STRENGTH
1. Block Snatch Pull + Snatch
2 @ 80%, 2 @ 85%
2. Block Clean Pull + Clean
2 @ 80%, 2 @ 85%
3. Snatch Pull
3 x 4 @ 90% (of snatch)
4. Front Squat
5 x 2 @ 75%
CLASS WOD
Do It
MIDLINE/GRUNT
5 Rounds NFT
10 GHD
2 TGU each arm
25 M Prowler Push
Wednesday, December 31, 2014
Monday, December 29, 2014
30.2
STRENGTH
1. Jerk
3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%
2. Hang Power Clean (Below the Knee)
2 x 2 @ 65%, 2 x 2 @ 70%
3. Heaving Snatch Balance
3 @ 65%, 2 x 3 @ 70% (of snatch)
CLASS WOD
21-18-15-12-9-6-3-
Power Cleans (95/65)
Toes to Bar
COMP WOD
10 Min AMRAP Alternating Rounds with Partner
5 Hang Snatch (155/105)
7 Burpees
9 Box Jumps (30/24)
1. Jerk
3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%
2. Hang Power Clean (Below the Knee)
2 x 2 @ 65%, 2 x 2 @ 70%
3. Heaving Snatch Balance
3 @ 65%, 2 x 3 @ 70% (of snatch)
CLASS WOD
21-18-15-12-9-6-3-
Power Cleans (95/65)
Toes to Bar
COMP WOD
10 Min AMRAP Alternating Rounds with Partner
5 Hang Snatch (155/105)
7 Burpees
9 Box Jumps (30/24)
Sunday, December 28, 2014
30.1
2014 is coming to an end. We are really excited about the new year. Beginning next week we will implement a Comp Team Warm Up. This will include basic movements that we tend to see in high volume, but sometimes neglect to spend time on outside of WODs. Also, everyone start looking at your calendars. We are going to try to have a team dinner in the next few weeks. The rig is getting bolted down this week in the Annex. If anyone is available to help during the day Wednesday, Thursday or Friday let us know. We would love and appreciate any help any anyone can give to help have the space ready for 2015!
STRENGTH:
1. Block Snatch Pull + Snatch
2 @ 75%, 2 @ 80%
2. Block Clean Pull + Clean
2 @ 75%, 2 @ 80%
3. Clean Pull
4 x 3
4. Pause Back Squat
2 x 3 @ 65%, 3 x 3 @ 70%
SKILL:
EMOM for 10 Minutes
1 to 3 Reps of...
Muscle Up
Bar Muscle Up
or
C2B Pull Up (5 to 7 if you choose these)
WOD:
4 Rounds for Time...
4 Cleans
4 Front Squats
4 Shoulder or Overhead
@ HAP
GRUNT:
Sled Drags
8 x 25M (4 Front / 4 Back)
STRENGTH:
1. Block Snatch Pull + Snatch
2 @ 75%, 2 @ 80%
2. Block Clean Pull + Clean
2 @ 75%, 2 @ 80%
3. Clean Pull
4 x 3
4. Pause Back Squat
2 x 3 @ 65%, 3 x 3 @ 70%
SKILL:
EMOM for 10 Minutes
1 to 3 Reps of...
Muscle Up
Bar Muscle Up
or
C2B Pull Up (5 to 7 if you choose these)
WOD:
4 Rounds for Time...
4 Cleans
4 Front Squats
4 Shoulder or Overhead
@ HAP
GRUNT:
Sled Drags
8 x 25M (4 Front / 4 Back)
Thursday, December 25, 2014
29.4
STRENGTH
1. Push Press + Jerk
2 x 2 + 1 @ 65 % (of Jerk), 2 x 2 + 2 @ 70%
2. Hang Power Snatch (below knee)
3 x 3 @ 60% of snatch
3. Pin Back Squat (just above parallel)
3 x 3 @ 55% (of back squat), 2 x 3 @ 60%
Make up anything you missed from earlier in the week. Steve Miller will be at the gym Saturday morning at 11AM. Cost is $20. Take advantage of him if you can!
