Aug 31, 2015

9-1-15 WOD

L2
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
OHS (straighsettable)
Burpee Over Bar

L1
7 Min Amrap
8 Overhead Walking Lunges w/ Slam Ball/Med Ball
4 Burpees


Challenge: Straight Leg Deadlift 4X6 (No Reverse Grip. Regular + Hook:) If you cannot touch your toes you should probably consider Regular Deadlifts. AND mobility for the love of your hamstrings. These are for ROM and Keeping our Hammies and Back Healthy and strong. Keeping it slow slow slow. One load.     

Aug 30, 2015

8-31-15 WOD

6 Min AMRAP
suggested load 95/65
Complete 3 Rounds:
10 deadlifts
10 Hang Cleans
10 S2O
10 Front Squats
Then:
Remaining Time: Max Front Rack Lunges
*Each Time you Break - Perform 10 Burpees
Score is Reps of Lunges or Total


Challenge:
EMOM Back Squat X 1 rep for 6 sets Load by percentages/effort 50,60,70,75,80,85
THEN EVERY 2 Minutes X 1 rep
90,95,100,100, no more than 2 attempts@ 1RM. NO EXCEPTIONS. For cycle use the the heaviest load lifted with NO FAILS. You may even need to lighted a bit from here to hit the sets.
7 Week Squat Cycle. Following our 1RM Test today, the following 7 weeks to follow:

                      Sets and Reps     Load             Max Rest Period

Week 1
                           4x5                  70%              2-3 minutes
Week 2
                           5x5                  75%              2-3 minutes
Week 3
                           3x3                  80%              2-3 minutes
Week 4                
                           5X3                  80%              2-3 minutes
Week 5       
                           7X3                     80%              2-3 minutes
Week 6                 
                           8X2                  85-90%          2 Minutes
Week 7
RE-TEST            10X1    50,60,70,75,80,85,90,95,100,101+,101+, no more than 2X@ 1RM. 1min 1st 7 sets. Then 2min..
                        
Program Notes

1)  7 Week Back Squat Cycle. As with the press cycle, this cycle will be programmed on Mondays. To make accessible to the highest number of athletes. If you have been on the fence about getting knee sleeves. Now would be the time to invest. No belts for cycle. No exaggerated breaks at the top during sets during the cycle. Trust me. If you break at the top for a long time, your strength will not benefit as much. ESPECIALLY, the last few weeks.

2) As you guys know, we periodize the use of supportive gear. This goes for our wods and this program as well. I'm a big believer that raw strength will carry over to better numbers in gear, so I use gear (belt ect..) sparingly. Save it for competition. If you don't compete, you shouldn't being wearing a belt. Learn to move without the bandaid and you will move better. period. and you will lift more when it counts. When you compete or train for Comp, then wear the shit out of your gear! I encourage knee sleeves for this for some of you that need the extra warmth to keep the joints warm between sets. This we believe in! If you tend to stay warm regardless, I wouldn't worry about it.

2) The rest periods are general guidelines, not hard-and-fast rules. Remember, that the nervous system takes anywhere from 5-20 times as long as the muscular system to recover, so give yourself plenty of rest to ensure you're fresh for each and every set. By plenty of rest think 2-4 minutes. 5 minutes is TOO long. If you're having to rest at top to get the next rep, you are too heavy. Lighten %.

3) Always squat with the intention of improving ALL your movements AND your OLYMPIC LIFTING. If you're squatting heavy loads to a sketchy depth, your squat clean is going to reflect this. Move less weight, lower, with better technique, and see ALL your Lifts and other movements improve. Keep this in the back of your mind. Stick with your intentions. If you don't care about your OLY #'s and other movements, then by all means, power squat the crap out of your heavy loads. I will just make fun of your goofy looking squat when I see you.(::::;

5)Leave your ego at the door your first time trying this program. I'd leave a few pounds off the bar the first time around just to get used to the workload. If you choose not to heed this advice, don't say I didn't warn you! We will run this again after a deload, so be on the lighter side for a successful experience the first go around.

6) Mobilize. Mobilize. Mobilize. Have Bands set up on the rig for hip mobility. Barbell Smash before/after you squat. IT band smash. Couch Stretch. Spend 1 hour 3X week minimum for hip, hammie, glute, and IT band health. It's ONLY a few weeks. Be serious about this!!!!!!!!!!!!!!!!!!!!!!!!!! Or your coach will throw rollers and lacrosse balls at you!!!  

