Workouts 8.19.19 - 8.23.19

Congratulations to Josh Holden for placing 1st at Mayhem and Kaitlyn Poff, Kelly Findley, Amanda Peterson and Landen Brock for placing 3rd. You guy’s kicked some butt and represented the posse well.

Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique Work
Part A - Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Part B - Snatch Drop
5 Minutes to Build to Moderate Set of 3

Conditioning
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

Extra work

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Tuesday

Handstand Walk Conditioning
For Time (5 Minute Time Cap):
200' Handstand Walk

Overhead Walking Lunge
On the 2:30 x 4 Sets:
50' Barbell Overhead Walking Lunge

Conditioning
"Chips Ahoy"
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

Kilos: 61/43

Wednesday

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Conditioning
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

Kilo Dumbbell: 22.5/15
Kilo Barbell: 111/75

Extra work

Midline
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets.

Thursday

Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Conditioning
"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115
Kilos: 75/52

Extra work

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between.

Friday

Strict Press
5 Sets of 3
Aim to beat last week.

Bench Press
5 Sets of 3

Conditioning
"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

Midline
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups

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Workouts 8.12.19 - 8.16.19

We had a great gym get together at the Everts home this Saturday. Thank you so much for hosting. If you missed out this time make plans to be at the next one!

Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Conditioning
"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

Extra work

Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)
Rest 2:00 between efforts.

Tuesday

Conditioning
"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

Kilos - 22.5/15

Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

Wednesday

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning
"Optimus Prime"

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

8 minute recovery row

Thursday

Barbell Cycling
10-Rep Touch & Go Power Clean

Conditioning
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

Friday

5 rounds for time of:

Row 500 meters
15 bench presses

♀ 95 lb.
♂ 135 lb.

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Workouts 8.5.19 - 8.9.19

Achieving a goal is a wildly exhilarating thing. If you’re flirting with the idea of giving up, you could be throwing away something wonderful.

There’s going to be anxiety about uncertainty and fear about failing, but push yourself to keep going. After all, you’ll never know how close you are to succeeding if you quit now.

Monday

Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Kilos - Wallball: 9/6

Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.

Tuesday

Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.

Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks

Conditioning
"Beef Jerky"
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

Wednesday

Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Thursday

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Friday

Conditioning
"Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees

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Workouts 7.29.19 - 8.2.19 - Pool Party at Doc Everts on August 10th.

It’s fun to get together with people from the gym. We will be getting together at Doc Everts house for a pool party on August 10th. Everyone is invited! For details ask coach Q.

Monday

Clean Technique
5 Sets of the Complex:
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat

Then

3 rounds for time of:

Run 400 meters
15 power cleans
30 push-ups

♀ 105 lb. ♂ 155 lb.

Tuesday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

Conditioning
"Hot Sauce" Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 75/55 lb, 34/25 kg

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg

Rest 3:00

"Hot Sauce" Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Wednesday

Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Conditioning
"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Barbell Pounds - 115/85
Barbell Kilos - 52/38

Extra Work - Body Armor - Work up to HEAVY
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Thursday

Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Conditioning
"Nowhere Fast"
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
Barbell - 155/105 lb, 70/48 kg

Midline Conditioning
21-18-15-12:
Ski Erg Calories
GHD Sit-Ups

Friday

Gymnastic Focus Work
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Row 2000 Meters faster than last week.

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Workouts 7.22.19 - 7.26.19

We have Mealfit available for pick up every Monday afternoon at the gym. Mealfit is a great way to help keep your nutrition on point. They have a great variety of options. Order by Sunday at noon and pick up Monday at the gym by 4:30 PM. Check it out and order at www.mealfit.co

Monday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Conditioning
"Tailspin"
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65
Barbell Kilos - 43/29

Extra Work - Body Armor
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground.

Tuesday

Row 2K
This is a gauge on where we are with our rowing capacity. It is not intended to be a measuring stick against the past. It is an assessment.

Gymnastic Conditioning
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups , strict press
30 Kipping Handstand Pushups , push press

*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

Midline
Accumulate 1:30 of an L-Sit on rings
*Every break, complete :20s in a handstand hold.