1. Push Press + Jerk
2 x 2 + 1 @ 65 % (of Jerk), 2 x 2 + 2 @ 70%
2. Hang Power Snatch (below knee)
3 x 3 @ 60% of snatch
3. Pin Back Squat (just above parallel)
3 x 3 @ 55% (of back squat), 2 x 3 @ 60%
Make up anything you missed from earlier in the week. Steve Miller will be at the gym Saturday morning at 11AM. Cost is $20. Take advantage of him if you can!
Tuesday, December 23, 2014
29.3
STRENGTH
1. Block Snatch Pull + Snatch
2 x 2 (1+1) @ 75%, 2 x 2 @ 80%
2. Block Clean Pull + Clean
2 x 2 (1+1) @ 75%, 2 x 2 @ 80%
3. Snatch Deadlift to Hip + Snatch Pull
4 x 3 + 1 @ 80% (of snatch)
4. Front Squat
2 x 2 @ 70%, 2 x 4 @ 75%
COMP WOD
7 Min AMRAP
1 Rope Climb
5 KB Double Arm Clean and Jerk
10 Alt Pistols
CLASS WOD
12 Min AMRAP
30 Double Unders
15 Hand Release Push Ups
10 Power Snatch (115/75)
1. Block Snatch Pull + Snatch
2 x 2 (1+1) @ 75%, 2 x 2 @ 80%
2. Block Clean Pull + Clean
2 x 2 (1+1) @ 75%, 2 x 2 @ 80%
3. Snatch Deadlift to Hip + Snatch Pull
4 x 3 + 1 @ 80% (of snatch)
4. Front Squat
2 x 2 @ 70%, 2 x 4 @ 75%
COMP WOD
7 Min AMRAP
1 Rope Climb
5 KB Double Arm Clean and Jerk
10 Alt Pistols
CLASS WOD
12 Min AMRAP
30 Double Unders
15 Hand Release Push Ups
10 Power Snatch (115/75)
Monday, December 22, 2014
29.2
STRENGTH
1. Jerk
3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 3 x 2 @ 85%
2. Hang Power Clean (Below the Knee)
3 x 3 @ 60% (of clean)
3. Heaving Snatch Balance
3 x 4 @ 65% of Snatch
COMP WOD
EMOM for 10 Min
Odd: 10 Heavy KB Swings
Even: 10 DB Rows
CLASS WOD
12 Days of Christmas
1. Jerk
3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 3 x 2 @ 85%
2. Hang Power Clean (Below the Knee)
3 x 3 @ 60% (of clean)
3. Heaving Snatch Balance
3 x 4 @ 65% of Snatch
COMP WOD
EMOM for 10 Min
Odd: 10 Heavy KB Swings
Even: 10 DB Rows
CLASS WOD
12 Days of Christmas
Sunday, December 21, 2014
29.1
A quick note from the two of us...
We hope each and every single one of you has a wonderful holiday and end of 2014. We appreciate each of you for letting us play a tiny role in your lives. Thank you for playing a positive role in ours. We love what we do and we love seeing each of you work hard and succeed. The growth in each of you over the last 28 weeks has been nothing short of incredible. Cheers to that! We plan to get together for a party/planning session in early January. Also, weekend gatherings will resume after the new year. Here is to a fabulous 2015!
STRENGTH
1. Block Snatch Pull + Snatch (mid-thigh)
2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
2. Block Clean Pull + Clean (mid-thigh)
2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
3. Clean Deadlift to mid-thigh + clean pull
4 x 3 + 1 @ 80%
4. Pause Back Squat
5 x 4 @ 65%
MIDLINE
4 Rounds NFT
12 GHD Sit Ups
5 Strict Unbroken HSPU
CLASS WOD
For Time...
1K Row
30 Cleans (135/95)
50 Burpees
We hope each and every single one of you has a wonderful holiday and end of 2014. We appreciate each of you for letting us play a tiny role in your lives. Thank you for playing a positive role in ours. We love what we do and we love seeing each of you work hard and succeed. The growth in each of you over the last 28 weeks has been nothing short of incredible. Cheers to that! We plan to get together for a party/planning session in early January. Also, weekend gatherings will resume after the new year. Here is to a fabulous 2015!
