Workout

12/28/17

Workout of the Day

1. Team WOD (15:00-60:00)
In Teams of 3
45 minute row for max distance
-One person works at a time.

*If you have the equipment use the assault bike or airdyne bike today.
**Accumulate 15 challenging Strict Handstand Push-ups throughout the duration of this workout.

2. Cool Down (optional)
If time allows:
1) Pigeon Stretch, 60-90 seconds per leg
2) Kneeling Forearm Stretch, 60 seconds

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Looking for hard sprint efforts amongst 3 athletes today. Do not treat this like 3 intervals of 15 minutes, you should be switching often and rowing really hard. If you aren’t out of breath in the minute you are rowing WAY too easy. The HSPUs are designed to be performed in sets of 3-5 of the hardest variation of HS pressing you can do for reps. Deficit, or parallettes for the ninjas, and scaled with AbMats or pike pushups for the rest of us.

 

Posted in Workout | Comments Off on 12/28/17

12/27/17

Workout of the Day

1. WOD (20:00-45:00)
EMOM 20min: (20:00 – 45:00)
Minute 1: 10 Kettlebell Front Rack Cossack Squats (build up in load over the course of the EMOM)
Minute 2: 5/5 Single Arm Ring Row (3 second lowering phase)
Minute 3: 7 Box Jumps (36″/30″)
Minute 4: 7 Ring Dips (False Grips)

2. Accessory Work (45:00-60:00)
5-7 Rounds Not For Time::
1 Legless rope climb + 5-7 Toes to Bar

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today we are going for quality movement over speed on non-standard skills. You will notice an absence of intensity by-design. We want you to focus on the form of these complex movements. Scaling should be to a movement that is still challenging, or simply scale the reps each minute. You should plan to have 15-20 seconds of rest each minute. Remember to leave your ego at the door today, especially for you high box jumpers trying to sacrifice reps and quality for another inch.

 

Posted in Workout | Comments Off on 12/27/17

12/26/17

Only one class at each location today – 9 AM

Open Gym:
Hangar: 10-12 AM
Deuce: 8-9 AM

Workout of the Day
21 – 15 – 9 reps for time:
Wall Ball (20lbs/14lbs)
Kettlebell Swings (24kg/16kg)
Pull-ups

Coach and Athlete Notes:
Expect huge classes today, and be prepared for multiple heats. Be there to cheer on your friends, and enjoy the holiday fitness spirit. Ideally, this entire WOD is unbroken. If you ever have to drop to sets of less-than-5 on anything, you should scale those movements from the beginning. This one should be VERY fast and should feel more like Fran than you will want. This shouldn’t be a “development” WOD, it’s a sprint to burn off those Cookies!

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12/25/17

Both locations closed today,
Merry Christmas!!
12/26 – 9am class only, both locations

Posted in Workout | Comments Off on 12/25/17

12/24/17

Both locations closed today and tomorrow,
Have a Wonderful Christmas!!

Posted in Workout | Comments Off on 12/24/17

12/23/17

Workout of the Day

1. WOD (25:00-50:00)
Hang from a pull-up bar for 5 minutes
Each time you drop from the bar, perform:
30 Lunges
30 Abmat Situps
30 Second High-Plank Hold

1. Cool Down (50:00-60:00)
Foam Roll & Barbell Mash your legs!

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This is a challenging workout designed to see how long you can suffer in a static hang. Athletes with great grip strength might be able to finish this Sub-10, but most of us will be in the 15-20 minute range. Athletes should know If your first effort is less than 30 seconds, consider scaling the total hang-time to 4 or 3 minutes. Don’t scale the working reps, as you will want the rest-time of more work between hang attempts. For the high-plank, make sure your palms are open and on the ground to stretch those grip muscles and give them some relieve. If you want more of a challenge, increase the time to 6 or 7 minutes.

 

Posted in Workout | Comments Off on 12/23/17

12/22/17

Workout of the Day

1. WOD (30:00-45:00)
For time:
AMRAP 15 minutes
Run 200m
10 Burpee Pulll-ups

2. Toes to Bar Skill/Stamina (49:00-60:00)
1) 4 sets 4 Strict Toes Over PVC
*Scale to strict hanging knee raise if unable to perform this movement.

2) 3 position Toes to Bar Drill
3 sets of: 3 low + 3 med + 3 high
*Scale to 2 reps of each movement if grip strength is an issue.

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today we want to give the barbell a rest and do some good, old-fashioned, runnin’ and burpin’. The goal for everyone should be to get 5+ rounds on this. The reps and distance are short, so you should have a great work-to-rest ratio. Don’t sprint out the gate, but you should be able to keep a pretty fast steady pace. Don’t forget proper breathing on the burpee pull ups!

Posted in Workout | Comments Off on 12/22/17

12/21/17

Workout of the Day

1. Partner WOD (27:00-52:00)
Partner Workout
AMRAP 20 minutes
50 Double Unders per person (relay style)
50 Power Cleans, accumulated (135/95)
50 Double Unders per person (relay style)
40 Power Cleans, accumulated (165/115)
50 Double Unders per person (relay style)
30 Power Cleans, accumulated (185/125)
50 Double Unders per person (relay style)
20 Power Cleans, accumulated (205/135)
50 Double Unders per person (relay style)
AMRAP with remaining time Power Cleans (225/155)

*For the Double Unders- One person does all 50 and then the next person does all 50.
*For the Power Cleans- One person works at time.

2. Cool Down (52:00-60:00)
1) 90 seconds/side- Lower leg barbell smash
2) 90 seconds Upper back roll
3) 15 Roll Over V-sits

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
You’ll want to share a barbell with a partner today if possible, so try and find someone who wants to use the same weight. The double unders are meant to take ~1 minute each, so if you scale, keep the reps and type of jumping you do within those bounds. The weights on this are guidelines, so just follow the “Get heavier do fewer” to meet your ability level and desired amount of fun.

 

Posted in Workout | Comments Off on 12/21/17

12/20/17

Workout of the Day

1. WOD “12 Days of Christmas”
For Time:
Weight (95/65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Ho Ho Ho! 3, 2, 1, Go! Today is all about having a great time with your gym friends and family. No one cares what your time is. Even with an empty bar this will take you 30-40 minutes. Go as hard or easy as you want, and HAVE FUN!

 

Posted in Workout | Comments Off on 12/20/17

12/19/17

Workout of the Day

1. WOD “15.5” (22:00-42:00) (22:00-52:00 if two heats)
27-21-15-9
Calorie Row
Thruster (95/65)
*Feel free to use same calorie bike or ski erg if large class.
Or, if you want to keep the intensity high, you can even split reps with a partner.

2. Cool Down and Accessory Work (45:00-60:00)
1) Row, bike, jog, or jump rope for 3-5 minutes
2) Core Skill work
2 sets of
10 V-Ups
10 2-second Supermans
60-second low plank hold

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
For those of you that remember 15.5, its all about the row! If you go too hard on the row on any round, it can cause you to slam into the wall. Remember how you felt running a mile last week and then picking up the bar for thrusters? Just like that. If you scale, scale aggressively and try to pick a weight that will let you go unbroken on the thrusters! Go find that deep burn!

Posted in Workout | Comments Off on 12/19/17