WOD Blog

Tues 9/2

→ September 2, 2014

For max reps:

30 Seconds of Muscle-Ups

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

30 Seconds of Handstand Walk (for max distance)

Rest 30 seconds

45 Seconds of Muscle-Ups

Rest 15 seconds

45 Seconds of Toes to Bar

Rest 15 seconds

45 Seconds of Handstand Walk (for max distance)

Rest 15 seconds

60 Seconds of Muscle-Ups

60 Seconds of Toes to Bar

60 Seconds of Handstand Walk (for max distance)

Note results as in the following example: 30s = 12/19/40 feet 45s = 11/21/35 feet 60s = 9/24/55 feet

B.

Keep a running clock for B and C…

Two rounds for time of:

500 Meter Row

5 Power Snatches (135/75 lbs) (should be touch and go, so scale accordingly)

10 Box Jumps (24″”/20″”)

15 Pull-Ups

C.

When the running clock hits 15:00, perform the following… For time:

20 Shoulder to Overhead (135/75 lbs)

40 Back Squats (135/75 lbs)

60 Kettlebell Swings (53/35)

80 Double-Unders (18:00 minute cap)

Mon 9/1

→ August 31, 2014

It’s a surprise….looking forward to seeing everyone

Oh, and a reminder, only one class today at 9:00 am

FRI 8/29

→ August 29, 2014

Workout of the Day

A.

Every 2 minutes, for 16 minutes (8 sets):

Clean x 1.1 (rest 10 seconds between singles)

Build over the course of the 8 sets.

B.

Every minute, on the minute… Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

C.

10 minute EMOM:

5 Deadlifts + 5 Bar-Facing Burpees

Choose a weight that you can move quickly and comfortably.

Goal is to accumulate volume in a manner that does not wreck you.

D.

3 RFT:

Run 800 Meters

100 Double-Unders (300 singles)

10 Thrusters (175/115 lbs)

Rest 3 minutes

THUR 8/28

→ August 28, 2014

A.

Every 90 seconds, for 15 minutes (10 sets):

Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B.

Strict Overhead Press

* Set 1 – 5 reps @ 80-85% of 1-RM

* Set 2 – 4 reps @ 85-90%

* Set 3 – 3 reps @ 90-95%

* Set 4 – 2 reps @ 95-98%

Rest 2 minutes between sets.

C.

Every 6 minutes, for 24 minutes (4 sets of)

Row 750 Meters (start in different stations)

10/8 Muscle-Ups / C2B / Pullups

This should take less than 5 minutes in every set.

If that’s not the case, get as far as possible in

5 minutes and then rest 60 seconds before restarting.

WED 8/27

→ August 27, 2014

A.

Five sets of:

Front Squat x 2 reps

Rest as needed Build over the course of the five sets to today’s heavy double.

B.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 5 reps @ 70-75%

C.

8 minute AMRAP

10 Kettlebell Snatch Right Arm (53/35)

10 Overhead Walking Lunges with Kettlebell

10 Kettlebell Snatch Left Arm (53/35)

10 Overhead Walking Lunges with Kettlebell

10 Chest-to-Bar Pull-Ups

TUES 8/26

→ August 26, 2014

A.
15 minute AMRAP:
5 Muscle-Ups
10 Strict Handstand Push-Ups
20 Kettlebell Swings (70/53 kg)

Rest exactly 5 minutes, and then…

B.
15 minute AMRAP
20 Chest-to-Bar Pull-Ups
40 Calories of Rowing
80 Double-Unders (240 singles)

Mon 8/25

→ August 24, 2014

STRENGTH

Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90+

WOD
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

 

Cashout with either a 100 calorie row or 800 meter row

Fri 8/22

→ August 21, 2014

STRENGTH

Four sets of:
Shoulder Press x 4-6 reps @ 20X1 (65-75%)
Rest 90 seconds
Strict Pull-ups x 2-3 reps @ 21X0
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 7 minutes of:
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps

Thurs 8/21

→ August 20, 2014

STRENGTH

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . .

Pistol Progressions x 4-6 reps each leg,

Handstand Holds or Walks (freestanding or supported) x 60-90 seconds,

L-Sits x 30-60 seconds,

L-Pull-Ups, etc…

WOD
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps (20/14)
Rest 3 minutes
Repeat for a total of three sets

Wed 8/20

→ August 19, 2014

STRENGTH

Three sets of:
Bench Press x 4-6 reps @ 20X1 (65-75%)
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

WOD
Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run