STRENGTH
1. Block Snatch Pull + Snatch (mid-thigh)
2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
2. Block Clean Pull + Clean (mid-thigh)
2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
3. Clean Deadlift to mid-thigh + clean pull
4 x 3 + 1 @ 80%
4. Pause Back Squat
5 x 4 @ 65%
MIDLINE
4 Rounds NFT
12 GHD Sit Ups
5 Strict Unbroken HSPU
CLASS WOD
For Time...
1K Row
30 Cleans (135/95)
50 Burpees
Friday, December 19, 2014
28.4
STRENGTH
1. Snatch
2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, Then work to heavy single
2. Clean and Jerk
2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, Then work to heavy single
3. Front Squat
2 x 3 @ 65%, 2 x 3 @ 75%, 3 x 3 @ 80%
COMP WOD
At 0:00
7 Min AMRAP
7 Deadlifts (315/205)
10 M Sprint
14 Alt Pistols
21 Double Unders
10 M Sprint
At 15:00
9-7-5
Thruster (135/95)
Muscle Ups
At 30:00
100 M Sprint every 2 Minutes for 10 Mniutes
1. Snatch
2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, Then work to heavy single
2. Clean and Jerk
2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, Then work to heavy single
3. Front Squat
2 x 3 @ 65%, 2 x 3 @ 75%, 3 x 3 @ 80%
COMP WOD
At 0:00
7 Min AMRAP
7 Deadlifts (315/205)
10 M Sprint
14 Alt Pistols
21 Double Unders
10 M Sprint
At 15:00
9-7-5
Thruster (135/95)
Muscle Ups
At 30:00
100 M Sprint every 2 Minutes for 10 Mniutes
Wednesday, December 17, 2014
28.3
STRENGTH
1. Block Snatch Pull + Snatch (below knee)
5 x 2 (1+1) @ 75%
2. Block Clean Pull + Clean (below knee)
5 x 2 (1+1) @ 75%
3. Snatch Deadlift to Knee + Snatch Pull
3 x 3 + 1 @ 75% (of snatch), 2 x 3 + 1 @ 80%
4. Front Squat
2 x 3 @ 65%, 2 x 3 @ 70%, 2 x 3 @ 75%
CLASS WOD
For Time...
1000 M Row
20 Toes to Bar
30 Deadlifts (225/155)
20 Toes to Bar
1000 M Row
COMP WOD
10 Rounds for Time
5 Box Jumps (30/24)
10 M Sprint
5 Hang Power Cleans (115/75)
10 M Sprint
1. Block Snatch Pull + Snatch (below knee)
5 x 2 (1+1) @ 75%
2. Block Clean Pull + Clean (below knee)
5 x 2 (1+1) @ 75%
3. Snatch Deadlift to Knee + Snatch Pull
3 x 3 + 1 @ 75% (of snatch), 2 x 3 + 1 @ 80%
4. Front Squat
2 x 3 @ 65%, 2 x 3 @ 70%, 2 x 3 @ 75%
CLASS WOD
For Time...
