 @ 50%
    Rounds 9-10 @ 60%

    S1/MRx: V-Ups or Hanging Knee-Raises
    S2/MRx: Sit-Ups, Box Step-Ups (20/14)

    Before the workout, spend some time working on T2B: Bar Kips –> Kipping Knee Raises –> Kipping T2B

  • TUESDAY, NOVEMBER 6TH 2018

    A) WEIGHTLIFTING METCON

    “The Strongest Mile” (18min. Time Cap)
    For Time:
    15 Clean and Jerks (135/95)
    1 Mile Run
    15 Clean and Jerks (185/125)

    S1/MRx: (105/75) –> (135/95)
    S2/MS: (65/45) –> (95/65)

    I want this to feel like strength work today, so make sure that weight is challenging (about 60% and 80% of 1RM). The weights are high for a reason. Most athletes will need to scale this. Here is where I make the cut-off. You must C+J at least 215/145 respectively to attempt this workout Rx. Otherwise, please scale to the suggested percentages. Run hard too. You should be out of breath when you return. Keep the core tight and hit singles as quickly as you can. Time cap is 18min. If you complete this workout in under 10 minutes, you should have gone heavier…

    B) METCON

    For Time (12min. Time Cap)
    10-20-30-40
    Russian KB Swing (70/53)
    Push-Up

    S1/MRx: KBS (53/35)
    S2/MS: KBS (44/26), Knee Push-Ups/Worm-Ups

  • MONDAY, NOVEMBER 6TH 2018

    A) STRENGTH/POWER

    Back Squat (Recovery Week)

    Ever 4min. x 4 Rounds:
    5 Back Squats (at weight % below)
    10 DB Bent Over Rows
    50 Double-Unders

    Round 1) 40%
    Round 2) 50%
    Round 3) 50%
    Round 4) 60%

    Today is all about FORM. Do not rush through these reps, make them look as perfect and DEEP as possible.

    B) METCON

    AMRAP12:
    8 Front Rack Lunges (95/65)
    8 Wall Balls (20/14)
    200m Run

    Every 2 Rounds add weight to the bar. Men increase by 20#, women by 10#. (e.g. 115/75 –> 135/85 –> etc…)

    S1/MRx: Do not add weight
    S2/MS: FRL (45/35), WB (14/10), Do not add weight

  • SATURDAY, NOVEMBER 3RD 2018

    7:30 METCON

    With a partner…

    AMRAP8:
    5 Wallballs (20/14)
    20 Double-Unders, scale: 40 Single-Unders

    AMRAP8:
    5 Pull-Ups, scale: 5 Jumping Pull-Ups
    10 KBS (53/35)

    AMRAP8:
    7/5 Cal Assault Bike
    10 Air Squats

    Rest 2min. between rounds.

    Partners will take turns completing each round (both movements together). Only complete rounds can count towards your score! So go fast and if you know you’re not going to make it to the end, use it as extra rest.

    8:30AM MOBILITY & RECOVERY

    Focus: Shoulder Health and Range of Motion

    9:00AM STRENGTH & SKILL

    A) Squat Snatch Technique and Drills

    3 x 5 BTN Snatch Grip Press (Climbing)
    3 x 5 Drop Snatch (Climbing)
    3 x 5 Snatch Balance (Climbing)
    3 x 5 Snatch Pull (Climbing)
    3 x 5 Squat Snatch (Climbing)

    B) Build to a heavy (potentially 1RM) Squat Snatch (15min. window)

    Complete 5 American KBS and 5 Box Jumps in between attempts.
    Rest 60-90 seconds before trying again.
    Enter heaviest successful attempt into Train Heroic.

  • FRIDAY, NOVEMBER 2ND 2018

    A) STRENGTH/POWER

    Strict Press (Week 3 of 4)
    MAX OUT WEEK
    Complete a few warm up sets, and then:

    5 Reps @ 75%
    3 Reps @ 85%
    Try for a new 100%

    In between sets complete 10 Russian Twists and 10 Band Pull-Aparts. Keeping the core and posterior deltoids engaged should help increase your pushing power. Remember to brace your core and squeeze your glutes and quads before your press. The more rigid your “base” the more force you can exert on the bar. If you hit your 100%, go for more!