7)Have Fun - Lift heavy shit!!!!!!!! Cheer on your gym partners! These sets won't be fun at times!!! Keep on encouraging one another. Videos are fun for us for we can see your progress!!! Send em our way so we can share your badassness.  

Aug 27, 2015

8-28-15 WOD

Teams of 2 Complete the Following For Time! (if a team of 1 cut reps in half.)
Choose one Weight for ALL barbell Movements. You should be able to do sets of 10’s thru lifts

For Time:
100 DU’s (L1 150 Singles)
80 TTB (L1- Kip leg raises heels above hip)
80 Back Squats (L1- Gobblet Squats OK)
100 Du’s (L1 150 Singles)
60 OHS (L1 Front Squat/Gobblet OK)
60 Burpee Over Bar (L1 Regular Burpee OK)
100 Du’s (L1 150 Singles)
40 Pull Ups (L1 Gobblet Squats OK)
40 Thrusters (L1 Front Squat/Gobblet OK)
100 Du’s (L1 150 Singles)

Team Cap 28 Minutes
Individual Cap 17

No Challenge set up for WOD

Aug 26, 2015

8-27-15 WOD

L2
4 Rounds
45 Seconds - Ab Mat Sit Ups
15 Seconds - Rest
45 Seconds - Nose to Wall HS Hold
15 Seconds - Rest
45 Seconds - Ring Dips
15 Seconds - Rest

L1
4 Rounds
45 Seconds - Ab Mat Sit Ups
15 Seconds - Rest
45 Seconds - HS Hold off toes or knees from Box - vertical as possible thru shoulders
15 Seconds - Rest
45 Seconds - Push Ups
15 Seconds - Rest

Challenge: Tabata KBS

NOTE: We will test our 1RM Back Squat on Monday. Then using % of this to work in 7 Week Squat Cycle. Following our 1RM Test monday, the following 7 weeks to follow:

                      Sets and Reps     Load             Max Rest Period

Week 1
                           4x5                  70%              2-3 minutes
Week 2
                           5x5                  75%              2-3 minutes
Week 3
                           3x3                  80%              2-3 minutes
Week 4                
                           5X3                  80%              2-3 minutes
Week 5       
                           7X3                     80%              2-3 minutes
Week 6                 
                           8X2                  85-90%          2 Minutes
Week 7
RE-TEST            10X1    50,60,70,75,80,85,90,95,100,101+,101+, no more than 2X@ 1RM. 1min 1st 7 sets. Then 2min..
                        
Program Notes

1)  7 Week Back Squat Cycle. As with the press cycle, this cycle will be programmed on Mondays. To make accessible to the highest number of athletes. If you have been on the fence about getting knee sleeves. Now would be the time to invest. No belts for cycle. No exaggerated breaks at the top during sets during the cycle. Trust me. If you break at the top for a long time, your strength will not benefit as much. ESPECIALLY, the last few weeks.

2) As you guys know, we periodize the use of supportive gear. This goes for our wods and this program as well. I'm a big believer that raw strength will carry over to better numbers in gear, so I use gear (belt ect..) sparingly. Save it for competition. If you don't compete, you shouldn't being wearing a belt. Learn to move without the bandaid and you will move better. period. and you will lift more when it counts. When you compete or train for Comp, then wear the shit out of your gear! I encourage knee sleeves for this for some of you that need the extra warmth to keep the joints warm between sets. This we believe in! If you tend to stay warm regardless, I wouldn't worry about it.

2) The rest periods are general guidelines, not hard-and-fast rules. Remember, that the nervous system takes anywhere from 5-20 times as long as the muscular system to recover, so give yourself plenty of rest to ensure you're fresh for each and every set. By plenty of rest think 2-4 minutes. 5 minutes is TOO long. If you're having to rest at top to get the next rep, you are too heavy. Lighten %.

3) Always squat with the intention of improving ALL your movements AND your OLYMPIC LIFTING. If you're squatting heavy loads to a sketchy depth, your squat clean is going to reflect this. Move less weight, lower, with better technique, and see ALL your Lifts and other movements improve. Keep this in the back of your mind. Stick with your intentions. If you don't care about your OLY #'s and other movements, then by all means, power squat the crap out of your heavy loads. I will just make fun of your goofy looking squat when I see you.(::::;

5)Leave your ego at the door your first time trying this program. I'd leave a few pounds off the bar the first time around just to get used to the workload. If you choose not to heed this advice, don't say I didn't warn you! We will run this again after a deload, so be on the lighter side for a successful experience the first go around.