1000 M Row
20 Toes to Bar
30 Deadlifts (225/155)
20 Toes to Bar
1000 M Row
COMP WOD
10 Rounds for Time
5 Box Jumps (30/24)
10 M Sprint
5 Hang Power Cleans (115/75)
10 M Sprint
Tuesday, December 16, 2014
28.2
STRENGTH
1. Jerk
3 @ 65%, 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 2 @ 85%
2. Hang Power Clean (Below Knee)
2 x 3 @ 50%, 2 x 3 @ 60%
3. Snatch Push Press + Overhead Squat
3 + 2 @ 70%, 2 x 3 + 2 @ 75%
COMP WOD
2 Rounds...
12 Broad Jump
400 M Run
Rest as needed between rounds
CLASS WOD
12 Min AMRAP
10 Wall Ball
10 Alt Snatch (70/50)
30 Double Under
1. Jerk
3 @ 65%, 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 2 @ 85%
2. Hang Power Clean (Below Knee)
2 x 3 @ 50%, 2 x 3 @ 60%
3. Snatch Push Press + Overhead Squat
3 + 2 @ 70%, 2 x 3 + 2 @ 75%
COMP WOD
2 Rounds...
12 Broad Jump
400 M Run
Rest as needed between rounds
CLASS WOD
12 Min AMRAP
10 Wall Ball
10 Alt Snatch (70/50)
30 Double Under
Monday, December 15, 2014
28.1
STRENGTH
1. Block Snatch Pull + Snatch (mid-thigh) 5 x 2 (1+1) @ 70%
2. Block Clean Pull + Clean (mid-thigh) 5 x 2 (1+1) @ 70%
3. Clean Deadlift to Knee + Clean Pull 2 x 3 + 1 @ 75%, 3 x 3 + 1 @ 80%
4. Pause Back Squat 3 x 5 @ 60%, 3 x 5 @ 65%
SPRINTS
1. 10 x 5 Yard Starts
2. 5 x 10 Yard Sprints
3. 4 x 40 Yard Sprints
CLASS WOD
For Total Reps
1 Minute Squat Cleans (185/125)
1 Minute HSPU
2 Minute Squat Cleans (185/125)
2 Minute HSPU
3 Minute Squat Cleans (185/125)
3 Minute HSPU
COMP WOD
7 Minute AMRAP
10 Alt Jumping Lunge
10 Jumping Squats
6 DB Push Press (50/30)
1. Block Snatch Pull + Snatch (mid-thigh) 5 x 2 (1+1) @ 70%
2. Block Clean Pull + Clean (mid-thigh) 5 x 2 (1+1) @ 70%
3. Clean Deadlift to Knee + Clean Pull 2 x 3 + 1 @ 75%, 3 x 3 + 1 @ 80%
4. Pause Back Squat 3 x 5 @ 60%, 3 x 5 @ 65%
SPRINTS
1. 10 x 5 Yard Starts
2. 5 x 10 Yard Sprints
3. 4 x 40 Yard Sprints
CLASS WOD
For Total Reps
1 Minute Squat Cleans (185/125)
1 Minute HSPU
2 Minute Squat Cleans (185/125)
2 Minute HSPU
3 Minute Squat Cleans (185/125)
3 Minute HSPU
COMP WOD
7 Minute AMRAP
10 Alt Jumping Lunge
10 Jumping Squats
6 DB Push Press (50/30)
Friday, December 12, 2014
Saturday 27.4
Steve Miller will be at the gym at 11AM. Cost is $20.
STRENGTH
1. Push Press + Jerk
2 x 3 + 1 @ 50%, 2 x 3 + 1 @ 60%, 2 x 3 + 1 @ 65%
(3 Push Press + 1 Jerk) Use % of Jerk 1RM
2. Hang Power Snatch (below knee)
3 x 4 @ 50% of Snatch
3. Muscle Snatch
3 x 4 @ 35% of Snatch
COMP WOD
20 Back Squats (225/155)
3K Row
20 Back Squats (225/155)
Rest 10 Minutes
21 Push Jerks (185/115)
21 Knees to Elbow
15 Push Jerks
15 Knees to Elbow
9 Push Jerks
9 Knees to Elbow
*K2E are actually knees touching elbow....not bicep, not armpit, not air.
STRENGTH
1. Push Press + Jerk
2 x 3 + 1 @ 50%, 2 x 3 + 1 @ 60%, 2 x 3 + 1 @ 65%
(3 Push Press + 1 Jerk) Use % of Jerk 1RM
2. Hang Power Snatch (below knee)
3 x 4 @ 50% of Snatch
3. Muscle Snatch
3 x 4 @ 35% of Snatch
COMP WOD
20 Back Squats (225/155)
3K Row
20 Back Squats (225/155)
Rest 10 Minutes
21 Push Jerks (185/115)
21 Knees to Elbow
15 Push Jerks
15 Knees to Elbow
9 Push Jerks
9 Knees to Elbow
*K2E are actually knees touching elbow....not bicep, not armpit, not air.