    B) METCON (FOR COMPLETION)

    Every 3min. x 5 Rounds:
    10 Jerks (115/75)
    10 Pull-Ups
    10 Handstand Push-Ups
    10 Sumo Deadlift High Pulls (115/75)

    S1/MRx: (95/65), Box/Pike Push-Ups
    S2/MS: (65/45), Hand-Release Push-Ups
    Rx+: Add one rep per movement per round (Round 2 = 11 Reps, Round 3 = 12 Reps, etc…)

    *No quitting, keep working hard. If you fail a round, start over from the beginning and stay grinding for 15 minutes.

  • THURSDAY, NOVEMBER 1ST 2018

    A) WEIGHTLIFTING (FOR WEIGHT)

    Make sure you are ready and warm for both movements. Start at about 60% of your 1RM. Add weights in between sets if form allows.

    EMOM x 4min.
    3 Hang Power Snatch
    EMOM x 4min.
    2 Hang Power Snatch
    EMOM x 4min.
    3 Hang Power Clean
    EMOM x 4min.
    2 Hang Power Clean

    *Your score is your heaviest 2 Rep Snatch + 2 Rep Clean (eg. 135 + 185 = 320)

    B) METCON (FOR TIME)

    “Annie Bought a Kettlebell” (15min. Time Cap)

    50-40-30-20-10
    Double Unders
    Sit-Ups
    Russian KB Swings (53/35)

    MRx: KBS (44/26)
    S1: KBS (44/26), Sub 3:1 Single-Unders (150-120-90-60-30)
    S2/MS: KBS (35/22), Sub 3:1 Single-Unders, Start at round of 40

    *If you get Time Capped (which is likely) please enter 15:00min.

  • WEDNESDAY, OCTOBER 31ST 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Deadlift (Week 3 of 4)
    MAX OUT WEEK!
    Complete a few warm up sets, and then:

    5 Reps at 75%
    3 Reps at 85%
    Try for a new 100%

    *Today is an important day, so I don’t want you to do too much in between sets. Stick to a 30 second plank OR a set of 2-3 chin-ups in between your deadlift sets. Make sure to take a couple minutes rest in between your heavy sets and really brace your core during those heavy lifts! Have fun πŸ™‚

    B) METCON (FOR TIME)

    3 Rounds For Time:

    200m Run
    12 Front Rack Lunges (135/95)
    12 T2B

    S1/MRx: FRL (95/65)
    S2/MRx: FRL (45/35), Hanging Knee Raises

    No rack for the lunges. Power Clean from floor.

  • TUESDAY, OCTOBER 30TH 2018

    A) WEIGHTLIFTING (FOR WEIGHT)

    20min. to complete:
    5 Sets:
    5 Split Jerks (Climbing)
    Immediately into;
    5 Weighted Pull-Ups (not Chin-Ups like we have been doing)

    *Sets should start at about 60% of 1RM (moderate weight)

    B) METCON (FOR REPS)

    “Peanut Butter and Jelly”

    AMRAP15:
    8 Pull-Ups
    8 Alt. DB Snatch (50/35)
    8 Box Jumps (24″/20″)

    *This will be a benchmark WOD that we may revisit so make sure to go hard and record your scores into Train Heroic.

  • MONDAY, OCTOBER 29TH 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Back Squat (Week 3 of 4)
    MAX OUT WEEK
    Complete a few warm up sets, and then:

    5 Reps @ 75%
    3 Reps @ 85%
    Try for a new 100%

    In between sets complete 15-20 HEAVY Russian KB Swings. These should help the core stay active during your squats and INCREASE your totals. Try something you may not have swung before πŸ™‚

    B) METCON (FOR WEIGHT)

    15min. EMOM:
    Min. 1) 12/9 Cal Assault Bike
    Min. 2) 9 TTB
    Min. 3) 3 Squat Cleans (Climbing)

    The Squat Cleans are the focus here. Try and get up to something heavy! Start around 60-65% of your 1RM. After the heavy back squats you should be feeling STRONG πŸ™‚

  • FRIDAY, OCTOBER 26TH 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    5 Rounds:
    5 Hang Power Cleans
    Immediately into;
    5 Bench Press
    Immediately into;
    400m Run

    Rest 2min. between each round.

