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150601

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Warm Up –
Coach’s Choice

Skill/Strength –
1 Round every 2:30 for 5 Rounds
A1) Back Squat
70%x5
80%x5
85%x3
90%x1
85%x4)
A2) 3-8 Weighted Chin ups

MetCon –
“Rugrats”
3 Rounds (3:00 work/3:00 rest)
Row 500m, then with time remaining:
1st Round – Max Knees to Elbows
2nd Round – Max Burpees
3rd Round – Max Russian Kettlebell Swings (70/53)

Compare to 150126

Cool Down –
2×1:00 Hollow Hold (on back)
4 Position Couch Stretch 3×0:20

150530

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Warm up –
Coach’s Choice

Skill/Strength –
15:00 of “play”
Handstand Hold/Walk Progressions
Rotations to Low Bridge
Pistol Progressions

MetCon –
“Versus”

This workout will be a 15:00 “match.  First athlete will complete 3 rounds of the “pace” WOD.  While athlete 1 is completing their three rounds, athlete two will complete an AMRAP.  At the completion of athlete 1’s three rounds, they  will switch places and continue.  When you switch back to the AMRAP, pick up where you leave off.  The faster you complete your three round, the less time your partner will have to complete their AMRAP – the highest score at the end wins!

Athlete 1:
3 Rounds of:
10 Wall Balls
5 Burpees over medicine ball

Partner 2:
As many reps as possible while Athlete 1 completes the above:
20 Grasshoppers
8 Broad Jumps (6’/4′)
10 Pull ups

Cool Down –
10 Inchworms, pausing in downward dog and hands and hollow hold.

1:00 Couch stretch per leg

 

150529

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Warm up –
Dynamics – Coach’s Choice

Then, 2 Rounds:
20 Hand to Hand Kettlebell Swings
2 Wall Walks
15 Squats
5 Strict Burpees

Skill/Strength – 
Deadlift
70%x5 (hand release)
75%x5 (hand release)
80%2×4
75%x5

MetCon –
“Forearms”
In 15 minutes complete as many reps as possible:
5 Kettlebell Snatches 53/35, left arm
5 walking lunge w/KB overhead, left arm 53/35
5 Kettlebell Snatches 53/35, right arm
5 walking lunge w/KB overhead, right arm 53/35

This MetCon is a tricky one today… it really creeps up on you! For those of you considering WOD shopping, you’ll be missing a good one. Although difficult to master, the kettlebell snatch is great in developing power, coordination, agility, and balance. We will spend time to work on the fine points to prevent the kettlebell from leaving a bruise on your arms.  Keeping a tight midline and an active shoulder will be key to success on the lunges!

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

150528

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Warm Up –
Coach’s Choice

Skill/Strength –
In 12:00 work on:
Ring Muscle Up Progressions
30 Degree Handstand Hold – 4×0:30 – 1:00

MetCon –
“Bodyweight Bonanza”
Alternating exercises every minute on the minute for 15:00:
1st Minute – 1-5 Muscle ups
2nd Minute – 50-100 Double Unders
3rd Minute – 15 Jumping Squats

*Choose a challenging number of reps before the WOD starts, that will be your “base” to score against.  As a kicker, we will be adding scoring this differently.  You will take your rounds completed within the minute PLUS any time remaining between each minute and add it all together.

Cool Down –
4×0:30 Arch hold on box
4×0:30 Hollow Hold on box
2:00 Banded Calf Stretch (per leg)

150527

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Warm up –
Dynamics – Coach’s Choice

Barbell Warm Up:
5 Extend + Drop into 1/4 Squat (no barbell)
10 Muscle Cleans
5 Dip + Shrugs (position 1)
5 Power Cleans (position 1)
5 Transitions Position 3 to Position 1
5 Power Cleans (position 3)
5 Strict Presses
5 Push Presses

Skill/Strength –
7 Rounds
3 Hang Power Cleans + 5 Push press

1:30 rest between sets

Work from a position (or combinations of positions) you feel comfortable with.  Work up in weight over the first 3-4 sets then try to maintain about 8-9 out of 10 difficulty for the last sets.

