WOD Archive

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  • 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!

  • WEDNESDAY, SEPTEMBER 26TH 2018

    METCON (For Weight and Time)

    5 Sets:
    3 Power Cleans (climbing)
    immediately into;
    5 Bench Press (climbing)
    immediately into;
    21/15 Cal Bike Sprint
    Rest 3min.

    *You should REALLY need the 3 minutes of rest in between each set, however try and maintain a pace (plus/minus 10 seconds for all rounds on the bike). Your scores today will be the SUM of your Power Clean and Bench Press weight as well as your SLOWEST Air Bike Sprint! (e.g. 270#/0:45sec)

  • TUESDAY, SEPTEMBER 25TH 2018

    STRENGTH/POWER (For Reps)

    Back Squat:

    5 @ 75%

    3 @ 85%

    MAX @ 95%

     

    METCON (For Reps)

    “Thirty-Two”

    For Time (18min. Time Cap):
    32 Thrusters
    32 Sumo Deadlift High-Pulls
    32 Overhead Squats
    32 Push Jerks
    32 Front Squats
    *You must complete 3 burpees at the top of each minute, starting at 0:00.

    Rx (95/65)
    S1/MRx (65/45) *2 burpees OTM
    S2/MS (45/35) *2 burpees OTM

  • FRIDAY, SEPTEMBER 28TH 2018

    STRENGTH/POWER (For Reps)

    Deadlift:

    5 Reps @ 75%

    3 Reps @ 85%

    Max Reps @ 95%

    Heavy Deadlifts!!! Hey gang, let’s stay safe today and make sure we really focus on packing those shoulder in close to our body and driving through the heels while keeping the barbell nice and close to our shins and thighs. Brace your core and don’t round those backs!

    METCON (For Reps)

    “Hellman”

    AMRAP15:
    30 Double-Unders
    15 Wall Balls (20/14)
    30 Double-Unders
    15 TTB

    MRx (15 Hanging Knee-Raises instead of TTB)
    S1 (15 Hanging Knee-Raises instead of TTB and 30 Plate-Hops onto 45# instead of Double-Unders)
    S2/MS (15 Sit-Ups instead of TTB and 30 Single-Unders instead of Double-Unders)

    *The 30 Plate Hops should take longer than 30 Double-Unders even if you mess up once or twice. Let’s use these smaller Double-Under sets to practice our technique!!!

     

  • Monday September 24, 2018

  • SATURDAY, SEPTEMBER 22ND 2018

    7:30AM CLASSIC CROSSFIT (METCON)

    AMRAP25:

    400m Run

    12 Pull-ups

    9 Overhead SquatsΒ (95/65), Masters Rx/ScaledΒ (65/50)

     

    8:30AM MOBILITY

    Hamstrings and Glute Focus

     

    9:00AM CLASSIC CROSSFIT (STRENGTH/SKILL)

    Sumo Deadlift (using Conventional DL weight)

    10 Reps @ 40%

    8 Reps @ 50%

    6 Reps @ 60%

    4 Reps @ 70%

    into…

    AMRAP15

    250m/200m Row

    10 SDL (135/95), Masters Rx/Scaled (95/65)

    10 DB Turkish Get-Ups (35/20)

  • FRIDAY, SEPTEMBER 21ST 2018

    STRENGTH/POWER (For Reps)

    Deadlift

    3 Reps @ 70%

    3 Reps @ 80%

    Max Reps @ 90%

    METCON (For Reps)

    AMRAP18:

    8 Burpees

    8 Front Rack Lunges (95/65)

    8 American KB Swings (53/35)

    Masters Rx/Scaled FR Lunges (75/55), KBS (35/26)

    Rx+ FR Lunges (115/75), KBS (70/53)

  • THURSDAY, SEPTEMBER 20TH 2018

    STRENGTH/POWER

    Push Press (For Weight)

    3 Reps @ 70%

    3 Reps @ 80%

    Max Reps @ 90%

     

    METCON (For Reps)

    15min. AMRAP:

    2 Alt. DB Snatch @ 50/30 (round 1)

    1 Round of “Chalk”

    4 Alt. DB Snatch @ 50/30 (round 2)

    1 Round of “Chalk”

    6 Alt. DB Snatch @ 50/30 (round 3)

    1 Round of “Chalk”

    …continue to add two DB Snatches to each round until 15 minutes has elapsed

    “Chalk” = 5 Pull-ups + 6 Push-ups + 7 Wall Balls

    Scaled/Masters – sub Ring Row for Pull-ups, DB Snatches @ (30/20)

     

  • WEDNESDAY, SEPTEMBER 19TH 2018

    METCON (For Weight)

    Every 5min. x 6 Rounds:

    500m Row

    5/3/1 Hang Power Snatch (climbing)

    15 TTB, Scaled 7 bar kips + 8 V-ups

    *5 reps for rounds 1 and 2

    *3 reps for rounds 3 and 4

    *1 rep max attempts for rounds 5 and 6.

    The scaled version of this workout is simply 5 snatches every round, working on good form and speed with the barbell. Please listen to your coach. If they ask you to stay at a weight and practice technique, do so. Let’s have some fun, today! πŸ™‚

  • TUESDAY, SEPTEMBER 18TH 2018

    STRENGTH/POWER

    Back Squat (15min.)

    3 Reps @ 70%

    3 Reps @ 80%

    Max Reps @ 90%

    METCON

    2 Rounds (18min.):

    3min. EMOM:

    15/12 Cal Row

    Immediately into;

    3min. EMOM:

    5 Front Squats (155/115), Rx+ (185/135), Masters (135/95), Scaled (95/65)

    Immediately into;

    3min EMOM:

    15 Toes-to-bar, Masters/Scaled Hanging Knee-raises

     

  • MONDAY, SEPTEMBER 17TH 2018

    OLY METCON (For Time)

    (0-10min.)