    *The weights are meant to be as heavy as possible while remaining unbroken. No dropping the barbell during HPC or racking during BP (unless you think you will fail, then reduced weight). Run quickly, but at a repeatable pace – think 85% effort on the runs. It is very important to have days like these in the gym. You can’t be going HAM sandwich every single day. Yes the weights will get relatively heavy but the reps are minimal and you should be getting plenty of rest. Enjoy yourself and please focus on moving well.

    Enter sum of HPC + BP weight for LIGHTEST round! Basically start at a challenging weight and try to stick to it!

    B) ACCESSORY WORK (FOR COMPLETION)

    f you have left over time after part A please complete this little piece below:

    3-4 Rounds of “Bring Sexy Back”:
    12 DB Skull-Crushers (8-30lb) in each hand depending on strength
    Immediately into;
    1min. of Max Effort Double-Unders (scale to Single-Unders if necessary)
    Rest 90sec.

    *Coach will demonstrate Skull-Crushers for class. Lying prone on a bench or on the floor. Press two DB up straight into the air. Relax triceps and allow weight to fall towards the ground (control the eccentric phase – please to do not literally crush your skull here lol). Then contract your triceps returning to full extension for one rep. Repeat until massive arm pump appears πŸ™‚

  • THURSDAY, OCTOBER 25TH 2018

    A) STRENGTH POWER

    Deadlift (Week 2 of 4)
    Complete a few warm up sets, and then:

    3 Reps @ 70%
    3 Reps @ 80%
    Max Reps @ 90%

    *In between each set complete 1-2 weighted CHIN-Ups. Trying to find a max effort today on this! If weighted Chin-Ups are still a no-go try and find the smallest band possible to do an assisted rep. You never know, today may be the day you get your first strict Chin-Up!

    B) METCON (FOR TIME)

    “Run Jackie Run”
    For Time:

    800m Run (1000m Row if subbed)
    50 Thrusters (45/35)
    30 Pull-Ups

    MRx = Rx
    S1: Sub Jumping Pull-Ups (no banded Pull-Ups today)
    S2: Sub Jumping Pull-Ups, Reduce reps to 35 Thrusters and 20 JPU

    *Jackie is a CrossFit Classic. Go hard on the run, but save just enough to make sure you can break the Thrusters and Pull-Ups into large chunks. Avoid the urge to quit moving.

  • WEDNESDAY, OCTOBER 24TH 2018

    A) STRENGTH/POWER

    Strict Press (Week 2 of 4)
    Complete a few warm up sets, and then:

    3 Reps @ 70%
    3 Reps @ 80%
    Max Reps @ 90%

    *In between sets, complete a set of 20 Russian twists with the heaviest DB possible. Keep you feet elevated the whole time. If you fail before 20, get a lighter DB and try again next round! Remember strict press has ZERO knee bending.

    Input Reps at 90% for the scoreboard.

    B) METCON

    “Grace” (6min. Time Cap)
    For Time:

    30 Clean and Jerks (135/95)

    S1/MRx: (105/75)
    S2/MS: (75/55)

    *Spend some time getting warmed up for this one. Coaches demo how to cycle together reps of Power Clean + Push Jerk quickly and effectively. Once everyone is ready, this is a race to the finish!
    *This workout is meant to be FAST-PACED and mentally demanding. Your brain will want to drop the bar before your body needs to. Choose a weight where you are confident you can finish the workout in less than 4-5 minutes, then push to try and finish in under 2 or 3!
    *Good luck and have fun – Let’s see what you got Wildcat Family!

  • TUESDAY, OCTOBER 23RD 2018

    A) WEIGHTLIFTING

    Snatch E2MOM:

    Every 2min. for 10 Rounds:
    8 T2B
    1 Hang Power Snatch
    1 Power Snatch
    1 Squat Snatch

    *Start light and climb up slowly.
    *No resetting between reps. These are Touch-and-Go reps.
    *There should be LOTS of rest on this one so please maintain good form!
    *If needed scale T2B to Hanging Knee Raises or reduce reps/round. Goal is for sets to be unbroken throughout.

    B) METCON

    4 Rounds:

    Min. 1) Max American KB Swings (53/35)
    Min. 2) Max Burpee Box Jumps (24″/20″)
    Min. 3) Rest

    S1: AKBS (44/26)
    MRx: AKBS (44/26); BBJ (20″/14″)
    S2: AKBS (35/20); BBJ (20″/14″)

    This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you thing, so be ready for the pain-cave. Go hard on the first round and figure out what is possible for YOU. Then try not to fall off too much. Stay within 3-5 reps on each movement if possible.

