Category : WOD

4 minutes ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then 2-3 rounds of: glute star 6-8/side + 10 inch-worms + 20 shoulder pass throughs

Group Metcons

Monday
TESTING: 12min AMRAP: 12 KB swings (to chin) + 10 box jumps 24/16 + 8 wall ball

Tuesday
Option A: Make-up day for this week’s testing workouts. Option B: 20 ball slams + 6 renegade rows/side (or sub 6 push-ups + 6 ring rows if can’t pass torsion control test)

Wednesday
TESTING. Comp Team: 4 rounds for time: row 350m + 10 OH Squat + 10 ground to shoulder. Nornal Group: “GFUNK” 15min amrap: 10 burpees + 30 double unders.

Thursday
Option A: Make-up day for testing workouts. Option B: 10mins for quality: 2 TGU/side + 30-60sec weighted front plank + max HSPU or 30sec HS hold.

Friday
A. Skills Testing: TBD
B. 6min finisher: 10 shuttles + max push-ups

Saturday
Option A: Make-up day for testing workouts. Option B: as fast as possible: BALLZ! 20-15-10-5: wall ball + ball slams

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. tempo back squats 2×5 with a 6sec lowering phase (at approx 75-80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 1. B. 4 sets: Paused Bench Press (4sec pause) 2reps @ 85-90% of today’s top weight, rest 90sec. C. Group Metcon

Workout 3
A. 4 sets: RDL 12 reps + 10 Bulgarian Split Squats/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + 10-20/side single leg calf raises. C. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec weighted front plank. B. 2-3 sets: 10-15 DB Biceps curls + 15-20 tricep band push-downs C. Group Metcon

Training – General

Workout 1
A. Deadlift 8,5,5 ramping sets. Rest 2min
B. 3 sets, rest 60sec: 10 Bulgarian SS + max tempo ring rows
C. Group Metcon

Workout 2
A. Bench Press 4×5, rest 90sec
B. 5min muscle up practice or 5min AMRAP MU
C. Group Metcon

Workout 3
A. 4 sets, every 90sec alternating between: 6-10 HSPU and 5 front squats
B. 3 sets for quality, rest as little as possible: 8 DB push press + 10 pullups
C. 5min AMRAP pullovers

Workout 4
A. 4 sets for quality: 15 heavy KB swing to chin + 300m row (emphasis on technique) + 8 renegade rows
B. Group Metcon

Workout 5
A. Barbell Complex: 3 front squat + 2 push press. Work up to a heavy set. Do not miss!
B. 3 sets 12 GHR, rest 60sec
C. Group Metcon

Training – Competition

Workout 1
A. Push Press 4×6-8. B. 3 sets alternating: DB Shoulder Press 8-12, rest 15sec, 10-15 DB lateral raise, rest 90sec. C. Group Metcon D. Accumulate 3mins of hanstand hold

Workout 2
A. Snatch from block 3×5. B. Clean and Jerk 3×3. C. Tempo Back Squat (5sec lowering phase) 3×4-6

Workout 3
A. Weighted Chin-ups 10×3 every 90sec. B. max legless rope climb in 3mins. C. C. Group Metcon

Workout 4
A. Front Squat 10×3 EMOM @ 70%. B. Paused F Squat 2×5 with 3sec hold. C. Group Metcon

Workout 5
A. 4 sets alternating: Paused Bench Press. 4×4-6, rest 60sec, max ring rows, rest 90sec. B. 2-3 sets alternating: max weighted push-ups + 10-20 back flys. C Group Metcon

Training – Weightlifting Team

Monday
A. Snatch 7×1 EMOM with no misses, starting at 80%
B. Back Squat, Build to a tough tripple, then 5×1 at today’s top weight.
C. Snatch Pulls 3×4 @ 110%

Tuesday
A. Clean and Jerk. 3×1@90%
B. Push Press 4×2-4
C. Tall Jerk 3×3, heavy
D. Group Metcon

Thursday
A. High Hang Snatch + Mid Hang Snatch + 2 OH Squat. 3 sets
B. Front Squat, hit one tough double.
C. Speed Back Squat 2@85%, then 7×2@75% EMOM

Fri/Sat
A. Clean from block 3×2
B. Jerk from Rack 5×1 EMOM start at 85%
C. Group Metcon

5 days, 19 hours ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% airdyne, row, skip or run, then 2-3 rounds of: 60sec/side glute stretch (pigeon pose style) + 15-20 groiners/side + 15-20 scapular push-ups.

