May 31, 2018

6-1-18 WOD

Happy June!!!!!!!!!!!!!!!!!!!!!
Who’s ready for awesome summer training sessions!!!???
Today’s work is short and Sweet. Think Big Sets & Heavy Breathing
For Time:
75 Wall Balls 20/14
30 Hang Power Cleans 135/95 (Min Sets of 5) adjust load as needed for move well 5’s!
Challenge:  5X2 (Use as warm up to build heavier, lighten load for workout)
L1
10min Amrap
10 Wall Balls or Gobblet Squat
5 Hang PWR Clean

May 30, 2018

5-31-18 WOD

21min EMOM
1)5-7 Strict HSPU  L1 – 5-10 Stink Bugs –
Use this sub BEFORE db press for today.
Get in best possible position.
2)20-30 Unbroken DU – Sub 20 Sec
Max Effort Attempt – L1 35 singles
3)6 TnG Deadlifts – Heavy with No loss of
speed in the TnG
*Coaches – Make sure athletes know what
TnG means and start with appropriate load.
TAKE LOAD off if any less that ideal technique
is used.  I wouldn’t have any regular athletes over
185/135 as an average. Focus on packing
shoulders and efficiency.
Challenge: Set Up for Deadlift Load &
HS Positioning. Use this time to dial in stink bug
off floor, or maybe feet on a box ect (increasing
difficulty).

May 29, 2018

5-30-18 WOD

6 RFT
6 Hang PWR Snatch (linkable)
6 DB Burpee Box Step Overs (hold 2 DB. Aim for height that puts knee right at or slightly below hip level for the step ups)
32 Sit Ups

L1
6 RFT
6 Hang PWR Snatch
6 Burpees
6 Alternating lunges (With Load if possible. Preferably w/ two DB or KB)
Scale Sit Ups as needed - aim for 22 reps!

Challenge: 4X6 KB Press w/ 1 FULL second pause at finish(6R & 6L = 1 complete set)
Find good Rack position, controlled quick press, focus on path of travel, Pause 1 FULL second in Lock out of each rep.)
* If you need to challenge trunk control/stability, complete these from a seated position.

PS. Happy Birthday Alex

May 28, 2018

5-29-18 WOD

POST MURPH!!!!

Great Job to everyone that was able to make it in this year for Murph Challenge 2018.

3X1200/1000m Rows (guys/ladies)
1:1 Work to Rest Ratio

Athletes that show up and did do Murph, use this a a lighter row for recovery. Do not exceed 85% effort. Spend Time Rolling and Mobilizing. 

May 26, 2018

SAT WOD

TEAMS 0’2
2000M ROW
60 BURPEE
1200M ROW
40 BURPEE
800M ROW
20 BURPEE

May 24, 2018

5-25-18 WOD


TEAM 0F 3
FOR TIME – 25MIN CAP
400M RUN (CARRY 53/35# KB)
100 DEADLIFTS 95/65
400M RUN CARRY
80 HANG PWR CLEAN
400M RUN CARRY
60 FRONT SQUAT
400M RUN CARRY
40 PUSH JERK
400M RUN CARRY
20 CLUSTERS
(THE KB MUST STAY OFF THE GROUND THE WHOLE WORKOUT) (MIXED TEAMS USE 44LBS)

May 23, 2018

5-24-18 WOD

THURSDAY 5-24-18
100/80 BURPEE TO 6/3’’ TARGET.
STRICT 16MIN CAP

CHALLENGE: STRICT MU PRACTICE. COMPLETE 15 REPS IF YOU HAVE THEM. SUBSTITUTE WORK WILL BE DIFFERENT FOR EACH ATHLETE. EXAMPLES: 5X5 FALSE GRIP STRICT SUPINE RING ROWS. 7X1 MU NEGATIVES. 5 SETS MAX RING SUPPORT HOLD. ECT…..

