Workout

5/7/18

Caption this!

UPCOMING EVENTS
May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

1. WOD (25:00 – 45:00)
4 Rounds for time of:
200m Run
15m Double dumbbell or kettlebell overhead walking lunge (55lbs/35lbs dumbbell or 53lbs/35lbs kettlebell per hand)
10 Toes to bar
5 Bar muscle ups

L3 – 55/35, T2B, BMU
L2 – 35/25, Knee-Ups, Pull-Ups
L1 – 25/15(side-hold), Sit-ups, Push-Ups

2. ACCESSORY WORK (50:00 – 60:00)
50 Seated bar row to chest
50 Band face pulls
1:00/1:00 Lat roll

COACH AND ATHLETE NOTES:
This workout is difficult, and you need to avoid sprinting through it. Take you time on the technique, as most athletes will need to scale today. Pick loads and reps that let you go unbroken on the first 2 rounds.

5/5/18

Happy Cinco de Mayo!
With a partner for time:
50 Dumbbell push jerks + Handstand hold (65lbs/45lbs per hand)
50 Calorie row or assault bike, accumulated
50 Dumbbell facing burpees, synchronized
500 meter run together

Workout specifics:
1) Accumulate 50 push jerks. A person can only be working while their partner is holding a handstand on the wall
2) Break up the row in any fashion.
3) Synchro for the burpees is the only chest on the ground at the same time. Each partner jumps over a DB.

5/4/18

1. Strength
Back squat, 3×7

2. Workout
For time:
30-20-10
Kettlbell swing (70lbs/53lbs)
Box jump over (24″/20″)

L3 – As written
L2 – 53/35 lb.
L1 – Lighter KB and/or to Russian swing. 20/16″ box.

COACHING NOTES
Back squats for heavy 7’s, then a fast paced hip extension focused workout. Faster athletes will be in the 6-7 minute range and no one should go beyond 10 minutes. The load on the swings should allow for the rounds to be completed in no more than 2 sets.

5/3/18

1. Workout (26:00 – 60:00)
EMOM 32 minutes
Minute 1: 5 Power snatch (135lbs/95lbs)
Minute 2: 15 Wall ball shots (20lbs/14lbs to 10’/9′ target)
Minute 3: 2 Rope climbs
Minute 4: 20 Jumping lunges

COACHING NOTES
Today’s workout is some high intensity interval training. Scale reps or modify movement to maintain 15-20 seconds of rest each round…Even if you have to change reps mid-workout!

5/2/18

 

1. Strength
Bench press, 3×3

2. Workout
3 Rounds for max reps:
1:00 Row for calories
1:00 Double unders
1:00 Strict pull-ups
1:00 Rest

COACHING NOTES
Bench press 3rm to start the day. Looking for all 3 sets to be heavy. Push the pace on the row and the double unders. Keep the pull-ups strict and break them up during the minute into small sets to accumulate reps.

5/1/18

Are you fueling your body with the right nutrients??

1. Workout
6 Rounds for time:
200 meter run
15 Burpees
200 meter run
10 Power cleans

L3 – 135/95
L2 – 115/75
L1 – 95/65

COACHES NOTES
Work to keep a sustainable pace throughout all rounds today. The first round of power cleans should be able to be done unbroken. Faster athletes will be done in about 20 min. Time cap at 26:00!

4/30/18

What goes up, must come down. Athlete – Lilly. Picture – Sam Conley.

Memorial Day Murph. Monday, May 28th. RSVP and more details here.

1. Workout
Overhead squat, 4 sets of 3 building. No failures please!

2. Conditioning
1×100 reps of Overhead squat

L3 – 95/65
L2 – 75/55
L1 – 45/35

COACHES NOTES
The goal today is to work on opening our bodies with some moderate to heavy overhead squats. Then, reduce load to something that you can get 15-20 reps unbroken with good form…And, do 100 total. Rest as needed to maintain good form!

4/28/18

Adam getting stronger in the weightlifting class.

1. WOD (25:00-55:00, this includes all 3 sections)
With a partner:
In 7:00
Find a 3 rep max hang power snatch.

*The first attempt must be with an unloaded barbell.

Rest 3:00 after the snatching

With a partner
As many reps as possible in 7:00
Synchronized bar facing burpees
*Log team reps for leaderboard

Rest 3:00 after the burpees

With a partner:
As many reps as possible in 7:00
Max calorie row

*Partners rotate in any fashion.

COACH AND ATHLETE NOTES:
You and your partner have three missions today, each lasting 7-minutes. Be prepared to start on any of them and rotate as needed! Be careful of your surroundings with snatches and burpees happening at the same time. Everyone gets an RX today so have fun and push your partner!

4/27/18

You gotta REACH for your goals!

1. Front Squat Test (24:00-45:00)
3,3,2,2,1,1,1,1,1 @ 2:00,4:00,6:00,8:00,10:00…

Establish 1 rep max in 21:00
Use chart as a guide for sets. The bar starts empty. For the first 6 sets lift every 2:00 and the last 3 sets every 3:00. Log your heaviest successful lift.

2. Shoulder press test (45:00-60:00)
Establish 1 rep max in 15:00
3,3,2,2,1,1

COACH AND ATHLETE NOTES:
The bar starts empty today and we will add weight every lift You should start to feel “very heavy” around the 10-12 minute mark. Once you transition to singles, the rest goes from 2->3 minutes. Keep the clock running when you transition to the shoulder press, and strip the bar down and build back up to a heavy single.

4/26/18

Randy working his EXPLOSIVENESS!

1. WOD (33:00 – 45:00)
For Time:
21-15-9
Push Jerk
400 meter run after each round

Weights per round
Round of 21: 135lbs/95lbs
Round of 15: 165lbs/115lbs
Round of 9: 195lbs/135lbs

2. Accessory Work (50:00 – 60:00)
3 Rounds, NOT for time:
10/10 3 Point Dumbbell Row (use a 0:03 lower phase)
15 Hollow rocks
20 V-ups or abmat sit-ups

COACH AND ATHLETE NOTES:
Scale the weights today knowing that we want you to take no more than 2 breaks on each set. Everyone will have different numbers to start and end, and the weight difference between the round of 21 and 9 should be 20-30% range. You have to move fast on the run as you will want as much time to spend with the jerks as possible, and that last 400 is an all out sprint!