  • MONDAY, OCTOBER 22ND 2018

    A) STRENGTH/POWER

    Back Squat (Week 2 of 4)
    Complete a few warm up sets and then:

    3 Reps @ 70%
    3 Reps @ 80%
    Max Reps @ 90%

    *In between sets, complete a 1 min. Weighted Plank Hold (45/25). If you squat correctly, you should feel the fatigue from these Holds in you squats. If you cannot sustain a 1min. Hold with the prescribed weight, scale down or do an unweighted plank.

    B) METCON

    AMRAP14:
    7 Cal Assault Bike/Row/Ski
    7 Power Clean and Jerks (135/95)
    7 Wall Balls (20/14)

    S1/MRx: PC+J (95/65)
    S2/MS: PC+J (75/55), WB (14/10)

  • SATURDAY, OCTOBER 20TH 2018

    7:30AM PARTNER METCON

    With a partner, complete the following:

    AMRAP8:
    400m Run
    40 Thrusters (95/65)

    AMRAP8:
    25 Cal Row
    40 Power Cleans (95/65)

    AMRAP8:
    25 Cal Assault Bike
    40 Front Squats (95/65)

    Work can be split however to maximize score.
    Only one partner works at a time.
    Rest 4min. between rounds.

    S1/MRx: (65/45)
    S2/MS: (45/35)
    Rx+: (115/75)

    *Maximum two bars allowed per team. No changing weights in between rounds.

    8:30AM MOBILTY & RECOVERY WOD

    Focus: Quadriceps and Hip Flexors (Front)

    Test ROM in Quad
    Foam Roll
    Short Static Stretches
    Re-Test ROM

    9:00AM STRENGTH AND SKILL WOD

    A) Warm-Up

    B) 10min. of Double-Under drills and practice. If you have Double-Unders you will use the second 5min. of this time to try and achieve a max set of UB Double-Unders (Enter into Train Heroic).

    C) EMOM24:
    min1: 50 Double-Unders or max Double-Under attempts for 45 seconds
    min2: 6 Kipping Pull-Ups or 12 Bar-Kips
    min3: 16 Alternating Step-Back Barbell Lunges at a moderate weight on an 45# plate

    No “score” today, let’s just focus on getting better and having some fun πŸ™‚

  • FRIDAY, OCTOBER 19TH 2018

    A) METCON (FOR TIME)

    “Running From Holley” (35min. Time Cap)
    For Time:

    800m Run

    10 Rounds:
    5 Wall Balls (20/14)
    3 Burpees
    1 Power Clean (185/125)

    800m Run

    10 Rounds:
    5 Wall Balls (20/14)
    3 Burpees
    1 Power Clean (185/125)

    *There is no break between sections, just keep moving!

    S1/MRx: PC (155/105)
    S2/MS: PC (115/75), WB (14/10), Run 600m instead of 800m
    Rx+: PC (225/155)

  • THURSDAY, OCTOBER 18TH 2018

    A) WEIGHTLIFTING

    Deadlift (Week 1 of 4)

    5 Reps @ 65%
    5 Reps @ 75%
    Max Reps @ 85%

    *In between sets complete 3 strict CHIN-ups (underhand grip). Add weight if you can, either a DB between the feet or a weight belt with KB. If you cannot do strict chin-ups yet, jump up to the bar and fight hard for the slowest negative reps possible.

    B) METCON (FOR REPS)

    AMRAP2:
    5 Cal Bike/Row/Ski (in preferred order)
    5 FR Lunges (95/65)

    AMRAP2:
    5 Pull-Ups
    5 Front Squats (95/65)

    AMRAP2:
    5 Cal Bike/Row/Ski (in preferred order)
    5 FR Lunges (95/65)

    AMRAP2:
    5 Pull-Ups
    5 Front Squats (95/65)

    Rest 1min. between all rounds (total 11min.)

    *These 2min. AMRAPS are all-out SPRINT efforts! Sorry, but NO BANDED PULL-UPS today. In order to keep the heart-rate high we will be sticking to Jumping Pull-Ups for the entire workout if you need to scale.