Group Metcons

Monday
A. TESTING: (Immediately after warm-up) max chin-ups in 90sec. B. Normal Strength Work. C. TESTING: Grace (30 ground to overhead for time) OR Modified Grace: 30 thrusters for time @ 125% of “Fran Weight”
*compare to week of Jan 5 2015

Tuesday
Light day or Make-up day: Make-up a Testing Workout or, 10mins for quality: 3 TGU/side + 10 KB swings + 10 cal AD

Wednesday
TESTING: 15min Cindy, 20mins for Comp Stream
*compare to week of Jan 5 2015

Thursday
Light day or Make-up day: Make-up a Testing Workout or, 10mins for quality: 10sec L-sit + 20sec ring support hold + 30 DUs

Friday
TESTING: 500m row repeat. Row 500m, rest exactly 90sec. Row 500m. Score is your combined time, but record each seperately so you can see how much drop-off there was.
*compare to week of Jan 5 2015

Saturday
Light day or Make-up day: Make-up a Testing Workout or: 5 sets: 30sec battling ropes, 30sec, 30sec airdyne, 30sec rest, 30sec toe to bar, 30sec rest.

Foundations

Workout 1
A. Deadlift build to a tough set of 5.
B. 2-3 sets: Paused Deadlifts 4 reps @ approx 80% of today’s top weight + max ring rows with 2sec pause at top.
C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 5, then 2×4-6@90% of today’s top weight.
B. Single Arm Front Plank 2×30-60sec/side.
C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5.
B. Tempo Back Squat 2×3-4 with 6sec lowering phase (start with approx 80% of today’s top weight).
C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 10 single leg RDL/side.
B.Group Metcon

Training – General

Workout 1
A. 5min AMRAP pistol squats (alternating legs)
B. Back Squat, build to 85% for one set of max reps. Then 2×3@80-85%
C. Group Metcon

Workout 2
A. DB bench press 3xmax, rest 90sec
B. 3 sets, rest 45sec: 8,8,8+ single arm DB row + 8,8,8+ seated DB shoulder press + 12 bent over lateral raises (2sec hold @ top)
C. Group Metcon

Workout 3
A. Ankle massage 60sec/side
B. 10min EMOM 3-8 pistols/leg
C. 4 sets of max pull ups, rest 90sec
D. Group Metcon

Workout 4
A. 4 sets for quality: 1 tough TGU/arm + 5-8 tough chin ups + 6 walking lunges/leg + 10 glute star
B. 4×5 Barbell row
C. 2 sets: 5min tabata pistol squats (20sec on, 10sec off, alternating legs), rest 2min between sets. Try to beat total reps from last week

Workout 5
A. Push Press 1RM
B. 4 sets, every 60sec alternate: 2-3 tough shoulder press + 3-5 tough chin ups
C. Group Metcon

Training – Competition

Workout 1
A. Bench Press, build to a tough set of 2, then 4×2 @ 90%. B. 1 set max push-ups. C. Group Metcon

Workout 2
A. Front Squat 1RM. B. Snatch. from block, build to a Build to a tough double, then 2×1@ 90%. C. Clean and Jerk, 3×1@85%.

Workout 3
A. 7 sets: 3-6 skin the cat, rest 30-60sec. 50 single leg skips per side, rest 30-60sec B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 4
A. Speed Back Squat 6×2@70%. EMOM. B Group Metcon

Workout 5
A. Deadlift to a tough single. B. 4 rounds for quality: 5 deadlift @ 60% + max HSPU + max ring rows.

Training – Weightlifting Team

Monday
A. Snatch 7×1 EMOM with no misses, starting at 80%.
B. Back Squat 5×1-2 @ 90-95%, no misses
C. Paused Squat 4×1

Tuesday
A. Clean and Jerk. Build to a tough single at about 90% (no misses), then 2×2@10% less
B. Push Press 3×4-6
C. Tall Jerk 4×4-6 (as heavy as you can)
D. Group Metcon

Thursday
A. 2 High Hang Snatch + 3 OH Squat. 3 sets.
B. Squat, 2@85%, then 7×2@70% EMOM
C. Front Squat, hit one tought set of 3 (leaving a rep in the tank), then drop 5% and hit another 1×3

Fri/Sat
A. Clean from block. 3×3
B. Jerk from Rack 5×1 EMOM. Start at 80%
C. Group Metcon

1 week, 6 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% run, row, skip or airdyne, then 2-3 rounds of: glute side shuffles 3×10-15/side + 15-20 no money drill + overhead band mobility 60sec/side

Group Metcons

Monday
3 sets every 2mins: 5 thrusters/G-to-OH at 110-120% Grace weight. Then 4 sets every 2mins: 10 thrusters or G-to-OH at Grace Weight.

Tuesday
3mins: row. 1min rest. 3mins: 6 shuttles + 4 burpees. 1min rest. 3mins airdyne. 1min rest. 3mins: 6 shuttles + 4 burpees. 1min rest. 3mins row.