Wednesday

Deadlift
20-Rep Heavy

Conditioning
"Meter Maid"
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
Wallball - 20/14#, 9/6 Kilos
Box Jump - 24"/20"

Thursday

Barbell Cycling
"Beast Builder V1"
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 53% of 1RM

Conditioning
"Scarface"
2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Friday

Conditioning
"We Work" (Teams of 3)
4 Rounds for Time:
800m Team Sandbag Run
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Team Sandbag Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Team Sandbag Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Team Sandbag Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks

30:00 Time Cap
Sandbag - 50/35 lb, 23/16 kg
1st Round (60's) 115/85 lb, 52/38 kg
2nd Round (50's) - 135/85 lb, 61/43 kg
3rd Round (40's) - 155/105 lb, 70/48 kg
4th Round (30's) - 175/125 lb, 79.5/57 kg

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Workouts 7.15.19 - 7.19.19 - Barons Game Outing This Saturday! Bring the fam!

Mark your calendar for this Saturday to join us for the Barons game at 6:30 PM. Bring the entire fam. There may be a group head down a little early and hang at Good People. If you have any questions reach out to Coach Q.

Monday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Conditioning
"Elizabeth"
For Time
21-15-9:
Squat Cleans
Ring Dips

Pounds - 135/95
Kilos - 61/43

Extra Work - Body Armor
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges

Tuesday

Conditioning
"Run DMC"
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds - 70/50
Dumbbell Kilos - 30/22.5

Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up (Supine)
Minute 3 - Banded Good Mornings
Not for score. Practice quality reps in each time domain.

Extra Work

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50' HS Walk

Wednesday

Barbell Cycling - Snatch
On the 2:30 x 3 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week

Conditioning
"BFF"
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings
Wallballs *Females 9' Target

Kettlebell Pounds - 53/35
Wallball Pounds - 20/14
Kettlebell Kilos - 24/16
Wallball Pounds - 9/6

Thursday

Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Rest 2:00 between sets.

Conditioning
"Mind Eraser"
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

Barbell Pounds - 135/95
Barbell Kilos - 61/43

Extra Work Midline
3 Giant Sets:
20 GHD Sit-Ups
40 Banded Push Downs
100m Farmers Carry
Rest 2:00 between sets.

Friday

Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95
Male Kilos - 61-70-83-70-61
Female Kilos - 43-47-56-47-43

Conditioning
"Double Header"
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

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Workouts 7.8.19 - 7.12.19 - Bring your spouse or significant other week.

All spouses and significant others are free this week. You will be their personal tour guide.

We will be hosting Female CF Games athlete 45-49 Nicole Abbott. Her daughter is at a soccer camp so she will be training with us this week. Look for her early in the am.

Monday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Conditioning
"Fish out of Water"
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell - 155/105

* Extra Work

Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

Tuesday

Romanian Deadlift + HSW Practice
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Obstacle Course Handstand Walk Practice

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice.

Gymnastic Conditioning
"21 Guns"
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

Conditioning
"Sugar Daddy"
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155
Barbell Kilos - 100/70

Wednesday

Conditioning
"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest

Barbell Pounds - 75/55
Barbell Kilos - 35/25

Midline
4 Sets:
Max Effort L-Sit Hold
15 Weighted Hip Extensions
Rest 1:30 between sets.

Thursday

Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)

Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

Conditioning
"Encore"
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag / Stone / Dball over Shoulder

Sandbag Pounds - 150/100
Sandbag Kilos - 70/45

Friday

3 rounds for time of:

750-m row
Plank for same time as row

Cash out 400 Meter Farmer Carry 53/35

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Workouts 7.1.19 - 7.5.19 - Bring a friend on July 4th 9:00 AM

Can you believe it’s July!? The sweat is flowing. Drag in your friends. We have a J19 group outing coming up in July. The plan is to go to a Barons game or get some dinner out. Ask Coach Quincy. You can also vote on the private page. Click here.

