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Competition 10-03-16
Monday – 10/3/2016 Gymnastics 10x60s Straight Set of C2B pull-up Weightlifting Power Clean 1-1-1-1-1 Metcon 1 10 Rounds Row for calories Work 40s:Rest 80s Metcon 2 “Annie” 50-40-30-20-10 Double Under Sit-Ups Accessory For Time: 30 Strict HSPU *If you can not do strict handstand push-ups scale to kipping. Recovery 2 Rounds 5 Minutes Standing Straddle 3 Minutes […]
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October 1, 2016
WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 Deadlifts 225/155 lb 15 Bar Facing Burpees Workout notes: Today’s workout is longer and falls into the oxidative metabolic pathway but we have strict pull-ups and deadlifts that will be performed with a strong effort for most athletes. Those movements will inevitably slow down the feel of this workout. Concentrate […]
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September 30, 2016
Skill EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat Today we work on the squat snatch. The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions. Test the […]
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September 29, 2016
Skill EMOM for 10 Minutes [Odd]:30 Seconds L-Sit on Parallettes or Seated Leg Raise [Even]:30 Seconds Alternating Pistols or High Box Step ups Most of us will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. If 30 seconds is beyond a max set break up […]
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September 28, 2016
Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three deadlifts. This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. New lifters should keep the load light and work on […]
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September 27, 2016
Skill EMOM for 10 Minutes Straight set of strict handstand push-ups Two weeks ago we worked on kipping hspu. This week we’re specifically targeting the movement in it’s strict form. Strict hspu are more difficult so scale if you need to but keep the stimulus intact. If you are just learning the movement using 1 […]
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September 26, 2016
Skill EMOM for 10 Minutes 1 Split Jerk Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are technically sound. Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the […]
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September 25, 2016
WOD 5 Rounds for time 30 Sit-Ups 20 Broad Jumps 6′ 100M Uneven Farmer Carry Workout notes: Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a […]
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Competition 09-26-16
Monday – 9/26/2016 Weightlifting Split Jerk 5×1 90% Strength Back Squat with 2 second pause in bottom of 1st squat 3-3-3-3-3 Gymnastics 10x60s 1-3 Muscle ups with strict dip and 2 second pause in support rest 5 minutes then for time 9-7-5 Muscle Ups 9-15-21 Air Assault for calories Metcon 1 AMRAP in 8 Minutes Pull-Ups […]
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September 24, 2016
WOD AMRAP in 20 Minutes 3-5-7-9… Squat snatch 135/95 lb 200M Run after every round Workout notes: This workout follows the same format as our workout last Saturday. We have a difficult weightlifting movement with an ascending rep scheme. Last week we recommended heavy squat cleans. The clean is more of a strength and power […]