Wednesday
AMRAP in 14mins: 40 double unders + 30 wall ball + 20 burpees + 10 toe to bar

Thursday
12mins for quality: 20-30sec L-Sit + 5 Wall Walks (or 20-30sec handstand hold) + 10-15 tought KB Swings

Friday
12mins EMOM: 5 Thrusters or G-to-OH at 100-110% Grace Weight.

Saturday
2 sets: 3mins: 5 box jumps + 10 push-ups. 1min rest: 5 pull-ups + 15 body weight squats.

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. tempo back squats 2×3 with a 6sec lowering phase (at approx 75-80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 3. B. 3 sets: Paused Bench Press (4sec pause) 3reps @ 85% of today’s top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3
A. 4 sets: RDL 8 reps + 6 Bulgarian Split Squats/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + single leg calf raises. C. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Pull-ups 3-5reps + 45sec weighted front plank. B. 2-3 sets: 15-20 DB Biceps curls + 15-20 tricep band push-downs C. Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 10min EMOM 3-8 pistols/leg
C. 3 sets, rest 45sec: 8 front step ups/leg + 5-8 chest to bar chin ups
D. Group Metcon

Workout 2
A. DB bench press 3×8 + 1×8+ (rest/pause, go to failure, rest 20sec and repeat), rest 60sec
B. 3 sets, rest 45sec: 8 2 arm DB row + 5-8 chin ups + 12 bent over lateral raises (2sec old @ top)
C. Group Metcon

Workout 3
A. Accumulate either 20, 30 or 45 assisted pistols/leg
B. Back Squat 5×3, rest 2min
C. Group Metcon

Workout 4
A. 4 sets for quality: 5-8 tough chin ups + 20 heavy KB swings + 60sec weighted front plank + 8-10 glute star
B. 4×5 Barbell row
C. 2 sets: 5min tabata pistol squats (20sec on, 10sec off, alternating legs), rest 2min between sets

Workout 5
A. Push Press 3×2, rest 90sec
B. 4 sets, every 90sec alternate: 3 shoulder press + 12 heavy renegade rows
C. Group Metcon

Training – Competition

Workout 1
A. Snatch. Build to a tough double, then 3×2 @85-90% of that every 60-90sec. B. Clean and Jerk, Build to a tough double, then 3×2@85-90% of that. C. Deadlift. 3×6@75-80%

Workout 2
a. Back Squat, 4@80%, 2@85%, 10×3 EMOM @ 70%. (go for max reps on last set) B. Paused Back Squat 2×5@ 60% C. Group Metcon

Workout 3A. 7 sets: 3-6 skin the cat, rest 30-60sec. 50 single leg skips per side, rest 30-60sec B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 4
A. Front Squat, 3×1.1.1 as heavy as possible. Rest 15sec inside cluster. Rest 3mins between sets. B. Group Metcon

Workout 5
A. 5×1-2 heavy thrusters, every 90-120sec. B. 2×10-15 @ 50% push press. C. Group Metcon

Training – Weightlifting Team

Monday
A. 3×3 High Hang Snatch (at pockets)
B. 1xmax reps @ 90%, 5×1-2@85% every 2mins
C. Paused Squat 3×2 with 3sec pause

Tuesday
A. Clean form block 4×2
B. Jerk 7×1 EMOM. Start at 80%
C. Group Metcon

Thursday
A. Snatch 10×1 EMOM with no misses starting at 80%
B. Speed Squat 12×1 EMOM @ 80%
C. Tempo Front Squat [50×2] 3×4-6

Fri/Sat
A. Clean and Jerk. Build to a 2RM, then 6×1 EMOM @ 90% of that.
B. Jerk from Rack 3×3
C. Push Press 3×6-8
D. Optional Group Metcon

2 weeks, 5 days ago 0
Posted in: WOD

Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then 2-3 rounds of: 10-15 cossacks/side + quad stretch 60sec/side + 10-15 scapular pull-ups with wdie grip

Group Metcons

Monday
2 sets: 3mins: 6 push-ups + 12 bodyweight squats. 1min rest. 3mins: row or aridyne. 1min rest.

Tuesday
7 sets, every 2mins: 8-10 heavy thrusters/G-to-OH at Grace 100-110% Grace Weight + 4 burpees.

Wednesday
2 sets: 3mins: 8 shuttles + 10 ball slams. 1min rest. 3mins:

Thursday
12mins for quality: 20-30sec L-sit or Front Lever Hold + 10-15 tough KB Swings OR 5 tire flips + 2 tough TGU/side

Friday
FBOMB FRIDAY!

Saturday
3 sets, 1min on each station, rest 2mins between sets: max strict chin-ups + max strict push-ups + max box jumps (step down) + row.