    MRx = Rx
    S1: Sub Jumping Pull-Ups
    S2/MS: FRL/FS (65/45), Sub Jumping Pull-Ups

  • WEDNESDAY, OCTOBER 17TH 2018

    A) WEIGHTLIFTING (FOR REPS)

    Strict Press (Week 1 of 4)

    5 Reps @ 65%
    5 Reps @ 75%
    Max Reps @ 85%

    *In between sets, complete a set of 20 UNBROKEN Russian Twists with the the heaviest DB possible. Keep the feet off the ground the entire time. If you fail before 20 reps, grab a lighter DB and try again next round!

    Remember Strict Press has ZERO knee bend. Take the barbell off the rack and press straight up, tucking the chin and finishing with your head “through the window”.

    B) METCON (FOR TIME)

    3RFT:
    20 Push-Ups
    20 Russian KBS (70/53)
    25/20 Cal Row/Bike/Ski (in order of preference)

    *Touch your chest to the floor and lock out your arms at the top of your Push-Ups, PAUSING for a half second in active plank position. Coaches will be keeping an eye on athletes to ensure straight arms at the top of the Push-Ups – NO HALF REPS πŸ™‚

    S1/MRx: KBS (53/35)
    S2/MS: KBS (44/26), Worm-Ups or Knee Push-Ups (still squeezing for .5 seconds at top of rep)

  • TUESDAY, OCTOBER 16TH 2018

    A) WEIGHTLIFTING (FOR COMPLETION)

    3-Position Squat Snatch

    Spend 20min. working up to something heavy here while attempting to achieve/maintain good form…
    Take a 2 second PAUSE at each position and FOCUS on the positioning – proud chest, shoulders in front of the barbell, tension in the hamstrings.

    Position 1) From Mid Thigh
    Position 2) From Just Below the Knee
    Position 3) From the Floor

    *Even though the barbell is on the floor for Position 3, KEEP TENSION ON THE BAR. Do not relax at all during these reps. Start VERY light (empty barbell) and use the full 20 minute window to build up. This is not going to be a 1-Rep Max. This is a form and technique day! This is a day where we will “PR” our technique and movement with the barbell πŸ™‚

    Scaled version of this is 3-Position Power Snatch (if strong overhead position cannot be achieved even with empty barbell)

    B) METCON (FOR TIME)

    “Milk Was a Bad Choice”

    21-15-9
    Push Jerks (135/95)
    Burpees Over the Bar
    Toes-To-Bar

    S1: PJ (115/75)
    MRx: PJ (115/75), Bar Step-Over Burpees
    S2/MS: PJ (75/55), Regular Burpees, Hanging Knee Raises

    *Choose an appropriate scale such that you can finish this workout in 8-12min.

  • MONDAY, OCTOBER 15TH 2018

    A) WEIGHTLIFTING (FOR REPS)

    Back Squat (Week 1 of 4)

    5 Reps @ 65%
    5 Reps @ 75%
    Max Reps @ 85%

    *In between sets, complete a 1min. Weighted Plank Hold (on your hands) with a 45/25# plate. If you squat correctly, you should feel this core fatigue set in on your heavier rounds πŸ™‚

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

    B) METCON (FOR REPS)

    AMRAP15:
    200m Run (sub 12/10 Cal Row/Bike if necessary)
    10 Wall Balls (20/14)
    2 Squat Cleans @ 50% of 1RM

    *Every TWO rounds guys add 10# plates and girls add 5# plates to their bar.

    S1: Do not add weight to the bar
    S2/MS: Do not add weight to the bar, WB (14/10)

  • FRIDAY, OCTOBER 12TH 2018

    A) WEIGHTLIFTING (FOR WEIGHT)

    Clean and Jerk
    20min. EMOM:
    2 Reps EMOM x 10min.
    1 Rep EMOM x 10min.

    *We will be doing Power Cleans for first 10 minutes and then squat cleans for the last 10 minutes. This means you may have to come down in weight if you are not comfortable receiving heavy weight in the squat position.

    *Climb as needed to hit a heavy single at the end of the 20 minutes.

    *Start around 50% of your 1RM and take your time working up. Really focus on GOOD QUALITY reps. Be FAST and efficient with your movements.