May 22, 2018

5-23-18 WOD

L1/L2
5 ROUNDS
10 FLOOR BENCH
10 STRICT TTB – SUB 30 SEC V-UP HOLD, YES HOLD, HANDS TO TOES (AS CLOSE AS POSSIBLE) FOR 30 SECONDS ACCUMULATIVE, OR HOLLOW HOLDS

CHALLENGE: 50 SIT UP FOR TIME

May 21, 2018

5-22-18 WOD

L2
15MIN AMRAP
800M RUN
30 BOX JUMP
15 DEAD - *STAIGHTSETTABLE
L1
15 MIN AMRAP
400M RUN
15 STEP UP JUMP DOWN
15 DEAD LIFTS

CHALLENGE:
BUILD TO FEEL GOOD, MOVE GOOD 3 DEADLIFT. THIS MEANS YOU HAVE A LITTLE MORE IN THE TANK WHEN YOU FINISH.  NO LOSS OF MECHANICS.

May 20, 2018

5-21-18 WOD PRE MURPH WEEK

L1/L2
21 MIN EMOM (7 ROUNDS)
MIN 1) 5 KIPPING PULL UP W/ VEST (SCALE-NO
VEST/ BANDED/ RING ROWS)
MIN 2) 10 PUSH UPS W/ VEST (PLATE OKAY)
(SCALE- NO WEIGHT, KNEE PUSH UPS)
MIN 3) 15 AIR SQUATS W/ VEST (SCALE- NO
WEIGHT, HOLD 10 LBS WEIGHT OUT IN FRONT)
L1-SCALE AS NEEDED


CHALLEGE: SETTING YOURSELF UP WITH A QUAILITY EMOM.  TODAY IS NOT A STRUGGLE SESH. ITS 5 FAST - TIGHT KIP PULL UPS .. W/ LOAD IF SKILL ALLOWES FOR 5 FAST REPS.  PUSH UPS SHOULD BE PLANKED, FAIRLY QUICK. SQUATS, TALL CHEST, FULL EXTENSION. SEE HOW WELL YOU CAN MOVE THROUGH EACH ONE FOR QUALITY.  L1- NOTE HOW YOU SCALE EACH MOVEMENT FOR MURPH ON MONDAY!

May 19, 2018

SAT WOD


“LAVA RUN”
GRAB AN EMPTY BARBELL OR DB
AND FIND A HILL!

600M HILL RUN (300M DOWN
AND 300 M BACK)
50 OHS 45/35
600M HILL RUN
50 THRUSTER
600M HILL RUN
50 FRONT SQUAT
*25MIN CAP.
L1 SUB 800M ROW IF NEEDED
*RUN W/ VEST IF NO HILL

May 17, 2018

5-18-18 WOD

Challenge
N/A


L2/L1
13 MIN AMRAP
50 DB SNATCHES 35/25
40 BURPEES
30 TTB – L1 20 SCULLING SIT UPS
20 HAND RELEASE PUSH UPS -L1 SCALE WITH
KNEE PUSH UPS

May 16, 2018

5-17-18 WOD

Challenge
N/A


FOR TIME
L1/L2
3 ROUNDS
5 STRICT HSPU
5 STRICT PULL UPS
10 DB STRICT PRESSES (CONTROLLED)
10 DB ROW (CONTROLLED)


THEN

50 CAL BIKE (SUB 75/60 CAL ROW)
THEN

3 ROUNDS
5 STRICT HSPU
5 STRICT PULL UPS
10 DB STRICT PRESSES (CONTROLLED)
10 DB ROW (CONTROLLED)

May 15, 2018

5-16-18 WOD

MURPH CHALLENGE is coming soon! Next week
we will have some prep work. Note it will be
meant to go through the movements to prepare.
Bring a vest if you have it and it will not destroy
you or your handsies!!!! Its meant to be fairly laid
back, and simply moving through the movements
with load if skill level allows.


“Double Crossed”
10-9-8-7-6-5-4-3-2-1
Pwr Clean and Jerk 75/55
30 DU between Rounds - L1 60 Singles


Challenge:
7X2 BTN Split Jerk w/ Pause in receive on both
reps before bringing feet back together.