Foundations

Workout 1
A. Deadlift build to a tough set of 8. B. 2-3 sets: Paused Deadlifts 6 reps @ approx 80% of today’s top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough set of 8, then 2×8-12@80% of today’s top weight. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Tempo Back Squat 2×5 with 6sec lowering phase (start with approx 80% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 10 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 5 sets: 8-10 assisted pistols/leg + max tempo ring rows
C. 3 sets, rest 60sec: 6 Bulgarian SS/leg + 6-10 pull ups
D. Group Metcon

Workout 2
A. DB bench press 8,8,8,8+ (go to failure on the last set), rest 60sec
B. 3 sets, rest 45sec: 8,8,8+ single arm DB row + 8,8,8+ seated DB shoulder press + 12 bent over lateral raises (2sec hold @ top)
C. Group Metcon

Workout 3
A. Accumulate either 20, 30 or 45 assisted pistols/leg
Front Squat 5×4, rest 2min
C. Group Metcon

Workout 4
A. 4 sets: 2 TGU/arm + 6 walking lunges/leg + 5-8 chest to bar chin ups + 6-8 glute star
B. 4×6 Barbell row
C. 7min tabata pistol squats (20sec on, 10sec off, alternating legs)

Workout 5
A. Push Press 3×3, rest 90sec
B. 4 sets, every 90sec alternate: 4 shoulder press + 3-5 tough chin ups
C. Group Metcon

Training – Competition

Workout 1
a. Back Squat, 4@80%, 3@85%, 1@90%. B. three sets: back squats 8-12reps @ 70%, rest 30-60sec, max strict chin-ups, rest 30-60sec. C. Group Metcon

Workout 2
A. 7 sets: Ring Support Hold 15-30sec. Rest 30-60sec + 3-6 skin the cat, rest 30-60sec. B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 3
A. Front Squat, build to a tough set of 2 (beat what you hit on week of Jan 26), then 5×3 at 85-90% of that weight. B. Group Metcon

Workout 4
A. 5×2-3 heavy thrusters, every 90-120sec. B. 3×8-12 push press. C. Group Metcon

Workout 5
A. Bench Press, build to a tough set of 3, then 4×3 @ 85-90%. B. 2 sets: max weighted push-ups, rest 30sec, max bodyweight push-ups, rest 90sec. C. Group Metcon

Training – Weightlifting Team

Monday
A. 3×2 High hang snatch (at pockets) + 1 mid hang (at knee)
B. Back Squat 1@90-95%, 1xmax reps @ 85%, then 2 sets of 2-5@85%
C. Paused Squat 2×2 with 3sec pause as heavy as you can

Tuesday
A. Clean from block 3×3
B. Push Press 8×1 EMOM (Try to beat last week).
C. Shoulder Press 2×8-12
D. Group Metcon

Thursday
A. Snatch 10×1 EMOM with no misses starting at 80%
B. Speed Squat, 10×2 @ 75% (decend fast, stay tight and bouce hard, then up as fast as possible
C. Paused Front Squat 7×1 with 3sec pause.

Fri/Sat
A. Clean and Jerk 6×1 EMOM starting at 80% with no misses.
B. Jerk from Rack 4×2
C. Push Press 4×2-4
D. Light Muscle Snatch 2-3 sets of 15-20 .
E. Optional Group Metcon

4 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skip, airdyne, row or run, then 2-3sets:
2-3 rounds of: 10 glute bridges 3sec pause at top + 60sec calf stretch/side + 10 ring rows

Group Metcons

Monday
For 18mins: odd mins: 4-5 heavy thrusters/G-to-OH at 115-125% grace weight, even minutes: 3-5 strict chin-ups

Tuesday
13mins for quality: accumulate 20-30sec L-sit for Front Lever Hold + 4 TGU/side + 60sec of double or trippled under practice

Wednesday
A. 3 sets: 2mins row. 90sec rest. *try to add 5m to each set. B. 2 sets: 2mins: 5 burpees + 5 wall ball. Rest 90sec

Thursday
15min amrap: 4 pull-ups, 6 push-ups, 8 ball slams, 12 air squats

Friday
2 sets: 2mins row. 1min rest. 2mins: 6 shuttles + 4 burpees, 1min rest. 2mins: airdyne, 1min rest.

Saturday
9 sets: Every 2mins: 8 unbroken heavy thrusters/G-to-OH + 8 box jumps (step down).

