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171017

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Announcements – We have started our our newest cycle, which will take us through the end of the year.  You will notice we now have two different programming tracks – “Fitness” and “Performance”.  Learn more about each track and which one you can choose with this link.

Warm Up –
3:00 Jump Rope

2 Rounds:
0:20 Hollow Rock (or hold)
0:20 Arch Rock (or hold)
0:20 Active Box Shoulder Stretch (2nd Round Kip Swings)
10 Ring Rows

Skill/Strength –
Fitness
 –
5 Rounds: (2:30/Round)
0:30 Box Handstand Hold
8-10 Ring Rows (3010)

*Perform targeted mobility drills between rounds. Coach can assist with this.

Performance –
5 Rounds: (2:30/Round)
0:30 Wall Facing Handstand Hold (Nose and Toes, 60 degrees, or 30 degrees)
5-8 Strict Chin ups

*Perform targeted mobility drills between rounds. Coach can assist with this.

MetCon –
Fitness –
“Get Down – Fitness”
For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Clean & Push-Press (2×45, 2x35lbs)
Ring Rows
Push ups

Performance –
“Get Down – Performance”
For Time:
10-9-8-7-6-5-4-3-2-1
Clean & Jerk (115/85lbs)
Pull-ups
Burpees

Cool Down –
1:30 Overhead Banded Stretch (each arm)

 

171016

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Announcements – Today is the start of our new cycle that will take us through the end of the year.  You will notice we not have two different programming tracks – “Fitness” and “Performance”.  Learn more about each track and which one you can choose with this link.

Warm Up –
Dynamics/General Prep – Coach’s Choice

Barbell Warm Up –
2 Rounds: (1st round with PVC, second with empty bar)
5 Snatch Grip RDL
5 RDL to Muscle Snatch
5 BTN Presses
5 Drop Snatch (1/4 squat, pause then lower slowly into squat)
3 Position 1 Power Snatch
3 Position 2 Power Snatch
3 Position 3 Power Snatch

Skill/Strength –
Fitness

4 Rounds: (2:00/round)
A1) 3 Hang Power Snatch (position 1)
A2) Choose One:
Beginner – 5 Wall Squats

Intermediate – 5 PVC Overhead Squats

Performance –
4 Rounds: (2:00/round)
Beginner – 3 Hang Power Snatch (Position 1) + 3 Overhead Squats
Intermediate – 3 Hang Power Snatch (Position 2) + 3 Overhead Squats
Advanced – 3 Hang Power Snatch (Position 3) + 3 Overhead Squats

*Start around 60-65% 1RM and work up over 4 sets

MetCon –
Fitness –
“Flick of the Wrist “
12:00 AMRAP:
10 Single Arm Kettlebell Swings (Right Arm) 44/26lbs
5 Walking Lunges (KB Rack Right arm) 44/26lbs
10 Single Arm Kettlebell Swings (Left) 44/26lbs
5 Walking Lunges (KB Rack Left arm) 44/26lbs

Performance –
“Flick of the Wrist “
12:00 AMRAP:
8 Kettlebell Snatch (Right) 53/35lbs
5 Overhead Walking Lunges 53/35lbs
8 Kettlebell Snatch (Left) 53/35lbs
5 Overhead Walking Lunges (Left)53/35lbs

Cool Down –
2:00 Overhead Banded Stretch (each arm)

171014

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Warm Up –
Coach’s Choice

Skill/Strength –
2 Rounds:
10 Banded Pull Aparts
10 Banded Pull Downs
10 Scapular Pull ups
10 Scapular Push Ups
10 Banded Pass Throughs

MetCon –
“Balance”
Complete for time:
Partner 1:
25/30 Calorie Row

Partner 2:
3 Rounds for time:
100 double unders
80 abmat situps
60 box jumps 30/24″

*Partner 1 completes row while Partner 2 works on 3 rounds Switch when row is finished.  Continue this until 3 RFT is finished.

Cool Down –
2:00 Couch Stretch (each leg)
or
2:00 2-Way Calf Stretch (each leg)

171013

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds (3:00/Round)
6 Back Squats (65-70% 1RM)
10-15 Weighted Push ups

MetCon –
“Nuts and Bolts”
4 Rounds:
3:00 AMRAP
5 Hang Power Snatch (75/55lbs)
5 Triple Threat Burpees (3 lateral bar hops + 1 bar over burpee)

*Rest 2:00 after each round

Cool Down –
Choose your own adventure

171012

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
6 Strict Press (65-70% 1RM)
5-8 Strict Chin ups

MetCon –
“Cream of the Crop”
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20″)
Dumbell Thruster (50/30lbs)
Chest to Bar Pull ups

Cool Down –
1:00 Banded Overhead Stretch (each arm)

171011

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Announcements – Today’s workout is an “anaerobic day”, which will consist of short and intense intervals followed by short recovery periods. To get the most out of today’s WOD, DO NOT try and pace yourself. Each effort should be all out. Please partner with someone who is of similar ability as you are, as we want these intervals being around 1:1 for work/rest.

Warm Up –
Dynamics – Coach’s Choice

Barbell Warm Up –
2 Rounds:
3 Muscle Cleans
3 Power Clean Footwork (no bar)
3 Position 1 Power Cleans
3 Position 2 Power Cleans

Skill/Strength/MetCon –
A) 10:00 EMOM
3 Hang Power Cleans (start around 60% 1RM and work up if needed)
Beginner – Position 1
Intermediate – Position 2
Advanced – Position 3

3:00 Rest

The remainder of these will be done with a Partner, “you go, I go” style:

B) 4 Rounds (each)
3 Touch and Go Power Cleans (155/105lbs)
0:30 AMRAP Wall Balls

2:00 Rest

C) 4 Rounds:
8 Bar over Burpees

2:00 Rest

D) 3 Rounds:
8 Burpee Box Jumps

2:00 Rest

E) 6 Rounds:
0:20 Max Effort Calories on Rower
1:00 Rest

Cool Down –
2:00 Couch Stretch (each leg)

171009

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds (3:00/round):
6 Deadlifts (65-70% 1RM)
5-8 Chin ups

MetCon –
“Hardwired”
12:00 AMRAP
15 Overhead Kettlebell Swings (53/35lbs)
15 Wall Balls (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (53/35lbs – 5 each arm)

Cool Down –
Lacrosse Ball or Foam Roll for at least 5:00