WOD

9/25/17

Workout of the Day

1. SKILL AND INSTRUCTION (8:00-15:00)
Hang Squat Clean

2. WOD Pt 1 (25:00-50:00)
Hang Squat Clean
1-1-1-1-1-1-1

WOD Pt 2 (50:00-55:00)
1 Set Max Rep Front Squats at 70% of 1 RM Hang Squat Clean for the day.

3. Cool Down (55:00-60:00)
5 minutes to Row, bike, or Jog easy

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is a rare opportunity to work on the easiest portion of the Clean. From the hang there are fewer moving parts and you can focus on racing under the bar, maintaining a good receiving position, and driving out of the bottom. Your first of 7 “working” reps should be above 80% of your 1RM. Warm up plenty before you declare your first recorded lift. Newer lifters should replace the singles with sets of 5 and focus on building familiarity with the technique. Be prepared to lift every 3-4 minutes

 

Posted in WOD | Comments Off on 9/25/17

9/24/17

Gymnastics at the Hangar (Broomfield) from 10-11am today taught by PB.

Workout of the Day
30 Muscle-ups for Time

We will do drills with the False Grips and find a good substitute or repetition modification if 30 reps is unreasonable. But, you WILL get better at muscle ups today!

Post your scores to the Whiteboard.

Posted in WOD | Comments Off on 9/24/17

9/24/17

Workout of the Day
Open Gym & Skills Work!

If you didn’t have a chance to do your Lurong Nutrition Benchmark WOD on Tuesday, use today’s Open Gym to get it done!
Scores must be submitted by 11:59pm on Monday 9/25

 

Posted in WOD | Comments Off on 9/24/17

9/23/17

Workout of the Day

1. SKILL AND INSTRUCTION (15:00-35:00)
Tire Flips

2. WOD (45:00-60:00)
5 rounds for time:
10 partner tire flips (total)
400m run *or* 500m row together

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We haven’t done tire flips in a while, so be prepared to drill the technique a lot today. There are 10 total flips each round, so each partner will do 5, and you will alternate reps. If you want to get into the mindset, here are two old-school videos to watch on the finer points of tire flips: http://bit.ly/2x6QXG5 and http://bit.ly/2x6GASw

 

Posted in WOD | Comments Off on 9/23/17

9/22/17

Workout of the Day

1. WOD (40:00-60:00)
5-rep Beep Test
Every minute on the minute for as long as possible:
5 Thrusters (75/55)
5 Pull-ups
5 Burpees
** At 10 minutes, switch to 6-reps, at 15, switch to 7.

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
There is no rest in here today – it is short and brutal! Everything will feel easy on Round 1 – but that comfortable feeling will quickly fade. Stay in a positive head-space and keep moving and keep breathing. You should use all of the time in each minute and avoid redlining for as long as possible. If you are still moving well at 10 minutes, the WOD bumps to 6 reps, and at 15 minutes, 7 reps. If you make it to 20, let us know, because it’s time to book flights to the 2018 Games.

 

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9/21/2017

**Reminder – FREE community workouts tonight at 6:30 pm at Broomfield and Arvada locations. This is a great chance to show a friend or co-worker what MBS is all about! **

Workout of the Day

1. SKILL AND INSTRUCTION (13:00-20:00)
Power Clean and Jerk

2. WOD (30:00-45:00)
“Gwen”
15-12-9 reps for max load:
Clean & jerk

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Rest as needed between sets.

3. Flexibility and Core (45:00-60:00)
1) 3 Sets of PNF Banded Hamstring Stretch
Relax 20 seconds/Contract 10 seconds/Relax 20 seconds/Contract 10 seconds/Relax 20 seconds

2) 3 sets
30 second Butterfly Stretch
15 second Middle Split Stretch

3) 3 sets
15 Hollow Rocks
15 Arm Haulers

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This WOD is all about having good form on the Clean and Jerks and knowing your grip limits! Don’t let your form break down, and don’t race through it. Move steady and hold on tight for the last couple reps. These reps MUST be Touch and Go! No Resting at the bottom, but you can rest at the shoulder or the top. Weight should be fairly light, and a couple starting recommendations would be
Women: 65 / 75 / 85
Men: 95 / 105 / 115

 

Some Bad A$$ Athletes, straight crushing the Lurong WOD on Tuesday!