    B) METCON (FOR REPS)

    On a 12 minute running clock…

    800m Run “buy-in”
    then;
    Max Rounds of this in the remaining time:
    21 American KB Swings (53/35)
    12 Handstand Push-Ups

    S1/MRx: AKBS (44/26); Box Push-Up, Pike Push-Up, or Reduced Height HSPU (whichever is most difficult, but doable for 5+ UB reps)
    S2/MS: AKBS (35/20); Hand Release Push-Ups

  • THURSDAY, OCTOBER 11TH 2018

    A) METCON (FOR REPS)

    4 Rounds (24min. Total):

    Min 1: Max Bench Press (185/95)
    Min 2: 200m Run
    Min 3: Max Pull-Ups
    Min 4: Max Bench Press (185/95)
    Min 5: 60 Double-Unders
    Min 6: Max Pull-Ups

    Your score is your total number of Bench Press + Pull-Ups. The mono structural pieces (running and jump-rope) are just there to keep the heart rate up and let your muscles recover between max-effort sets of push (bench press) and pull (pull-ups). Pull-Ups can be kipping, butterfly, or strict, but must be unsupported in order to “Rx” this WOD.

    MRx: BP (135/65)
    S1: BP (135/65), Banded Pull-Ups, Max DU Attempts
    S2/MS: BP (95/45), Jumping Pull-Ups w/ SLOW Decent (Negative Pull-Ups), 100m Run, 60 Single-Unders or 5-8 DU attempts*

    *Make sure you get off the Bench Press with 10 seconds or so to spare as you are going to have to move FAST on the 200m Runs to make it back into the gym in order to start your Pull-Ups on time. If you do not have Double-Unders yet, use this workout to practice the movement under fatigue

    B) ACCESSORY WORK (FOR REPS)

    10min. to get as far as possible up the ladder…

    10-20-30-40-50
    Russian KBS (70/53)
    Push-Ups

    S1/MRx: KBS (53/35)
    S2/MS: KBS (35/26), Knee Push-Ups

  • WEDNESDAY, OCTOBER 10TH 2018

    WEIGHTLIFTING (FOR WEIGHT)

    A) Front Squat (20 min. Window)

    Try to hit 4-5 sets:
    Building up to a heavy set of 5. After each set immediately go into your Single Leg Deadlifts (block B).

    B) Single Leg Deadlift
    – 5 Reps per leg
    – Back foot elevated on a 12-20″ block
    – Keep distance between feet enough where your shins are still vertical and you feel it in your hamstrings and glutes.
    – Coach will demonstrate movement prior to workout.

    These movements are designed to be performed as a superset, meaning there is no rest in between movements.

    Rest approximately 90sec after each superset.

    Using the Train Heroic App, input your heaviest Front Squat into part A and your heaviest Single Leg Deadlift into part B for today’s WOD.

    C) METCON (FOR REPS)

    AMRAP15:

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

    S1/MRx: DL (185/125)
    S2/MS: WB (14/10), DL (135/85)

  • TUESDAY, OCTOBER 9TH 2018

    A) WEIGHTLIFTING (FOR WEIGHT)

    Every 3min. x 10 Rounds:
    10/7 Cal Assault Bike
    10 T2B
    *3/2/1 Power Snatch (Climbing)

    *3 Reps for Rounds 1-3
    *2 Reps for Rounds 4 thru 6
    *1 Rep for Rounds 7 thru 10

    S1/MRx: 10 Hanging Knee-Raises
    S2/MS: 10 Pike-Ups (lay down with hands over head holding onto a pole, raise your legs until they are perpendicular to the ground then “pike” up and touch the pole with your toes)

    The scaled version of this workout is just going to be working on your form on the Snatches. Keep the weight light, working on speed and technique. Do 5 Reps every round.

    Even if you are climbing up in weight every round, please make small jumps and be mindful of your form. If the Reps don’t feel “right” or you know you can perform them better, please stay at that weight for another round or two until your movement errors are corrected.

    Have fun πŸ™‚

    B) ACCESSORY WORK (FOR COMPLETION)

    Pick One:
    1) 400m Farmer Carry (70/53)
    2) Partner Planks with 45/35lb plates, 1min. on x 1min. off. 4 Rounds.
    3) 5min. partner AMRAP DB Clean and Jerk (40/25)*

    *You and your partner will take turns, alternating every rep until 5min. is up.