Foundations

Workout 1
A. Back Squat, build to a tough set of 5. B. tempo back squats 2×5 with a 5sec lowering phase (at approx 75-80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 5. B. 3 sets: Paused Bench Press (4sec pause) 3reps @ 90% of today’s top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: snatch grip RDL 15reps + 15 reps side step-up/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + single leg calf raises. C. Group Metcon

Workout 4
A. 5 sets, rest 30sec bewteen exercises: Chin-ups 3-5reps + 45sec weighted front plank. B. 2-3 sets: 15-20 DB Biceps curls + 15-20 tricep band push-downs C. Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 10min EMOM 2-6 pistols/leg
C. 3 sets, rest 45sec: max tempo ring rows + 10 front step ups/leg
D. Group Metcon

Workout 2
A. DB bench press 4×8 (try a little heavier than last week), rest 60sec
B. 3 sets, rest 45sec: 10 2 arm DB row + 5-8 chin ups + 12 bent over lateral raises (2sec old @ top)
C. Group Metcon

Workout 3
A. Accumulate either 15, 25 or 40 assisted pistols/leg
B. Back Squat 5×5, rest 2min
C. Group Metcon

Workout 4
A. 3 sets: 5-8 chest to bar chin ups + 20 heavy KB swings + walking lunges 10/leg + 45-60sec hollow body hold
B. 5×6 Barbell row
C. 5min tabata pistol squats (20sec on, 10sec off, alternating legs)

Workout 5
A. Push Press 4×3, rest 90sec
B. 3 sets, rest 60sec: 5 press + 10 heavy renegade rows
C. Group Metcon

Training – Competition

Workout 1
A. 6 sets: Ring Support Hold 15-30sec. Rest 30-60sec + 3-6 skin the cat, rest 30-60sec. B. accumulate 4mins of handstand hold vs wall. C. Group Metcon

Workout 2
A. Front Squat, build to a tough set of 4 (beat what you hit on week of Jan 5), then 5×2 at that weight. B. Group Metcon

Workout 3
A. 6 sets EMOM: 6 unbroken push press. B. 5 sets EMOM, 3 tough thrusters. C. Group Metcon

Workout 4
A. Bench Press, build to a tough set of 5, then 3×5 @ 85% with 4sec lowering phase. B. 2 sets: shoulder press 8-12reps + max push-ups, rest 90sec. C. Group Metcon

Workout 5
A. Snatch. Build to a tough double, then 7×1 @90% of that every 60-90sec. B. Clean and Jerk, Build to a tough double, then 4×1@90% of that. C. Deadlift to a tough double, then 2×6@80-85% of that.

Training – Weightlifting Team

Monday
A. Snatch. 3×3
B. Back Squat, 1@90%, then 1xmax @ 80%
C. Paused Squat 5×2 with 3sec pause

Tuesday
A. Clean and Jerk to a tough double, then 2×3@85% of that.
B. Push Press 8×1 EMOM
C. Group Metcon

Thursday
A. Snatch 10×1 EMOM, with no misses starting at 80%, build by feel.
B. Speed Squat, 10×2 @ 70% (decend fast, stay tight and bouce hard, then up as fast as possible
C. Paused Front Squat. 5×2 with 5sec pause

Fri/Sat
A. Clean and Jerk 6×1 @80-85% EMOM
B. Jerk from rack. 3×3.
C. Push Press 3×4-6
D. Light muscle snatch 2-3 sets of 15-20
E. Optional Metcon

1 month ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skip, row, airdyne or run, then 2-3 rounds of: glute star 6-8/side + 10 inch-worms + 20 shoulder pass-throughs

Group Metcons

Monday
15min amrap: 5 push-up, 5 ring row, 10 air squats, 20 double unders

Tuesday
3 sets: 2mins: row @ 85%, 1min rest, 2mins amrap: 3 burpees + 5 wall ball, 1min rest.

Wednesday
15mins for Quality: 6 tough walking lunges/side + 6-10 chin-ups + 10-15 tough KB swings + accumulate 20-30sec L-sit or front lever hold

Thursday
For 16mins, odd mins: 7 heavy thrusters. Even mins: 30sec double unders
*for thrusters, pick a weight the same or slightly higher than your ‘Grace’ weight from Jan 5

Friday
2 sets: 2mins airdyne, 1min rest, 2min 10m shuttles, 1min rest, 2min 5 ball slam + 5 box jumps. 1min rest

Saturday
15mins for Quality: 3-5 tire flips + accumulate 20-30sec L-sit or front lever hold + max unbroken push-ups + 60sec double or tripple under practice

Foundations

Workout 1
A. Deadlift build to a tough set of 3. B. 2-3 sets: Deadlift 10 reps @ 60% of today’s top weight + max ring rows with 2sec pause at top. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough single, then 5×2 EMOM @ 85-90% of that. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 3. B. Paused Back Squat 2×3 with 5sec pause (start with approx 80% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 10 single leg RDL/side.
B.Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 4 sets: 6-10 assisted pistols + max tempo ring rows
C. 3 sets, rest 60sec: 8 Bulgarian SS/leg + 5-8 chest to bar chin ups
D. Group Metcon
Workout 2
A. DB bench press 5×8, rest 60sec
B. 3 sets, rest 45sec: 10 single arm DB row + 6-10 pullups + 10 bent over lateral raises (2sec hold @ top)
C. Group Metcon
Workout 3
A. Accumulate either 15, 25 or 40 assisted pistols/leg
B. Front Squats 4×6, rest 2min
C. Group Metcon
Workout 4
4 sets: 3 TGU/arm + 8 glute star + 45-60sec single leg side plank/side + 15 heavy KB swings
B. 4×8 Barbell rows (heavier than last week)
C. 7min tabata goblet squats (20sec on, 10sec off)
Workout 5
A. Push Press: build to a 3RM
B. 3 sets, rest 60sec: 3 shoulder press + 2-3 tough chin ups
C. Group Metcon