Wednesday, December 10, 2014
27.3
STRENGTH
1. Block Snatch Pull + Snatch (Below Knee)
3 x 2 (1+1) @ 70%, 2 x 2 (1+1) @ 75%
2. Block Clean Pull + Clean (Below Knee)
3 x 2 (1+1) @ 70%, 2 x 2 (1+1) @ 75%
3. Snatch Deadlift to Knee + Snatch Pull
3 x 3 + 1 @ 65%, 2 x 3 + 1 @ 70%
4. Pause Back Squat
2 x 5 @ 65%, 4 x 5 @ 70%
CLASS WOD
Three Rounds for Time...
30 Calorie Row
100 Double Unders
30 KB Swings (1.5/1)
SKILL
1. Legless Rope Climb Practice
2. 10 Shuttle Run with 20 sec Rest
10 yards down, 10 yards back, 10 yards down. Touch the ground with your hand at each turn around.
1. Block Snatch Pull + Snatch (Below Knee)
3 x 2 (1+1) @ 70%, 2 x 2 (1+1) @ 75%
2. Block Clean Pull + Clean (Below Knee)
3 x 2 (1+1) @ 70%, 2 x 2 (1+1) @ 75%
3. Snatch Deadlift to Knee + Snatch Pull
3 x 3 + 1 @ 65%, 2 x 3 + 1 @ 70%
4. Pause Back Squat
2 x 5 @ 65%, 4 x 5 @ 70%
CLASS WOD
Three Rounds for Time...
30 Calorie Row
100 Double Unders
30 KB Swings (1.5/1)
SKILL
1. Legless Rope Climb Practice
2. 10 Shuttle Run with 20 sec Rest
10 yards down, 10 yards back, 10 yards down. Touch the ground with your hand at each turn around.
Tuesday, December 9, 2014
27.2
STRENGTH
1. Find 1 RM Bench
2. Jerk
3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%
3. Hang Power Clean (Below the knee)
3 x 4 @ 50% of full clean
4. Snatch Push Press + Overhead Squat
3 x 3 SPP + 2OH @ 65% of snatch
CLASS WOD (6PM)
"Nancy"
5 Rounds for Time...
400 M Run
15 Overhead Squats (95/65)
COMP WOD
21-15-9
Deadlift (315/205)
Box Jump (30/24)
1. Find 1 RM Bench
2. Jerk
3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%
3. Hang Power Clean (Below the knee)
3 x 4 @ 50% of full clean
4. Snatch Push Press + Overhead Squat
3 x 3 SPP + 2OH @ 65% of snatch
CLASS WOD (6PM)
"Nancy"
5 Rounds for Time...
400 M Run
15 Overhead Squats (95/65)
COMP WOD
21-15-9
Deadlift (315/205)
Box Jump (30/24)
Monday, December 8, 2014
27.1
STRENGTH
Block Snatch Pull + Snatch (mid-thigh)
3 x 2 (1+1) @ 65%, 2 x 2(1+1) @ 70%
Block Clean Pull + Clean (mid-thigh)
3 x 2 (1+1) @ 65%, 2 x 2(1+1) @ 70%
Clean Deadlift to Knee + Clean Pull
3 x 3 + 1 @ 65%, 2 x 3 + 1 @ 70%
Front Squat
2 x 3 @ 60%, 2 x 3 @ 65%, 2 x 3 @ 70%
SKILL
Find Max Height Box Jump
CLASS WOD (5PM)
8 Rounds for Time
8 Hang Power Cleans (135/95)
8 Hand Release Push Ups
8 Ab Mat Sit Ups
COMP WOD (6PM)