 

Posted in WOD | Comments Off on 9/21/2017

9/20/2017

Workout of the Day

1. SKILL AND INSTRUCTION (13:00-20:00)
Double-Unders

2. WOD (40:00-55:00)
“Reverse Annie’s Zen” (15-min Cap)
For Time:
10 Sit-up
10 Double Unders OR 20 speed-steps
20 Sit-up
20 Double Unders OR 40 speed-steps
30 Sit-up
30 Double Unders OR 60 speed-steps
40 Sit-up
40 Double Unders OR 80 speed-steps
50 Sit-up
50 Double Unders OR 100 speed-steps
** Every time you break on the jump rope, 50m run penalty.

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Everyone complains that jumping rope gets harder as you get tired, so today we are going to force you to work on those skills! This is a WOD that rewards you for going unbroken. If you do break, you get a quick jog to collect your thoughts and try to calm down from any frustration you might be feeling – Perhaps try humming a DIsney tune in your head (Let it go…). Take a breath or two before starting the jump-rope to collect yourself, and try to stay focused and unbroken. The scale today is speed-steps… NOT SINGLES! There should be no single unders today unless you have an injury, and scale the reps if speed-steps are difficult.

 

Posted in WOD | Comments Off on 9/20/2017

9/19/17

Workout of the Day

“Raising the Bar Test”
9 min AMRAP:
8 Lateral Bar Hop Burpees
7 Cleans
6 Front-Rack Lunges
5 Shoulder-to-Overhead

Level 3: Open- 135 / 95, Masters – 135 / 95, Masters+ -115 / 75
Level 2: Open – 95 / 55, Masters – 95 / 55, Masters + – 65 / 45
Level 1: Open – 65 / 45 (Squats), Masters – 65 / 45 (Squats), Masters+ – 45 / 35
** Level 1 athletes perform Squats instead of lunges

Post your scores to the Whiteboard.   AND POST THEM TO YOUR LURONG PAGE!! 

COACH AND ATHLETE NOTES:
This is the first Lurong challenge WOD so make sure you record your results to submit online. 9 minutes is a very long time for this combo. Pace well, but keep moving and keep breathing! Rest is your enemy today. This should be an accurate measure of your current fitness, so please don’t sand-bag this WOD.

 

Posted in WOD | Comments Off on 9/19/17

9/18/17

Workout of the Day

1. SKILL AND INSTRUCTION (15:00-20:00)
Squat Therapy

2. WOD(30:00-50:00)
3 Rounds:
10 Back squat (225lbs/155lbs)
400m Run
Rest 3 minutes between rounds

2. COOL DOWN (50:00-60:00)
2 Rounds
1 Minute of slow/consistent paced air squats
1 minute spiderman stretch/leg

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
The trick today is balancing the choice of weight on the back squats. It should be possible to go unbroken each round, but the last 1-3 reps should be hard. Hint: if you are done with the squats in 20 seconds, that isn’t “hard”. You also get lots of rest so run hard!

Some members of the 5am MBS II Class, who completed the Summit Assault in Winter Park this past weekend!
Way to go crew!!

 

 

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9/17/17

Nutrition Challenge Kick-off @ The Hanger 11AM!!

 

Skill: The Kipping Pull-up and creating efficiency in movement.

We will be working on learning what muscle to strengthen and engage to create a powerful kip, all the way to touching on the skill of butterfly pull-ups

 

5min EMOM:

5-10 Kipping Pull-ups

 

Skill 2: False Grip Muscle up training

3 Sets:

5 x 2 count FG muscle up drill

5 x Jefferson Curls

20 x Alt. Single Leg V-up (add DB if needed)

 

WOD:

5 Rounds For Time:

3 Muscle ups*

5 Push-up to Pike, using sliders (upper body and core strength exercise)

7 per leg DB Reverse Lunge

*Options for Muscle ups include:

1) Jumping Ring muscle up for an athlete who has the strength to perform a ring pull-up and ring dip but is missing the coordination

2) Banded False Grip muscle up for an athlete who has the coordination of the muscle up but is missing the strength

 

 

Posted in WOD | Comments Off on 9/17/17