  • MONDAY, OCTOBER 8TH 2018

    A) WEIGHTLIFTING (FOR WEIGHT)

    Back Rack Lunge (18min. Window)

    4-5 Sets:
    With your front foot on a 45lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

    *In between sets complete a set of 5 body weight or weighted chin-up (underhand grip). Scale is band assisted.

    B) METCON (FOR REPS)

    AMRAP5:
    5 C2B Pull-Ups
    5 Front Squats at 115/75
    5 C2B Pull-Ups
    5 Push Jerks 115/75

    Rest 1min. Repeat 3 times. Start where you left off each time. Score is total Reps.

    S1/MRx: Sub standard Pull-Ups
    S2/MS: Sub banded Pull-Ups, Front Squats/Jerks (85/55)

  • SATURDAY, OCTOBER 6TH 2018

    7:30 TEAM METCON

    “TEAM MURPH”

    In teams of 3 complete the following:

    1600m Run
    200 Pull-Ups
    400 Push-Ups
    600 Air Squats
    1600m Run

    Rules:

    1. Only one athlete can work at a time.
    2. The run MUST be broken up into 200m segments.
    3. The gymnastic movements MUST be completed in the order above (e.g. complete all Pull-Ups prior to Push-Ups prior to Air Squats).
    4. If a row is substituted for the run, distance is 250m.

    Let’s have some fun and work hard! This should be much quicker than your standard Fran time despite double the gymnastics reps as the additional rest will allow for close to maximum effort when working. Bring your running shoes and let’s have some fun!

    8:30 MOBILITY AND RECOVERY

    Today will be a loosely structured recovery session where we will focus on our large posterior chain muscles: back, gluten, and hamstrings.

    9:00 STRENGTH AND SKILL

    A) Pistol Squat Progression and Skill Work

    B) METCON:

    AMRAP15:

    10 Pistols/Leg
    10 Deadlifts (135/95)
    10/8 Cal Bike/Ski/Row

  • FRIDAY, OCTOBER 5TH 2018

    A) STRENGTH/POWER

    Deadlift (Week 4 of 4: Establish New Max)

    5 Reps @ 70%
    3 Reps @ 80%
    1 Rep @ 90%
    1 Rep @ 100%

    At this point, move up in small increments until you reach failure or a weight that you are very certain is close to your current max. If you did not participate in the preview 3 weeks of the progression, use today to establish a One Rep Max (1RM) for the next cycle!

    Have fun and be safe folks. Please maintain a tight core and neutral spine during these lifts. Cheer on your classmates for their heaviest lifts. Let’s see those PRs people!!!

    PS. If you do hit a new max, write it up on our PR board to share your successes with the rest of the Wildcat Family!

    B) METCON (FOR REPS)

    10min. AMRAP:
    8 Front Rack Lunges (95/65)
    12 Wall Balls (20/14)
    *Every 2 rounds, add 20lbs to the bar. Ladies add 10lbs. (e.g. 95, 95, 115, 115, 135, 135, etc…)

    S1/MRx: weight does not increase during workout
    S2/ MS: FRL (45/35), weight does not increase during the workout, WB (14/10)

  • THURSDAY, OCTOBER 4TH 2018

    A) STRENGTH/POWER

    Push Press (Week 4 of 4: Establish New Max)

    5 Reps @ 70%
    3 Reps @ 80%
    1 Rep @ 90%
    1 Rep @ 100%

    At this point, move up in small increments until you reach failure or a weight that you are very certain is close to your current max. If you did not participate in the preview 3 weeks of the progression, use today to establish a One Rep Max (1RM) for the next cycle!

    Have fun and be safe folks. Please bail BEHIND the barbell if the weight is not going up. No spotters today. Take a big step back from the rack so there is room to drop the barbell. Let’s see those PRs!!!

    PS. If you do hit a new max, write it up on our PR board to share your successes with the rest of the Wildcat Family!

