Strength Programming

WOD for Tuesday, 7/25/17

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Touch & Go Power Cleans


12 minutes to establish 5RM TnG Power Clean


10 Hang Cleans 95/65#
10 Toes to Bar
– 3 min rest
15 Deadlift 95/65#
15 Burpees

Here is a rather spicy combo plate of conditioning. Instead of perform a 10min AMRAP. You will perform two 5 minute AMRAPS of completely different couplets. Your score will the be combined total of each part.

WOD for Thursday, 7/20/17

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Strength: (10 mins)

Beginner: 5xME Jumping Pull-up with 4 second descent.
Advanced: 5xME Strict Pull-up with 3 second descent.

MetCon: (Cap 14 mins)

“Vegas Buffet”
15 HR Push-ups
20 Russian Twists (20/14#)
25 Floor to Bar Touches
30 MB Slams 20/14#

Just like earlier this week with the HSPU’s we will prioritize the “negative” portion of the pull-up. The “negative” or eccentric portion of a movement is easier because we are biomechanic-ly stronger because of the physiology of our muscle fibers.

WOD for Wednesday, 7/19/17

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Front Squat
Week 3:
5×5 w/ 2sec pause @90% of 10RM

MetCon: (Cap 15 mins)

20 DB Goblet Step-up (50/35#)
20 DB Snatches
400m Run

The workouts starts with Week 3 of the  Front Squat program by incorporating  a pause into the movement. Pausing reduces our ability to utilize our stretch-shortening cycle and elastic rebound that our muscles provide us. Instead you will have to maximize true contractile strength after coming to a dead stop. The added time under tension also develops core endurance.

WOD for Tuesday, 7/18/17

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3x Fwd / Rev Beast Crawl

Strength: (20 mins)

4 Rounds:
10 (each) SL Squat (off box)
12 Ring Rows
10 (each) Half Kneeling BU KB Press

MetCon: (Cap 15 mins)

For time:
35 Burpees
800m Plate Carry 45/35#
100 DU’s / 250 Singles

At the core of expressing Work Capacity is the ability to “carry heavy loads long distances”. We will test that function with today’s MetCon in the form of a plate carry. Mix in full-body overhead pressing while developing your conditioning and you have a well rounded functional workout.

WOD for Friday, 7/14/17

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Strength: (20 mins)

4 Rounds:
10 (each) SL RDL
20 Alternating DB Floor Press
10 (each) Split Squat

MetCon: (Cap 5 mins)

For time:
Cal Row

We finish the week with a comprehensive strength circuit and very short and intense conditioning workout. We have assigned a very short time cap so you will have to push yourself in order to beat it. This short time domain conditioning is important to maintain.

WOD for Thursday, 7/13/17

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Strength: (10 mins)

EMOTM for 6 minutes perform 6 pull-ups with a band that will allow you to do so.
4×3 Strict Pull-ups w/ 25/15# then ME strict Pull-ups (stay on bar)

MetCon: (Cap 18 mins)

400m Run
35 Wall Balls 20/14#
15 T2B/ K2C/ Sit-ups

We have to approach typical bodyweight exercises the same way we do weight lifting exercises. We need to apply progressive overload principles to gain more strength. The pull-up should be no exception. Sometimes we have to increase weight and lower volume. That may include adding additional weight or using the most amount of bodyweight as possible.

WOD for Wednesday, 7/12/17

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Skill: (5 mins)

Turkish Get-up

Strength: (8 mins)

EMOTM for 8 minutes
1 TGU each arm

MetCon: (AMRAP 15 mins)

10 Single Arm DB Push Press “R” 50/35#
10 Single Arm DB Push Press “L”
20 DU’s / 50 Singles
10 Deadlift 225/145#

Turkish Get-ups can be a great shoulder stability exercise and increase functional range of movement. After learning the complex movement you will see how much weight you can perform with ideal form every minute on the minute for 8 minutes.

WOD for Tuesday, 7/11/17

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Front Squat
Week 2:

MetCon: (Cap 15 mins)

For time:
Hang Squat Clean 95/65#
HR Push-up

After testing our 1RM Front Squat we will being using our new program to improve it. That means we have to start back at the top. Like many periodized strength programs (ours is “undulating) the intensity (weight/ load) is increased as the volume (number of reps/ sets) reduces. This has been one the oldest and most basic forms of gaining strength with a singular lift.

WOD for Monday, 7/10/17

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4x 30sec Handstand Hold

MetCon: (15 mins)

For time:
21 HSPU / Hand Release Push-up
200m Farmer’s Walk 50/35#
200m Farmer’s Walk 50/35#
200m Farmer’s Walk 50/35#

We are slowly building our handstand abilities over the next month. Today we will work on establishing the handstand hold. We must stabilize positions before attempting to move through them. This is also a great time to learn how important the rest of the body is when being inverted. Shape and body control of the torso and legs make it easier for the shoulders to hold you, that will be crucial to become efficient in the handstand and handstand push-up.

WOD for Friday, 7/7/17

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Strength: (20 mins)

Front Squat
Week 1:
Test Day 1RM

MetCon: (15 mins)

For time:
1k Row
30 Thrusters 75/55#
30 Toes to Bar

We are also starting our Front Squat strength program. Everyone did a great job developing their Back Squat but there are a few differences between the two squats. The Front Squat is a more thigh and quadricep dominant, it requires more anterior core strength,  and the torso must stay more upright. This is an 8 week program with a test and re-test at the end.