Monday

Conditioning
"Shake Weight"
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

Body Armor
3 x 100m Walk, two dumbbells.
First 25m - Left DB Overhead, right DB at Hang.
Second 25m - Left DB at Hang, right DB Overhead.
Third 25m - Both DB's at Front Rack
Fourth 25m - Both DB's Overhead

Tuesday

Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Conditioning
"Sicko Mode"
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (135/95)

Wednesday

Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

Conditioning
"Nancy"
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Extra work

Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Thursday - 9:00 AM Only

Friday - Open Gym Only

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WODs 6.24.19 - 6.28.19 - One week free trial for all new people

We are currently offering all newcomers a one week free trial. We are also offering all spouses and kids a one month free trial. Grab somebody by the ear and drag them in the gym.

Monday

Back Squat
3-Rep Heavy

Conditioning
"Escape from Wonderland"
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

Extra Work - Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

Tuesday

Deadlift
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep

Conditioning
"El Nino"
For Time:
1 Mile Run
50 DB Snatches (50/35) - Do not drop DB from overhead
400 Meter Sandbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")

Wednesday

Front Squat
Heavy Set of 3

Conditioning
"Walmart"
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Thursday

Strict Handstand Pushups
1 Attempt for Max Repetitions

Strict Pull-Ups
1 Attempt for Max Repetitions

Conditioning
"Helen"
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

Recovery Bike
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light

Friday

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning
"Bartender"
AMRAP 10: 135/95
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Midline
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

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WODs 6.17.19 - 6.21.19 - Happy Fathers Day!!!!

Happy Father’s Day to all our DADS!! What an awesome task and blessing.

I hope that everyone is having a great summer! For some people, fitness is seasonal. Sometimes it’s super easy to go to the gym and sometimes it’s the furthest thing from our minds. Even being a gym owner, I’ve found myself in tough seasons. Right now, I have a lot of irons in the fire, so I have allowed that to rob me of making fitness a priority. At least that’s what I tell myself. Recently, a little light bulb went off in my head. I realized I needed an accountability partner. A workout partner. Someone that’s in that consistent season who can help draw me out of the doldrums. It’s not hard to find a workout partner. Just look around the gym and see who’s doing what you want to do. Strike up a conversation with that person. Maybe tell them you need an accountability partner. Just that simple act can be the catalyst for consistency. My great friend, Stasi Bara, is my new workout partner. We kicked off this week with some tough workouts. I can already tell that things are definitely getting better. And, I don’t want to let my workout partner down. It’s truly a blessing. Find a partner. Peace, KO

Monday

Deficit Deadlift
6 Sets of 2
Deficit - 3"

Conditioning
"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

* EXTRA WORK _ Odd-Object Conditioning
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Tuesday

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

Conditioning
"Chest Hair"
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

Recovery Bike
Not for Score:
15:00 Recovery Bike
Athlete's choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Extra work

12 Sets for Time:
40% of Max Strict HSPU

Today - 12 x 40%
Last Week - 10 x 40%
2 Weeks Ago - 12 x 30%
3 Weeks Ago - 10 x 30%

Wednesday

Pausing Snatch Pulls - Part of warm up
5 Sets of 2
Pause (2) seconds at knee level.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

Extra Work - Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.

Thursday

Conditioning
"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Gymnastic Conditioning
For Time, with a 7:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

Friday

Conditioning (Team Version)
"Money Bags"
In Teams of 3, with a 30:00 Time Cap:
800m Wreckbag Run (70/50)
75 Box Jump Overs (24"/20")
50 Power Clean and Jerks (155/105)

200 Meter run
15 Rope Climbs (15')

200 Meter run
50 Power Clean and Jerks (155/105)
75 Box Jump Overs (24"/20")
800m Wreckbag Run (70/50)

Body Armor
3 x 8 - Tempo Dumbbell Push Presses
3 x 8 - Tempo Dumbbell Bent Over Row
3 x Max Effort Ring L-Sit Hold
Rest 1:00 between each set.

IMG_8242.jpg


6.10.19 - 6.14.19 - - Intro classes every M - W - F at 12:05 PM

We are riding back from our journey to Galveston, TX with trailer in tow. It’s been quite the journey in a bunch of good ways so far. . It’s very hot in Galveston. The hottest BOA in history. I actually have a relieving feeling about heading back to Birmingham where the weather is going to be amazing this week. I saw a potential low of 59 on Wednesday. Maybe one more time to build that needed fire.