5 Rounds....
10 Burpee Pull Ups
10 Alt Jumping Split Lunges
Block Snatch Pull + Snatch (mid-thigh)
3 x 2 (1+1) @ 65%, 2 x 2(1+1) @ 70%
Block Clean Pull + Clean (mid-thigh)
3 x 2 (1+1) @ 65%, 2 x 2(1+1) @ 70%
Clean Deadlift to Knee + Clean Pull
3 x 3 + 1 @ 65%, 2 x 3 + 1 @ 70%
Front Squat
2 x 3 @ 60%, 2 x 3 @ 65%, 2 x 3 @ 70%
SKILL
Find Max Height Box Jump
CLASS WOD (5PM)
8 Rounds for Time
8 Hang Power Cleans (135/95)
8 Hand Release Push Ups
8 Ab Mat Sit Ups
COMP WOD (6PM)
5 Rounds....
10 Burpee Pull Ups
10 Alt Jumping Split Lunges
Saturday, December 6, 2014
26.4
STRENGTH
15 Min to Est 1RM Clean and Jerk
COMP WOD
At 0:00
Three Rounds...
15 C2B Pull Ups
10 Power Snatch (135/95)
50 Double Unders
At 15:00
10 Min AMRAP
5 Deadlifts (275/185)
10 HSPU
15 Wall Balls (20/14)
At 35:00
4 x 200 M Run with 30 sec Rest
At 50:00
4 x 200 M KB Farmers Carry with 1 Min Rest
15 Min to Est 1RM Clean and Jerk
COMP WOD
At 0:00
Three Rounds...
15 C2B Pull Ups
10 Power Snatch (135/95)
50 Double Unders
At 15:00
10 Min AMRAP
5 Deadlifts (275/185)
10 HSPU
15 Wall Balls (20/14)
At 35:00
4 x 200 M Run with 30 sec Rest
At 50:00
4 x 200 M KB Farmers Carry with 1 Min Rest
Wednesday, December 3, 2014
26.3
COMP WOD
5 Rounds for Time...
15 Sumo Deadlift High Pulls (75/55)
15 Thrusters (75/55)
CLASS WOD and STRENGTH
Do it.
5 Rounds for Time...
15 Sumo Deadlift High Pulls (75/55)
15 Thrusters (75/55)
CLASS WOD and STRENGTH
Do it.
Tuesday, December 2, 2014
26.2
STRENGTH
Overhead 9 Min EMOM
3 x 3 x 3 @ HAP
(3 x 3) Shoulder Press, (3 x 3) Push Press, (3 x 3) Jerk
Back Squat
Find 1RM Max. Use Safety or spotter if needed.
Class WOD
12 Min AMRAP
10 Front Squats (155/105)
5 Burpee Muscle Ups
COMP WOD
Five Rounds NFT
10 KB Goblet Walking Lunges
30 M Prowler Push @ Heavy
Overhead 9 Min EMOM
3 x 3 x 3 @ HAP
(3 x 3) Shoulder Press, (3 x 3) Push Press, (3 x 3) Jerk
Back Squat
Find 1RM Max. Use Safety or spotter if needed.
Class WOD
12 Min AMRAP
10 Front Squats (155/105)
5 Burpee Muscle Ups
COMP WOD
Five Rounds NFT
10 KB Goblet Walking Lunges
30 M Prowler Push @ Heavy
Monday, December 1, 2014
26.1
STRENGTH
Front Squats
Do Class Front Squats, 4 x 3 @ HAP
Snatch
Find 1RM
Squat Snatch + Overhead Squat
7 x 1 @ HAP
CLASS WOD 5PM
30 Toes to Bar
then
3 Rounds
15 Hang Power Cleans
15 Burpees
then
30 Toes to Bar
COMP WOD 6PM
8 Min AMRAP
10 Alt KB Snatch (1.5/1)
5 Strict Chin Ups
Front Squats
Do Class Front Squats, 4 x 3 @ HAP
Snatch
Find 1RM
Squat Snatch + Overhead Squat
7 x 1 @ HAP
CLASS WOD 5PM
30 Toes to Bar
then
3 Rounds
15 Hang Power Cleans
15 Burpees
then
30 Toes to Bar
COMP WOD 6PM
8 Min AMRAP
10 Alt KB Snatch (1.5/1)
5 Strict Chin Ups
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