MetCon –
“Get the Lead Out”
5 Rounds:
50′ Suitcase Carry (R) – 53/35
50′ Bear Crawl (hips low, knees bent)
50′ Suitcase Carry L) – 53/35
10 Box Jumps (24/20″)

Cool Down –
Foam Roll for at least 5 minutes

150526

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Warm Up –
Coach’s Choice

Skill/Strength –
1 Round every 3:00 for 15:00
Back Squat (70%x5 (32×1), 75%x5, 80%2×4, 75%x5)
8 2-Handed Kettlebell Press
3-5 Skin the Cats

MetCon –
“High Voltage”
4 rounds:
15 kettlebell swings, (70/53)
25 sit ups
Run 400 meters

Cool Down –
2:00 Couch Stretch (per leg)
4-Position shoulder stretch (0:30/position)

150525 – Happy Memorial Day!

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CIAMemorialWall1

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Warm Up –
Coach’s Choice

Skill/Strength –
Warm up weight for deadlifts and thrusters

MetCon –
“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/175)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

*40:00 cap

Scaling options:
Beginner – 
5 Rounds for time:
7 Push ups
7 Thrusters (choose a challenging weight)
7 Knees to elbows
7 Deadlifts (choose a challenging weight)
7 Burpees
7 Kettlebell swings (44/26)
7 Ring Rows

Intermediate – 
5-7 Rounds for time:
7 Handstand Push ups to 1-2 abmats (or 4 wall walks)
7 Thrusters (115/75)
7 Knees to elbows
7 Deadlifts (175/135)
7 Burpees
7 Kettlebell swings (53/35)
7 Ring Rows or Jumping Pull ups

Cool Down –
400m walk
2:00 banded overhead stretch (per arm)
Lizard Lunge to Cossack Squat to Pigeon (30″ per position, per leg)

150523

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Check out our blog post about today’s workout. Have a happy Memorial Day and enjoy the beautiful weather!

Warmup –
Running technique warmup
Shoulder mobility
Hip mobility

Skill/Strength –
Scaling push-ups and pull-ups

Met Con –
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Cooldown/Mobility –
Deep couch stretch 2 x 0:30 ea
Lizard lunge 3 x 0:30 ea

150522

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Announcements – We are going to have a strength day today!  Remember, it’s OK not to do a MetCon every single day!  Today’s program will give you a small glimpse into the day of an Olympic lifter.  You’ll find programming like this is a lot more challenging than you might realize.  For our “heavy singles” – this is not a 1 rep max.  If you end up PR’ing that’s great, but our goal today is to work up to a realistic “heavy” weight for the day.  If you fail more than 3 times (total), you are done, move on to your next sets.

Warm Up –
Coach’s Choice – Dynamics and mobility

Barbell Warm Up:
Dip + Shrug x5
Dip + High Pull x5
Muscle Snatch x5
Behind the Neck Press x5
Drop Snatch x5 (1/4 squat, 1/2 squat, 3/4 squat, full squat x2)
Transition 3 to 1 x5
Power Snatch (position 3) + Overhead Squat x5 (Pause at the bottom of each for 3 seconds)

Skill/Strength –
A1) Snatch
Work up to a to heavy single, then 3×2 at 80% of daily max

B1) Clean
Work up to a heavy single, then 3×2 at 80% of daily max

C1) Snatch High Pull 4×2
105% of your daily Snatch max

D1)Push Press 3×3
as heavy as possible across, 3-4 work up sets

Cool Down –
Spend 5-10 minutes working on your mobility weaknesses

150521

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Announcements – Our “purchase sheet” for merchandise (FitAid, Kill Cliff, shirts, etc) will be acting as a gym tab from now on.  Every purchase will be added to your auto-bill as one total charge at the beginning of the next month.

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds
A1) Deadlift
70%x5 (Hand Release)
75%x5
80%x5
75%2×5
A2) 3-8 Weighted Ring Dips

MetCon –
“Hall Effect Thruster”
21-15-9
Box Jumps (30″/24″)
Thrusters (95/65)

Cool Down –
2 way Calf Stretch 1:00 per position
1:00 Pigeon Pose (on box if needed)