Add load as technique allows. Focus on footwork.
Not load. *Goal is to have no “press out” finishes
and to have consistent footwork. Use speed and
technique to hit each rep. Use tall jerk drill for warm
up to eliminate slow lock outs.

May 14, 2018

5-15-18 WOD

Challenge
Post WOD
3 sets for quality
10-15 GHD sit ups
45 sec side plank (EACH SIDE)


L2/L1
5 rounds
250m row
25 kb swings (53/35)  -L1 scale load
45 sec bar hang -L1 scale time if needed
Rest 1 min

May 13, 2018

5-14-18 WOD

Challenge
100 Du’s for time


L2
Nancy
5 rounds for time
400m run
15 OH Squats 95/65
*25 min time cap


L1
4 rounds for time
400m run
15 OH Squats (scale to goblet squats if needed)

May 12, 2018

SAT WOD

Mainsite WOD from 5-8-18
For time:
3 rounds of:
 5 bar muscle-ups
 5 snatches
Then, 3 rounds of:
 15 deadlifts
 30 squats
Then, 3 rounds of:
 5 bar muscle-ups
 5 cleans
Men: 155 lb.

Women: 105 lb.

May 10, 2018

5-11-18 WOD

Challenge
10 min EMOM
3 deadlifts


L2
5 min AMRAP
15 hang power cleans
15 squat cleans
15 thrusters


*RX is 155/105 prior to WOD work
up to 5 unbroken thrusters. If you
cannot do 5 unbroken with Rx
weight use a weight you can do
5 unbroken thrusters with *same
weight all 3 lifts


L1
5 min AMRAP
15 hang cleans
15 front squats
15 push press

May 9, 2018

5-10-18 WOD

Challenge
Plank hold for time

14 min AMRAP
L2/L1
1 Sit ups
1 Push ups (L1-knee push ups)
1 Toes to wall
1 supine ring pull ups (L1-ring rows)
2 Sit ups
2 Push ups
2 Toes to wall
2 supine ring pull ups
3 Sit ups
3 Push ups
3 Toes to wall
3 supine ring pull ups
4 Sit ups
4 Push ups
4 Toes to wall
4 supine ring pull ups

5…...add one rep each round

May 8, 2018

May 7, 2018

What the F@$% is a rest day!

Hey kiddo's
Coach Alex here, I just wanted to remind all of you how important recovery is. It's important!
With the way the I program I recommend a rest day either Wednesday or Thursday. I’m not going to tell you not to workout. It is just recommended If you truly want to get everything you can out of your training! Don't forget to sleep and drink plenty of water! Oh and I hear diet is important to.
https://www.youtube.com/watch?v=i9guXLMJOKA

5-8-18 WOD

Challenge
5x5 strict press

L2
For time
15 power clean and jerks 135/95
50 Du’s
12 power clean and jerks
75 Du’s
9 power clean and jerks
100 Du’s

L1
10 min AMRAP
10 power clean and jerks

100 single unders

May 6, 2018

5-7-18 WOD

Challenge
N/A
Set up for WOD

L2
Four Rounds for time of:
400m Run
20 Jumping Squats, 45/35 (back rack position)
6 strict L-pull ups
*Rest 4 minutes between rounds.

L1
Four Rounds for time of:
400m Run
20 air Squats
6 Ring row

*Rest 4 minutes between rounds.

May 5, 2018

SAT WOD

Main site WOD from 4-28-18
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders


If the row takes longer than 45 seconds,
or if you trip up on your double-unders, redo it
before moving back to the other exercise.

If you’re unfamiliar with row pacing or a
sub-0:45 time is unrealistic, row 250 meters at
max effort in the warm-up, then add a few
seconds to that to create your target time for the
workout. This workout forces you to row at a near-
maximum effort or it won’t count and you’ll have to
repeat the work. Athletes who struggle with double-
unders might want to switch to unbroken single-unders
or reduce the number of double-unders each round.