Please refer people to the gym at noon on M-W-F for beginners classes. This class is coached in partnership with Mark Jenkins, Kelly and Staci Olcott and Kaitlyn Poff. There is one free class to anyone that would like to try. This is not a crossfit class. There is open gym to all members and drop ins at that time. Thanks in advance for your help.

Monday

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Conditioning
"Power Ranger"
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx - 155/105

Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s - Work
:45s - Rest

Tuesday

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

* Extra work - Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Wednesday

Power Snatch
Primer
9 Sets:  1 Tempo Snatch Pull + 1 Power Snatch
Power Snatch
5 Sets of 1

Conditioning
"Gut Check"
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*

Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

Thursday

3 rounds for time of:

Run 200 Meters

15-ft. rope climb, legless ascent and descent

Run 200 Meters
21 strict push-ups, chest to ground, feet on 20-in. box

Friday

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

Snatch Balance
5 Sets of 2

Conditioning
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

* Extra Work - Strict Handstand Pushups
10 Sets for Time:
40% of Max Strict HSPU

IMG_7559_Facetune_09-06-2019-14-59-52.jpeg


WODs 6.3.19 - 6.7.19

Monday

Deadlift
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts

Conditioning
"Jelly Belly"
50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts
Rx Barbell – 275/185

*Extra Work Body Armor
3 Sets:
30 Glute Bridges
200 Meter Double KB Carry*
Rest 2:00 between.

*On the Double KB Carry:
Meters 0-100 - Left KB in Front Rack, Right KB in Hang.
Meters 101-200 - Left KB in Front Rack, Right KB in Hang.

Tuesday

Push Jerk
5 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
... Followed by:
5 Sets of 1:
Push Jerk

Conditioning
"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35) - DO NOT DROP DBS FROM OH
40 Double-Unders
20/15 Calorie Row

Extra Work Body Armor
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs

Wednesday

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

"Adderall"
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

Thursday

For time:

Row 2,000 meters
21 Strict Pull Ups
15 KB Swings
Row 1,000 meters
15 Strict Pull Ups
12 KB Swings
Row 500 meters
9 Strict Pull Ups
9 KB Swings

♀ 95 lb. ♂ 135 lb.

Friday

5 minutes of scales practice
5 minutes of L-sit practice
5 minutes of handstand practice (inversion)
5 minutes of plank practice
5 minutes of stretching

IMG_8113.jpg


WODs 5.27.19 - 5.31.19 - Monday 9 AM Only

Happy Memorial Day weekend!! We will have a big group session Monday at 9 AM to remember our fallen comrades. This will be a great time of sweating and comradery. There will be scales for everyone. Be drinking water because it’s real Alabama heat out there right now. Can’t wait to see everyone!

Monday 9 AM Only

Murph

1 Mile run

100 Pull ups

200 Push Ups

300 Air Squats

1 Mile run

There are many ways to partition this workout. You may team up or reduce the reps. Push your self but be sure that it’s within your ability. Ask a coach if your not sure. 100 Pull ups or ring rows can be potentially dangerous for a de conditioned athlete.

Tuesday

If you completed Murph yesterday consider resting today.

Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79%
5 Sets of 1 - Climbing to a Heavy.
After each set, 25' HS Walk Practice.

Conditioning
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 225/155

Extra work

Aerobic Capacity
Choice of the three:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort

Wednesday

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

Extra Work Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

Thursday

Strict Handstand Pushups
10 Sets for Time:
30% of Max Strict Handstand Pushups

Conditioning
"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Midline
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups - Be super careful getting on an off the GHD

Friday

Overhead Squat
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Followed by,
Overhead Squat - 10 Rep Heavy

Conditioning
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65

Extra Work Body Armor
3 Giant Sets:
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2:00 between efforts.

10371627_676495762405127_6660275761568904965_n.jpg


WOD Up 5.20.19 - 5.24.19

WOD up from Columbus, OH? Can’t wait to get back to sweet home Alabama.

