Aug 30 2021

by admin | Aug 29, 2021 | WOD

WARM UP - MOBILITY
** Setup a bar for front squats **
Dynamic lower body/squat warm-ups:

• Leg swings, hip rotations, 90/90 windshield wipers etc.
• Hip openers stretch, thoracic rotations, wrist stretches, glute activations

WOD A
FRONT SQUAT
E2MOM x 10 sets:

5-5-4-4-3-3-2-2-1-1 Front squats

• Start at approx. 60% of 1RM front squat and build to a heavy single

WOD B
BB BULGARIAN SPLIT SQUAT X 10
1) 3 Super sets:
10/ side BB back rack Bulgarian split squats
10/side Staggered stance RDL's (hold DB/KB's)

• rest 90 secs -

ACCESSORY
2) 3 Super sets:
10-15 Paloff press + 10-15 banded trunk rotations /side
40-60 Secs weighted plank

• rest 60 secs -

Aug 29 2021

by admin | Aug 28, 2021 | WOD

Sunday, August 29, 2021

WARM UP - MOBILITY

Dynamic joint warm-up and full body stretch (hip/hamstring, front rack/overhead)

Technique / Barbell warm-ups: Front squat, hang clean, and split jerk
Review WOD A complex

WOD A
18 mins to build slowly to a heavy set (or work on technique) in the complex:
2 hang cleans + 2 jerks

• Clean should come from at (or just above) the knee cap.
• start light and focus on speed, mechanics, and positioning. Only add weight as ideal technique allows.
  2 HANG CLEANS + 2 JERKS
  Perform both cleans before jerks

WOD B
In remaining class time, complete 3-4 heavy/working sets of:
3 halting clean deadlifts + 2 clean pulls (build from WOD A weight to a heavy but safe load)

• 8-10/side Half kneeling single arm Arnold presses after each set
• rest ~90s or as needed between sets
  3 HALTING CLEAN DEADLIFTS + 2 CLEAN PULLS
  Pause at the knee for 2-3s on the HCDL

Aug 28 2021

by admin | Aug 27, 2021 | WOD

WARM UP - MOBILITY
Big dynamic joint warm-up and full body stretch
Set up necessary equipment and warm-up ~5-10 reps of each movement at an easy pace.

WOD A
FILTHY FIFTY
Complete for time:
50 Box Jumps 24/20"
50 Jumping Pull-ups
50 KB Swings 16/12kg
50 Lunges
50 Knees-to-Elbows
50 Push press 45/35lb
50 GHD Hip Extensions (Sub 45/35lb good mornings)
50 Wallballs 20lb - 10' / 14lb - 9'
50 Burpees
50 Double-unders

ACCESSORY
Cool down, Roll out, Mobilize, and/or work on a weakness.

Aug 27 2021

by admin | Aug 26, 2021 | WOD

WARM UP - MOBILITY
Quick full body joint rotations/dynamic stretches
2 rounds:
15-20 Banded good mornings/Barbell good mornings
12-15 Hollow rocks / Tuck-ups

8-10 Push-ups / Bench dips

Tech: All WOD movements and warm-up to working weights

WOD A
FISTFULL OF STEEL
Complete for time:
10, 9, 8…3, 2, 1: Deadlift (225/155)
20, 18, 16…6, 4, 2: Dumbbell Bench press (50/35)

• rest 5 mins -
  10, 9, 8…3, 2, 1: Dumbbell Hang power cleans (50/35)

20, 18, 16…6, 4, 2: Ab-mat sit-ups

Scale deadlift so that it is no more that 55-60% of a 1RM (most sets should be unbroken)
Dumbbell bench should be completed in no more than 2 sets.
Score: time to complete -5 min rest.

ACCESSORY
In remaining class time (+accessory time) complete:
3-4 rounds: rest as needed
8-10/side Single leg Romanian deadlifts (single DB or KB in opposite had from working leg)
12-15/side Bench supported bent over rows (Single DB or KB)
12-15 Dumbbell pull overs/tricep extensions (lay upper back across your bench)

Aug 26 2021

by admin | Aug 25, 2021 | WOD

WARM UP - MOBILITY
Dynamic joint rotations, dowel shoulder/thoracic mobility, overhead squat warm-ups
Hip/Hamstring + Overhead stretches
Dowel & Empty barbell Snatch technique work

WOD A
15 mins to build to moderately heavy single snatch (without loss of technique or positioning.)
Aim for a solid 80-85% with great technique. Treat this as more of an extended warm-up/primer for WOD B.
You may choose to squat snatch or power snatch today.

• rest 5 min, then start WOD B
  SNATCH
  POWER SNATCH

WOD B
SNATCHATHON
Every 2 min x 10 sets: (20 mins)
Row or Ski 250/200m (or 600/500m bike)

+ 3 Snatch attempts (Squat or Power)

Your score today is the total amount of weight successfully lifted in the 30 snatch attempts combined.
(If you mis one or more of your 3 lifts you don’t get a re-do.)

ACCESSORY
3 rounds: rest as needed between movements
8-10 Cuban rotations (Dowel w/ light plates or Light Barbells)
8-10/side Powell raise @3,0,3,0 (Light plates or DB)
15-20 Banded face pulls

Aug 25 2021

by admin | Aug 24, 2021 | WOD

WARM UP – MOBILITY
General dynamic / running warm-ups / Calf stretches
Shoulder rotations, overhead stretch, Hanging / Beat swing TTB warm-up
Review technique and practice DU’s and plate overhead lunges etc.

WOD A
FOUR TO THE CORE
Complete 3 rounds for total “AMRAP” reps combined: (34 min total)
In 4 mins complete:
400m Run
then AMRAP of:
20 Doubleunders
10 Toes to bars
– rest 2 min -In 4 min complete:
400m Run
then AMRAP of:
20 Lateral plate hops
10 Plate overhead lunge (45/35)
– rest 2 min –
—
If you are not a strong runner or it’s taking more than 2 mins, scale to a 300m (up to the 200m mark, back to the corner of Cordova & Columbia, then back up to the gym.

ACCESSORY
Green band upper body stretch / mobility work:
30-45s/side each:
Single arm overhead lat stretch
Pec opener stretch
Front rack/Tricep stretch
(and/or work on any other mobility of your choosing)

Aug 24 2021

by admin | Aug 23, 2021 | WOD

WARM UP – MOBILITY
Dynamic lower body warm-up, rotations, and pre-squat hip openers
2 rounds:
20 Lateral glute steps w/ red band
12-16 Alt. Bird dogs / Dead bugs
8-10 Front squats / Box squats

WOD A
Every 3 min x 5 sets:
7, 7, 5, 5, 5 Box back squat @3,1,X,1
Start at ~55-60% of 1RM back squat and build each set to a heavy set of 5.
Use a box/bench set up that puts you at or just above parallel
Use a wider that normal stance and sit back to the bench/box.
BOX BACK SQUAT X 5

WOD B
THE HULK
Complete AMRAP in 12 mins:
5 Front squats (155/105)
7 Box jumps (30/24)
9 Kettlebell swings (32/24)
—
Front squats from the floor.
Scale loads/height as needed to keep sets challenging but safe.ACCESSORY
In as few sets as possible:
100 Banded good mornings + 100 Russian Twists (over + back = 1, use med ball or plate)
—
Do the same number of Russian twists as good mornings each set. So if you start with 40 Good mornings do, 40 Russian twists, then move back to the GM’s, until you’ve completed 100 of both.