Training – Competition

TRAINING-COMP
Workout 1
A. Front Squat. Build to a tough double, then 3×2@90% of that. B. Paused Front Squat 2×3 with 5sec pause. C. Group Metcon

Workout 2
A. 7 sets: touch-and-go PC + Push Press. 6 reps EMOM. B. 4 sets. 5 tough thrusters EMOM. C. Group Metcon

Workout 3
A. Tempo Bench Press 3×8 with 4sec lowering phase. B. 2-3sets: Seated DB Press 6-10reps, rest 60sec + 20-30 band pull aparts. C. Group Metcon

Workout 4
A. Snatch from block. Build to a tough triple, then 3×3@85-90% of that.
B. Clean and Jerk, 8×1 EMOM @ 75-80%.
C. Deadlift, build to a tough 5×1@ last week’s top weight (that you used for a triple), then 2×6@80% of that.

Workout 5
A. Back Squat, within 10mins, quickly build to 1@90%
B. three sets: back squats 10-15reps @ 60%, rest 30-60sec, max strict chin-ups, rest 30-60sec. C. Muscle snatch 2×15-20reps with slow tempo Rest 45-60sec.
D. Group Metcon

Training – Weightlifting Team

Monday
A. Hang snatch. build to a tough triple., then 3×3@80% of that.
B. Back Squat. Build to a tough set of 5 (try to beat what you did on Dec 28), then 2×4-6@90% of that. (go for max reps on last set)
C. Paused Back Squat 2×5 with 5sec pause (go down as fast as you can with control, then stop as fast as you can in the bottom position)

Tuesday
A. Clean and Jerk to a tough triple, then 2×3@80%.
B. Push Press 5×3 every 90-120sec
C. Group Metcon

Thursday
A. Snatch 10×1 EMOM with no misses. start at 80%, build by feel keeping technique & speed as priority.
B. Speed Back Squat, 8×2 @ 65% (descend fast, stay tight and bounce hard, then up as fast as possible)
C. Paused Front Squat 3×3 with 5sec pause (lower down fast, stick your pause, then up as fast as you can)

Fri/Sat
A. Hang clean + Clean + 2 Jerk. 5 sets.
B. Jerk from Rack. 3×4
C. Push Press 3×6-8
D. Light muscle snatch (with control, not speed) 2-3 sets of 15-20reps.

1 month, 1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% run, airdyne, row or skip, then 2-3 rounds of: 5 groiners/side + hip flexor stretch 60sec/side + 20-30 no monery drill

Group Metcons

Monday
4 sets: Row 600m. Rest 2-4mins. Aim for each set to be 1-2sec faster than the previous.

Tuesday
15mins: 6 ring rows + 6 push-ups + 10 wall ball

Wednesday
for 16mins, odd minutes: 6 Heavy Thursters/G-to-OH, even minutes, 3-4 tempo chin-ups [explosive up and 3sec down].

Thursday
13mins for quality: max unbroken push-ups + 20sec Tucked Front Lever Hold OR L-sit Shold + 20 band pull aparts + 60sec double under practice

Friday
FBOMB FRIDAY!

Saturday
2 repeats of: 3min airdyne @ 90%. rest 2min. 3min of 4 burpees + 6 tough ball slams. rest 2mins

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. back squats 2×5 with a 7sec pause (start with approx 80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 8. B. 3 sets: Paused Bench Press (4sec pause) 4reps @ today’s top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: snatch grip RDL 10reps + 12 reps side step-up/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + 20-25reps no money drill. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: Single Arm DB Press 6-8 reps with 5sec pause at top + 3-6 chest to bar chin-ups+ 30sec single leg side plank (sub regular sub plank if needed) C. Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 5×6 Assisted pistols/leg
C. 3 sets, rest 60sec: 12 front step up/leg + 8-10 chin ups
D. Group Metcon

Workout 2
A. DB bench press 4×10, rest 60sec
B. 3 sets, rest 60sec: 10-12 seated DB shoulder press + 10-12 2 arm DB row
C. Group Metcon

Workout 3
A. Accumulate either 15, 20 or 30 assisted pistols/leg
B. Back Squat 3×8, rest 2min
C. Group Metcon