Monday

Power Clean Technique
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Assault Bike

Tuesday

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

Squat Therapy
2 Sets:  :30-:60s Back Squat Hold (135/95)

Conditioning
"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9' Target

Wednesday

Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

Conditioning
"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Thursday

Conditioning
"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Second 50 Reps - 155/105
Time Remaining - 185/125

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185

Friday

Buzz Lightyear"
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15')
... Directly into:
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

IMG_7975.jpg

WOD 5.13.19 - 5.17.19 - Summer Slim Down Starts May 16th

REGISTER FOR CHALLENGE

You're right for this challenge if you:
✔️ Want proven nutrition methods to reach your goals
✔️ Would like more accountability
✔️ Want to know HOW to eat right
✔️ Are motivated to follow a plan to get results
✔️ Want to get healthier, look better, and feel better
✔️ Looking to build muscle or drop fat (or both!)

What's Included in the Challenge?
✔️ On-Site Professional Body Composition Tests (Before and After Tests)
✔️ Dietetic Interpretation and Full Composition Analysis
✔️ 9-weeks of Dietitian Accountability and Access
✔️ 4 Facebook Live Seminars
✔️ Individualized Nutrition Prescription
✔️ On-Site Dietitian-Led Nutrition Seminar
✔️ Customized Point Track App and 6-week Access
✔️ Proven Methodologies to Reach Your Goals
✔️ Point-System to Keep You Focused
✔️ 6-weeks of Community Page Resources
✔️ Cooking Recipes and Meal Prep Ideas

Monday

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Conditioning
"Napalm"
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9' Target

Tuesday

Split Jerk
3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split Jerk
Building to a heavy single for the day.

Conditioning
"Jack Squat"
Wearing a 20/14# Weight Vest:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53

* Extra Work Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.

Wednesday

Annie in the boat

50-40-30-20-10

Dubs

Sit ups

Row cal

Thursday

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Barbell Reverse Lunges
2 Sets of 14
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks

Friday

For Time:

400 Meter Farmer Carry 53/35

50 Push Ups

400 Meter Farmer Carry

50 KB Snatches

400 Meter Farmer Carry

58463080_644007949371301_5250557911171596288_o.jpg




WODs 5.6.19 - 5.10.19 - Summer Slim Down Kicks Off May 16th!

The time is almost here for the Summer Slim Down Challenge! Since the last challenge I must admit I’ve fallen far off the wagon. Business and life have beat me around a bit. I’m looking forward to feeling better and embracing the accountability. The challenge this past January yielded some fantastic results for all the participants! The results are and will be in the testing.

Get more information and register at this link.

Monday

Row and HSW practice
"On the 1:30" x 7 Rounds:
15/12 Calorie Row - Practice HSW

Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

Conditioning
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105

Tuesday

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

Barbell Reverse Lunges
2 Sets of 14

Body Armor
3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.

On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.

Wednesday

Conditioning
"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 24"/20"

Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.

Thursday

Overhead Squat
Build to a 1RM

Conditioning
"Sleep Walk"
In Teams of 3:
"Sleep Walk" Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining - Max Overhead Squats (95/65)
... Rest 3:00
"Sleep Walk" Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining - Max Hang Squat Cleans (115/85)
... Rest 3:00
"Sleep Walk" Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining - Max Thrusters (135/95)

Three scores - total reps from each part.

Friday

Conditioning
"Boat Race"
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Odd-Object + Recovery
3 Rounds, Not for Time:
5:00 Recovery Bike
After each set, 200 Meter odd object carry
Athlete's choice on weight selection.

58463080_644007949371301_5250557911171596288_o.jpg





WODs 4.29.19 - 5.3.19

Monday

Conditioning
"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

Tuesday

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

Power Snatch
On the 1:30 x 7 Sets:
1 Hang Power Snatch
1 Low-Hang Power Snatch

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day.

Body Armor (A)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

* Extra Work - Body Armor (B)
3 Sets:
50% of Max Ring Muscle-Ups
50' Dumbbell Overhead Lunge (changing 25')
Rest 2:00 between sets.

