Monthly Archives

June 2015

WOD for Wednesday, 7/1/15

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Stability:
In-Line MB Waiter Walk  (3 full laps or 8mins)
*In a single hand hold a MB above the level of your head
*Walk heel to toe just like all the other stability walks.
*Switch arms every change in direction
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MetCon:
2RFT: (Cap 18)
10 Push Jerk 135/95#
100m Lunge
100 Run (back from 100m mark after lunging)
20 Deadlifts
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The workout starts with a shoulder warm-up to develop stability of the shoulder joints. In a single hand hold a MB above the level of your head and walk heel to toe just like all the other stability walks. While the medicine ball isn’t heavy the difficulty in balance it will test the stabilizing muscles of the shoulder to react. This will serve as excellent pre-hab and prep for our push jerks.

WOD for Tuesday, 6/30/15

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Warm-up: 2x through w/ red or blue band
Straight Arm Pull-aparts
No Moneys
Upright Rows
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Strength: (12mins)
Week 2: Push-up (Strength)
Rx: 4×10 Weighted Push-up
Scaled: 4×10 Starting each set in a full push-up then dropping to knees to finish the set.
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MetCon:
“Suyeng”
AMRAP 12
30 Step-down Box jumps (24/20”)
30 pull-ups
30 burpees
30 KBS (2/1.5pd)
30 double unders
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Today we will  take our baseline Push-up test of capacity from last week and advance it by developing Push-up Strength by adding resistance and making your push-ups more difficult. Our MetCon is in celebration of our Queen of the Point, Suyeng! She has a laundry list of her favorite movements combined to make for a tough workout.

WOD for Monday, 6/29/15

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Hello athletes,
A new week comes with 2 new movements in our arsenal to build better athletes! The Renegade Row is a great way for us to develop single arm rows while prioritizing stability through our mid-line. The Weighted Step-up may look easy and can too easily be performed incorrectly. Focus on these few things:

Step-ups:

– The body can be loaded in a variety of ways (barbell, vest, goblet, suitcase).We will be using either goblet or suitcase today.

– Reduce momentum and assistance of the lower leg.

– Drive the heal through the box and drive your hip into extension to raise the chest. (Squeeze your butt!).

– Avoid if knee pain is present and reduce load and box height when beginning.

Strength Circuit: (15 minutes)
3×10 each leg (not alternating) Weighted Step-up
3×20 (alternating arms) Renegade Row

MetCon: (Cap 15)
21 Squat Cleans 95/65#
200m Run
15 Squat Cleans
200m Run
9 Squat Cleans
200m Run
See you at the box,

WOD for Friday, 6/26/15

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Stability:
Tabata Hot Bugs
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MetCon: (Compare to 1/15/15)
Ladder (EMOTM +1)
OHS @ as close to 50% BW
-rest 3mins
Ladder (EMOTM +1)
Weighted Strict Pull-up  20/10# or as close to BW as possible

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Today’s MetCon is a great test of strength endurance predicated on relative strength. The weights we will use during our workout are based on bodyweight. In our first ladder you will perform overhead squats at 50% bodyweight as Rx (if possible). If an athlete is not ready for that they will scale down until they find a weight to create a great workout for them. This is also the first time we are putting a weighted pull-up in to a conditioning workout.

WOD for Thursday, 6/25/15

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Skill: (6-8mins)
Turkish Get-up
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Strength:
EMOTM 8
1 Turkish Get-up Each side AHAP with perfect form.
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MetCon:
For Time: (Cap 22)
500m Row
50 Burpees
50 Sit-ups
50 Double Unders
50 Walking lunges (in direction of the 800m)
800m Run (the remaining distance after lunging)

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There’s an old fairytale that gyms in Eastern European nations would not let young men enter until they could perform an exercise which involved keeping a 100lbs bag of sand or rice over there head from the ground. They would be turned away until the task was accomplished. The point of the challenge was that you did not earn the right to train your body as you wished until you could perform such a highly functional movement  such as what would become known as the Turkish Get-up. There are few, if any, exercises that incorporate as many muscles as the TGU. Today after spending some time working on your technique you will test what kind of weight you can handle with the Turkish Get-up.

WOD for Wednesday, 6/24/15

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Warm-up:
1min Baby Squat
2xGreen Mile
20 Wall Squat
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Strength: (15-20mins)
Week 1: Front Squat
3×8 w/ 2 sec Pause in bottom
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MetCon: (Cap 15)
4RFT:
15 Box Jump 30/24#
200m Farmer’s Walk 50/35#
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Today is the first day of a 6 Week Front Squat strengthening program. The program will practice 2 main factors of strength gains; dropping volume while raising intensity (weight) and strengthening positions while adding time under tension. Over the 6 weeks we will go back and forth between pause squats and maximum effort squats and the repetitions will decrease as the weight gets heavier.

WOD for Tuesday, 6/23/15

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Skill:6-8 minutes 
Hang Clean
Skill Practice
1) Hang Muscle Clean x5
2)  Hang Power Clean x5
3)  Hang Power Clean to Front Squat x5
4) Hang Squat Clean x5
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Strength:
EMOTM 8
3 Hang Clean @ 80% of 1RM Clean (power or squat)
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MetCon:
AMRAP 8
12 KB Swings (1.5/1)
12 KB Goblet Step-back Lunges
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I was glad to hear so many success stories from our Clean Program that ended last week. Today we will use that newly develop strength and skill and transfer it to the Hang Clean and test our ability to perform them repetitively over time.

WOD for Monday, 6/22/15

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Warm-up: 2x through w/ red or blue
Straight Arm Pull-aparts
No Moneys
Upright Rows
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Strength:
Week 1: Push-Up (Capacity)
Test: ME Push-ups (record total), followed by 2 more sets ME
*Performed as Rx unless 1 can not be accomplished than ME scaled is performed.
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MetCon: (Cap 16)
3RFT:
20 Wall Balls 20/14#
20 Pull-ups
400m Run
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Today is the first day of a 6 Week Push-up strengthening program. While we perform push-ups all the time for conditioning purposes we rarely take the time to improve our pressing strength and really develop our push-up as it relates to strength. I find that the movement is often performed with less than ideal form and it is often due to the athlete’s inability to maintain a planked position throughout the range of motion. During this strength cycle we will be putting a lot of attention to the details of the movement. Plus, who doesn’t want to improve their push-ups during beach season.

WOD for Friday, 6/19/15

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Strength: ( 8 mins)
Week 6 (Compare to  Week 1 – 5/14/15)
Re-Test: Perform as many pull-ups as possible. Then perform 2 more sets to failure
*If you are far from achieving your first bodyweight pull-up find the LEAST resistant band that allows you to perform a single pull-up.
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2RFT: (cap 22) *moderate
20 Burpee Step-ups 24/20″
400m Plate Carry 45/35#
20 C2B/ *Pull-ups
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Another 6 Week Pull-up program has come to an end. I hope you were able to get that very first bodyweight pull, started using a smaller band or were able to exceed your total from our initial test. Not only do I think strict pull-ups are very important to upper body development but they also improve strength and stability in the shoulder joint and help them become more durable, carrying over into kipping pull-ups.