    5 Rounds For Time:

    6 Power Cleans 115/75, Rx+ 135/95, Masters 95/65

    12 Pull-ups, Rx+ CTB Pull-ups, Masters Jumping Pull-ups

     

    (10-18min.)

    For Time:

    1 mile run

    *With a partner, in 200m intervals. One runs 200, while one rests. Total run distance is 1 mile combined. Get some rest on this one to prepare for the next.

     

    (18-32min.)

    For Time:

    21-15-9

    Push Jerks 115/75, Rx+135/95, Masters 95/55

    Burpees over the bar

    HSPUs, Masters Hand Release Push-ups

    *Be aware of time cap of each section

  • SATURDAY, SEPTEMBER 15TH 2018

    7:30AM CLASSIC CROSSFIT

    METCON

    — Partner DT —

    Each partner completes 5 rounds of the following:

    • 12 deadlifts
    • 9 hang power cleans
    • 6 shoulder to overhead

    Rx (155/105)

    Scale #1 (125/85)

    Scale #2 (95/65)

     

    8:30 MOBILITY

    Hip and Ankle ROM Work

     

    9:00AM CLASSIC CROSSFIT

    STRENGTH

    Front Squat

    5 x 8 @ 65% (moderate weight)

    SKILLS

    Handstand Push-Up Progression

  • FRIDAY, SEPTEMBER 14TH 2018

    FRIDAY, SEPTEMBER 14TH 2018

    POWER CLEAN METCON

    For Weight

    Every 2min x 10 Rounds:

    10 Burpees

    2 Power Cleans (Climbing)

    CORE AND GLUTES

    For Rounds

    10min. AMRAP:

    8 Toes-To-Bar

    10 Front Rack Lunges 95/65

    *Just a fun little ab and booty section. This can be a lower effort than section section 1 πŸ™‚

  • THURSDAY, SEPTEMBER 13TH 2018

    THURSDAY, SEPTEMBER 13TH 2018

    STRENGTH/POWER

    For Reps

    Deadlift

    5,5,MAX @ 65,75,85%

    METCON

    15min. AMRAP

    5 Bench Press 155,85

    1 Rope Climb

    15 Wall Balls 20/14

    200m Run

  • WEDNESDAY, SEPTEMBER 12TH 2018

    WEDNESDAY, SEPTEMBER 12TH 2018

    STRENGTH/POWER

    Push Press

    5,5,MAX @ 65,75,85%

     

    CIRCUIT

    For Time

    8 Rounds For Time:

    8 Cal Row

    8 Box Jumps

    8 Burpees

    8 Alt. DB Snatch 50/35

  • Friday, September 7th, 2018

    FRIDAY, SEPTEMBER 7TH, 2018

    A) WEIGHT LIFTING METCON

    Weightlifting Superset:

    10 Back Rack Lunges

    *5 reps on each leg, deficit style with your front foot on a 45lb plate, stepping back. Build in weight and take your time descending. No super fast reps.

    Immediately into:

    10 Single Leg Deadlifts

    *Back foot elevated on a 20″ box. These are PSICY so go on the lighter side and start with your weaker leg first

     

    -Rest 2min. between sets

    -Repeat for 5 sets

    -Score is heavies of each movement combined (e.g. 135#BRL + 95#SLD = 230#TOTAL)

     

    B) METCON

    For Time:

    2-4-6-8-10-8-6-4-2

    Push Jerk 115/75

    Toes-To-Bar

    American KB Swings

    RX+: 135/95

    RX++: 155/115

  • Thursday, September 6th, 2018

    THURSDAY, SEPTEMBER 6TH, 2018

    A) POWER SNATCH TECHNIQUE WORK

    10 min. EMOM:

    3 Power Snatches

     

    *Shoot for about 65-70% of your 1RM for ALL sets.

    *Touch and Go preferred

    *Spend this time working on your form and getting comfortable. Move your feet around and play with your cadence from the floor. Little touches can make the biggest difference sometimes.

     

    B) METCON

    (AMRAP – Rounds and Reps)

    On the 3min. x 5 Rounds:

    Run 2oom AMRAP 5 Power Cleans + 5 Lateral Burpees over the bar in remaining time.

    RX: 115/75

    RX+: 155/95

    *To be clear, you are trying to get as many rounds of the 5 cleans and 5 burpees as possible until 3min. hits. When it does, you run again.

    *Strategize when to rest

    *Start where you left off!

     

  • Wednesday, September 5, 2018

    Wednesday, September 5th, 2018

     

    5 Rounds:

    1min. of Close Grip Bench Press 95/65

    15sec. transition to:

    1min. of Pull-Ups

    15sec. transition to:

    1min. of Max Cals on the Bike

     

    Rest 3min.

    This is going to be a 20min. open gym style window. Share benches and get to the next station by that 15sec. mark. Go as hard as you can because a 3min. rest is coming. Make sure you earned it. Score is combined reps and cals.

     

    *Close Grip Bench Press is your index and middle finger on the smooth part of the bar (Everything else is on the rough part)

    RX+ 135/75

    RX++ Strict Pull-Ups

     

    *Extra Credit work if you have time:

    100 Russian Twists with the 45/30lb DB.

    *Left + Right = 1 rep

  • Friday August 24th, 2018

  • Thursday August 23rd, 2018

  • Wednesday August 22nd, 2018

  • Tuesday August 21st, 2018

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