Wednesday

For Time:

1000 Meter Row

40 T2B

1000 Meter Row

50 Push Ups

1000 Meter Row

150 Double Unders

Thursday

Deadlift

5-4-3-2-1 - Build to heavy

Then

Diane

21-15-9

Deadlift 225/155

Kipping HSPU

Friday

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Then practice scales and plank variations for 10 Minutes

Plank variations - Front Scale - Back Scale

Amanda

9-7-5

Muscle up

Squat Snatch 135/95

403709_298301263557914_354487951_n.jpg


WODs 4.22.19 - 4.26.19 - Happy Easter!!

We hope that everyone has a great Easter Sunday!

Monday

Back Squat 7 x 5 @ 80%

Then

For time: 18 Min Time Cap

Run 400 Meters

15 Tire Flips

15 Burpees

Run 400 Meters

15 Strict Pull Ups

15 Wall Climbs

Run 400 Meters

15 Pistols

15 Toes To Bar

Tuesday

Jerk Drive
5 Sets of 3 Repetitions

Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed between sets.

Push Press
4 Sets of 6 Repetitions

Conditioning
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Wednesday

Conditioning
"Tres Leches"

On the 0:00... "Tres Leches" Part #1: (DO NOT DROP BARS FROM OH)
30 Clean and Jerks (135/95)

On the 10:00... "Tres Leches" Part #2:
30 Kipping HSPU
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3:
1 Mile Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Thursday

Conditioning
"Wreck Yourself"
Teams of 3, for time:
600m Sandbag Run


6 Rope Climbs

200m Sandbag Run

20 Squat Cleans
600m Sandbag Run
9 Rope Climbs

200m Sandbag Run

35 Squat Cleans
600m Sandbag Run
12 Rope Climbs

200 Meter Sandbag Run

50 Squat Cleans

Barbell - 135/95
Rope - 15'
Team runs together with a single Sandbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

Friday

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

11146220_10153296579452033_8833507697142445644_n.jpg


WODs 4.15.19 - 4.19.19

If your looking for ways to stay on top of your nutrition give Mealfit a try. You can order meals or bulk. You place your order before noon on Sunday then pick up your meals at the gym on Monday between 4 and 6 PM.

Check out the menu at www.mealfit.co.

Monday

Back Squat

5 x 7 @ 75%

Then

Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar

Aim is to build upon the weight used last week on the lunges.

Tuesday

Conditioning
"Bad Blood"

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

Extra work

Strict Handstand Pushups
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.

Recovery Row
2,400 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

Wednesday

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts

Thursday

Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week's percentages.

Split Jerk
5 Sets of 1 Rep
Aim to build upon last week's percentages.

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Friday

Handstand Walk Practice
10:00 for quality practice.
Let's challenge ourselves at our own respective level through distance, varying directions, and obstacles.

For Time:
200 Meter Run, 21 KB swing, 21 Burpees
200 Meter Run, 18 KB swing, 18 Burpees
200 Meter Run, 15 .KB swing, 15 Burpees
200 Meter Run, 12 KB swing, 12 Burpees
200 Meter Run, 9 KB swing, 9 Burpees
200 Meter Run, 6 KB swing, 6 Burpees
200 Meter Run, 3 KB swing, 3 Burpees

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WODs 4.8.19 - 4.12.19 - Beginner class M-W-F 12:00 PM

Monday, Wednesday and Friday at 12:00 PM we have a class that is for beginners, seniors, overweight and anyone else that needs special attention.

Monday

Back Squat

4 x 5 @ 70%

1 x 3 @ 75%

2 x 2 @ 80%

1 x 1 @ 90%

Then

3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups

1 Set: 50 Glute Bridges

*extra work

Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Tuesday

Strict Handstand Pushups
1 Attempt for Max Reps

Strict Pull-Ups
1 Attempt for Max Reps

Conditioning
"Doce"
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65

Wednesday

Push Press
4 Sets of 6 Repetitions - Build in weight

Conditioning
"Rear End"

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)

Extra work

Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Body Armor (B)
Accumulate 1:30 in an L-Sit

Thursday

Deadlift
On the 2:00 x 6 Sets:
Set #1+3+5 - 3 Reps
Sets #2+4+6 - 1 Reps

Off the clock upon finishing:
1 Set of 10 Reps

Conditioning
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 Rest between rounds.

Extra work

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.

Friday

Back Squat

4 x 9 @ 70%

Conditioning
"Me Three"
In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)

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