6) Mobilize. Mobilize. Mobilize. Have Bands set up on the rig for hip mobility. Barbell Smash before/after you squat. IT band smash. Couch Stretch. Spend 1 hour 3X week minimum for hip, hammie, glute, and IT band health. It's ONLY a few weeks. Be serious about this!!!!!!!!!!!!!!!!!!!!!!!!!! Or your coach will throw rollers and lacrosse balls at you!!!  

7)Have Fun - Lift heavy shit!!!!!!!! Cheer on your gym partners! These sets won't be fun at times!!! Keep on encouraging one another. Videos are fun for us for we can see your progress!!! Send em our way so we can share your badassness.   

Aug 25, 2015

8-26-15 WOD

10X200m Rows Rest as needed as class requires

Challenge: Tabata Weighted Plank (if time allows)

Aug 24, 2015

8-25-15 WOD

L3
10 Min to Complete
100 Du’s
50 Wall Balls
10 Muscle Ups
Remaining Time Max PWR Clean and Jerk 135/95

L2
10 Min Amrap
50 Du’s
25 Wall Balls
10 Clean and Jerks 135/95

L1
10 Min Amrap
50 Singles
15 Squats w/ Med Ball if possible
10 Power Cleans

Challenge: Practice Turkish Get Ups X 15min

Aug 23, 2015

8-24-15 WOD

L2
3 RFT
21 TTB
15 Strict HSPU
9 Tall Box Jumps (be reasonable here. suggestion 30/24’’)

L1
5 RFT
10 Kip Leg Raises (heels above hips)
7 Seated DB Shoulder Press
6 Weighted Step Ups with DB

Challenge: Strict Press Cycle Re-Test!!!!!!!!!!!!!!Strict Press is challenging and can be a lot like DU’s! Don’t feel bad if you end up where you were before! Trust me, if you hit most the press days, you are stronger! NO MORE THAN 2 Failed attempts. No exceptions. Remember, if you fail, fail pretty, not ugly, then, Move on with life! Next time!
3@75%
2@80%
1@85%
1@90%
1@95%
1@100% (you have lifted before. Legit. not after failing ect)
1@101+% (Keeping reps legit, nice and even, Bar straight. Arms Even. attempting a heavier load than previously lifted)
1@101+% (You may call it good from previous lift. Your body tells you when you start to move like crap. Listen. If your last single felt like you can do more legit, try it! If not, don’t.)

Aug 20, 2015

8-21-15 WOD

L2
12 Min Amrap
1 Wall Walk
10 Floor Wipers
10 SDHP
10 Box Jumps

L1
12 Min Amrap
10 Wall Touches with Feet (lay on ground head towards wall. Start hollow feet off floor 6 inches, reach back and touch wall as high as you can, come down hollow. Try not to let heels crash back to floor)
10 SDHP w/ KettleBell
30 Singles

Challenge: Snatch Balance 2 reps + 2 OHS X 7 sets. Try not to Jerk Balance here. Be at a load the balance exercise is being caught in the bottom!  Do not add load if you are catching high on balance and then continuing to squat to hit depth.

Aug 19, 2015

8-20-15 WOD

L2 & L1
5X500m Rows Rest between as needed per Coach and Class!

Challenge: Tabata Partner Alternating Weighted Sit Ups (use ball - choose weight)

Aug 18, 2015

8-19-15 WOD

L2
4 Min AMRAP
Ascending ladder
2 front rack lunges
2 burpees over bar
4 FRL
4 burpees over bar
6&6...8&8... Keep adding
Rest 1 min
Repeat. Start where you left off.

L1
4 Min AMRAP
Ascending ladder
2 lunges (add barbell or Dumbbells if able!)
2 burpees (regular burpee)
4 lunges
4 burpees 
6&6...8&8... Keep adding
Rest 1 min
Repeat. Start where you left off.

Challenge: Back Squat 5x5 stay at same load

Aug 17, 2015

8-18-15 WOD

8-18-15 WOD Tuesday
L2
EMOM 15 min
Min 1 du x 40
Min 2 weighted plank 45/25
Min 3 max push ups (flash)

L1
Min 1 Singles x 50 (goal)
Min 2 Regular plank
Min 3 Dumbbell bench press


Challenge: 
3 Rounds for Q:
Max ring push ups
1 min super man hold
30 second nose to wall HS hold
30 sec hollow rock
No more than 15 min....