Workout 4
A. 3 sets for quality: walking lunges 8/leg + max tempo ring rows + 60sec weighted front plank + 5-8 chest to bar chins
B. 4×8 Barbell rows
9min EMOM min 1: 1-2 TGU/arm, min 2: 2-4 rope climbs, min 3: 5-8 tough thrusters

Workout 5
A. Push Press 3×3,2,1 rest 15sec between clusters, 90sec between sets
B. 3 sets, rest 60sec: 5 shoulder press + 8 renegade rows
C. Group Metcon

Training – Competition

Workout 1
A. 6 sets: 8 unbroken ground to overhead @ 55-65%, rest 60-90sec. B. Group Metcon

Workout 2
A. Tempo Bench Press 4×4-6 with 4sec lowering phase. B. 2-3 rounds with no rest: Seated DB Press 6-10reps, max ring rows, 20-30 band pull aparts. C. Group Metcon

Workout 3
A. Snatch from block 3×4. B. Clean and Jerk, build to a tough set of 2, then 3×2@85% of that. C. Deadlift, build to a tough 3, then 2×5@85% of that

Workout 4
a. Back Squat, 3×2@85%, then 3×10 @ 55%, rest 60sec between sets. B. Muscle snatch 2×15-20reps with slow tempo Rest 45-60sec. C. Group Metcon

Workout 5
A. Chest to Bar Chin-ups 7×2-4 with a 2sec pause at top. Rest as needed. B. 3-4 sets: max weighted push-ups + max ring rows + 40sec hollow body hold. C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from block. 2×2@75%, 2×2@80%, 2×1@85%
B. Back Squat. 3×3.1.1 rest 15sec inside cluster, rest 3-5mins between sets.

Tuesday
A. Clean and Jerk. Build to a tough double with no misses, then 3×2 @ 85% of that.
B. Push Press 10×1 EMOM
C. Group Metcon

Thursday
A. Snatch 4×1@75%, 4×1@80%, 4×1@85%
B. Back Squat 3×4-6 leaving one to two reps in the tank
C. Paused Front Squat 3×4 with 4sec pause (lower down as you can, stick your pause, then up as fast as you can)

Friday
A. Clean from the Block 6×2 every 90sec
B. Tall Jerk, build to a tough set of 3, then 3×4 @ 90% of that.
C. Jerk 4×2-3
D. Push Press 2×6-10

1 month, 2 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skip, run, airdyne or row, then 2-3 rounds of: groin-hamstring-flow 45-60sec + band pull apparts 20-30reps + 8 squats with band around knee + 6 squats (no-band) with 5sec pause at bottom

Group Metcons

Monday
Tester Make-up from last week OR: 2 sets: 3mins: 5 burpees + 5 wall ball. 2mins rest. 3mins rowing, 2mins rest.

Tuesday
for 16mins, odd minutes: 7 Thursters/G-to-OH, even minutes, 3-6 strict chin-ups.

Wednesday
13mins for quality: max unbroken push-ups + 20-30sec ring support hold + 20sec Tucked Front Lever Hold OR L-Sit hold + 4 TGU/side

Thursday
2 repeats of: 2mins airdyne + 1min ball slams. rest 2mins. 3mins: 5 ring rows + 10 box jump + 10 KB swing, 2min rest.

Friday
13mins for time: 5 push-up + 10 squats + 30 double unders

Saturday
for 16mins EMOM, Minute 1-8: 4-8 shoulder press @ 50%. Rest Minute 9-16: 6-8 back squat at 40%

Foundations

Workout 1
A. Deadlift build to a tough set of 5. B. Ring Rows with 2sec pause at top, 4xmax, rest 60sec. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough 3, then 3×4-6@85% of that. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Paused Back Squat 2×5 with 5sec pause (start with approx 75-80% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 8 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. Assisted pistols (either to box or holding band/post): 5×5/leg
C. 3 sets, rest 45sec: max tempo ring rows + 10 Bulgarian SS/leg
D. Group Metcon

Workout 2
A. DB bench press 4×12, rest 60sec
B. 3 sets, rest 60sec: 12 single arm DB row + 6-10 pullups + 10 bent over lateral raises
C. Group Metcon

Workout 3
A. Accumulate (either 10, 15 or 20) assisted pistols/leg
B. Front Squats 3×8, rest 2min
C. Group Metcon

Workout 4
A. 3 sets for quality: 4-6 chest to bar chin ups + 20 heavy KB swings + 10 Front step ups + 45-60sec hollow body hold
B. 4×10 Barbell rows
C. 5min Tabata goblet squats (20sec on, 10sec off)

Workout 5
A. Push Press 4×4, rest 90sec
B. 3 sets, rest 60sec: 6 shoulder press + 2-3 tough chin ups
C. Group Metcon

Training – Competition

Workout 1
A. Tempo Bench Press 3×8 with 4sec lowering phase. B. 2-3sets: Seated DB Press 6-10reps, rest 60sec + 20-30 band pull aparts.