    B) METCON (FOR ROUNDS)

    16min. EMOM

    EMOM x 8min. (Both in the same minute)
    8/6 Cal Row
    8 Alt. DB Snatches (50/35)

    Immediately into;

    EMOM x 8min. (Both in the same minute)
    8/6 Cal Assault Bike
    8 DB Power Cleans (50/35)

    S1/MRx: DB SN and PC (40/25), 7/5 Cal Row/Bike
    S2/MS: DB SN and PC (30/20), 6/4 Cal Row/Bike
    Rx+: 10/8 Cal Row/Bike

    Score is rounds completed out of 16 (e.g. 14 if you took two rounds to rest or did not finish them)

  • WEDNESDAY, OCTOBER 3RD 2018

    A) METCON (FOR REPS)

    35min. AMRAP:
    10 Bench Press (135/85)
    400m Run
    2 Rope Climbs (can be subbed for 10 Pull-Ups)
    10 Burpees
    20 Russian KBS (70/53)

    S1/MRx: BP (115/65), KBS (53/35), sub 10 Ring Row or Banded Pull-Up
    S2/MS: BP (95/55), KBS (44/26), sub 10 Jumping Pull-Up

    Today is a long grind. Choose weights that are challenging for both the Bench Press and KBS. They may start off unbroken, but by the end of the workout it should be extremely difficult, if not impossible, to do the sets unbroken.

  • TUESDAY, OCTOBER 2ND 2018

    A) STRENGTH/POWER

    Back Squat (Week 4 of 4: Establish New Max)

    5 Reps @ 70%
    3 Reps @ 80%
    1 Rep @ 90%
    1 Rep @ 100%

    At this point, move up in small increments until you reach failure or a weight that you are very certain is close to your current max. If you did not participate in the preview 3 weeks of the progression, use today to establish a One Rep Max (1RM) for the next cycle!

    Have fun and be safe folks. Please bail in front of the barbell if the weight is not coming up. No spotters today. There should be 5-10ft of empty space behind each rack. Let’s see those PRs!!!

    PS. If you do hit a new max, write it up on our PR board to share your successes with the rest of the Wildcat Family!

    B) METCON (For Time)

    Go Fast or Die Trying…

    Every 5min. x 3 Rounds:
    15 Thrusters (95/65)
    Run 400m
    15 Pull-Ups

    S1/MRx: THR (75/55), sub Ring-Row or Banded Pull-Ups
    S2/MS: THR (45/35), sub Jumping Pull-Ups
    Rx+: Sub 6 Ring Muscle-Ups for 15 Pull-Ups

    Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it. Try to stay within 10-20 seconds of each round at the highest intensity possible.

    Your score is your SLOWEST time!

  • MONDAY, OCTOBER 1ST 2018

    A) HANG POWER SNATCH EMOM (FOR WEIGHT)

    3 Reps EMOM x 3min.
    2 Reps EMOM x 3min.
    1 Rep EMOM x 5min.

    Start with something around 50-60% effort and build never you feel comfortable. Ideally, you would keep the same weight the 3s and 2s and then make bigger jumps on the singles at the end.

    Today is a great day to focus on form, especially because it is from the hang and there is multiple reps. Be sure to keep your shoulder OVER the bar as you hinge forward int your hang position. You should feel tension on the hamstrings if you do it right.

    B) METCON (FOR REPS)

    15min. AMRAP:
    15/12 Cal Row/Bike/Ski
    5 Hang Power Cleans (155/115)
    12 Toes-To-Bar

    S1/MRx: HPC (135/85), sub Hanging Knee-Raises for TTB
    S2/MS: HPC (95/65), sub V-Ups for TTB

  • THURSDAY, SEPTEMBER 27TH 2018

    STRENGTH/POWER (For Reps)

    Push Press:

    5 Reps @ 75%

    3 Reps @ 85%

    Max Reps @ 95%

     

    METCON (For Reps)

    AMRAP18:
    1 Rope Climb
    10 Push-Ups
    12 Air Squats

    S1/MRx (5 Ring Rows or Banded Pull-Ups instead of Rope Climb)
    S2/MS (5 Jumping Pull-Ups instead of Rope Climb)
    Rx+ (Legless Rope Climbs)

    *23 Reps per Round (scaled Rope Climbs still only count as 1 Rep)

    *Note: Push-Ups must start in plank position and end in plank position and at some point the chest must touch the ground. If that means you have to worm down and/or up that is OKAY (they are much faster if you can do them strictly). Please no half-rep Push-Ups, chest MUST touch the ground on every rep!

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