Aug 16, 2015

8-17-15 WOD

8-17-15 WOD Monday
Challenge: Strict Press
5@75%
4@80% 
3@85%
2@90%
2@95%
Max Reps @ 75%  *You all should have the math ready before you do your sets. DO THE MATH!! you should not be at your 1 rep at any point. You are doing the press cycle and lifting a percentage of the 1 rep we tested. Be nice to your coach and be prepared! No one arm "gumbie" reps. Meaning using your strong side and presses the weight uneven. You will not gain from this and it looks funny. (; Example. your 1RM is 75#: rep scheme with weight as follows:
5@75% (75#) = No higher than 56#
5@80% (75#) = No higher than 60#
3@85% (75#) = No Higher than 63#
2@90% (75#) = No Higher than 67#
2@95% (75#) = No Higher than 71# (if there is a fail here on rep 2 it's ok.)
Max Reps @ 75% (75#) = No higher than 56#

WOD
L3- super fast for time!
Run 800
60 TTB
Run 800
60 wall balls 
Run 800
60 burpees

L2
15 Min Amrap
400 m run
10 burpees 
12 TTB
15 Wall Balls

L3
15 Min Amrap
Run 200
5 burpees 
7 kipping leg raises (heels above hips) sub knee raises if needed
9 gobblet or air squats 
30 second plank

Aug 13, 2015

8-14-15 WOD

4 Rounds - Rest 1 Min
3 Minutes
6 Deadlifts (Straighsetable)
40 DU’s
Max Strict HSPU

L1- 4 Rounds - Rest 1 Min
3 Minutes
6 Sumo Deads w/ KB
20 Singles
Max Seated Dumbbell Press

Challenge: Tabata Ball Slams  (stevenson sub Med- ball Cleans!!)

Aug 12, 2015

8-13-15 WOD

5 Min Amrap
5 Chest 2 Bar
7 Hang Cleans (straightsettable)
10 Wall Balls
rest 3 min
4 Min Amrap
5 Chest 2 Bar
7 Hang Cleans (straightsettable)
10 Wall Balls

L1:
5 Min Amrap
5 Negative Pull Ups
7 Hang Cleans
10 Air Squats
rest 3 min
4 Min Amrap
5 Negative Pull Ups
7 Hang Cleans
10 Air Squats

Challenge:
2 Min Max Burpee Pull Ups

Aug 11, 2015

8-12-15 WOD

8 Min Amrap
Run 200
16 Front Rack Lunges

L1: Run or Row 200/10 Lunges w/ weight if possible  

Challenge: Regular Grip deadlifts - no hook - 3X10

Aug 10, 2015

8-11-15 WOD

All Levels - Row 2000m

Challenge: Take 15 Min work Squat Snatch or Variations (balance/OHS/Pwr Snatch ect.)

Aug 9, 2015

8-10-15 WOD

L3 “Ryan”  5 RFT 7MU/21 Burpees to 1’Target
L2 15 Min Amrap
10 Dips
7 Strict Pull Ups
21 Burpees

L1 15min Amrap
7 supine ring pull ups
7 press
300 m row

Challenge: Strict Press
5@75%
4@80%
3@85%
2@90%
Max Reps @ 75%  *You all should have the math ready before you do your sets. last week I saw#FAILS so many fails!! !! DO THE MATH!! you should not be at your 1 rep at any point. You are doing the press cycle and lifting a percentage of the 1 rep we tested. Be nice to your coach and be prepared! Example. your 1RM is 75#: rep scheme with weight as follows:
5@75% (75#) = No higher than 56#
4@80% (75#) = No higher than 60#
3@85% (75#) = No Higher than 63#
2@90% (75#) = No Higher than 67#
Max Reps @ 75% (75#) = No higher than 56#

If you do not understand what a percentage is, ask your coach. At this point we should have everyone on board and understanding that this is a percentage of 1 rep! If we catch you not doing your math and failing because you are attempting a new 1 rep max at some point during this, you may be assigned to burpee duty!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! We want you all to be successful~!!

Aug 6, 2015

8-7-15 WOD

12 Min Amrap
60 Cal Row
50 Wall Balls
40 KBS
30 TTB
20 Pwr Cleans
10 Strict HSPU
L1
20 Cal Row
10 Wall Balls
10 KBS
10 Leg raises
10 Cleans
10 Strict Presses (same weight as cleans)