Workout 2
A. Snatch, build to tough 2, then 5×1@90% of htat. B. Clean and Jerk 3×3. C. Deadlift, build to a tough 4, then 2×8@75% of that

Workout 3
a. Back Squat, build to a tough 5, then 2×12@65% of your max. B. Muscle snatch 2×15-20reps with slow tempo Rest 45-60sec. C. Group Metcon

Workout 4
A. Chest to Bar Chin-ups 5×3 with a 2sec pause at top. Rest as needed. B. 3-4 sets: max weighted push-ups + max ring rows + Ring Support Hold 20-30sec+ accumulate 30sec tucked frotn lever holds. C. Group Metcon

Workout 5
A. Front Squat, build to a tough set of 4×2@ last weeks to weight, then 3×5 paused front squats with 5sec pause. B. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from block. 2×2@75%, 2×1@80%, 2×1@85%
B. Back Squat. Build to a tough set of 3, then 2×3-4@90% of that. (go for max reps on last set)
C. Paused Back Squat 3×2 with 3sec pause (go down as fast as you can with control, then stop as fast as you can in the bottom position)

Tuesday
A. Clean and Jerk [2+3], build to a tough set, then 1 set @ 90% of that
B. Push Press 5×2
C. Group Metcon

Thursday
A. Snatch 3×1@75%, 3×1@80%, 2×1@85%
B. Tempo Squat [50×2] lowering phase 3×4-6
C. OH Squat [34×1] 3×4-6

Fri/Sat
A. Clean from Block 3×5 (bar starts only a few inches below hip)
B. Tall Jerk, Build to a heavy set of 5, then 2×5 @ 90%
C. Jerk 3×4-6
D. Push Press 2×6-10

1 month, 3 weeks ago 0
Posted in: WOD

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Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then 2-3 rounds of: 10-15 cossacks/side + 8-16 tempo push-ups + 8-16 ring rows.

Group Metcons

Monday
A. TESTING: (Immediately after warm-up) max chin-ups in 90sec. B. Strength Work. C. TESTING: Grace (30 ground to overhead for time) OR Modified Grace: 30 thrusters for time @ 125% of “Fran Weight”

Tuesday
Make-up a Testing Workout or, 10mins for quality: 3 TGU/side + 10 KB swings + 10 cal AD

Wednesday
TESTING: A. Overhead Position Test. B. 15min Cindy, [20mins for Comp Stream]

Thursday
Make-up a Testing Workout or, 10mins for quality: 10sec L-sit + 20sec ring support hold + 30 DUs

Friday
TESTING: 500m row repeat. Row 500m, rest exactly 90sec. Row 500m. Score is your combined time, but record each separately so you can see how much drop-off there was.

Saturday
Make-up a Testing Workout or: 5 sets: 30sec battling ropes, 30sec, 30sec airdyne, 30sec rest, 30sec toe to bar, 30sec rest.

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. back squats 2×5 with a 5sec pause (start with approx 75% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 3. B. 3 sets: Paused Bench Press (4sec pause) 5reps @ 80% of today’s top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: snatch grip RDL 10reps + 12 reps side step-up/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + 20-25reps no money drill. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec bewteen exercises: Single Arm DB Press 8-12reps + 3-6 chest to bar ching-ups+ 30sec single leg side plank (sub regular sub plank if needed) C. Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 5-8min static hold pistol practice
C. 4 sets, rest 45-60sec: 4-6 pistol squats/leg (to box or w/ hand support if needed) + 6-10 chin ups
D. Group Metcon

Workout 2
A. DB bench press 4×15, rest 60sec
B. 3 sets, rest 60sec: 12-15 DB shoulder press + 12-15 2 arm DB row
C. Group Metcon

Workout 3
A. Back Squat 3×10, rest 2min
B. 3 sets: 12 Bulgarian SS + 10-12 single leg RDL
C. Group Metcon

Workout 4
A. 3 sets, rest 60sec: 12 Barbell rows + 12 walking lunges/side
B. 7×2 tough pullups EMOM
C. 3 sets for quality: 2 TGU/arm + 15 KB swings + 45sec weighted front plank

Workout 5
A. Push Press 4×5, rest 90sec
B. 3 sets, rest 60-75sec: 6-8 shoulder press + 10 renegade rows
C. Group Metcon

Training – Competition

Workout 1
A. Snatch from Block 3×3. B Clean and Jerk 3×2. C. Deadlift, build to a tough set of 6, then 3×2@that weight.

Workout 2
A. Back Squat, 5×2@80% EMOM, then 1×6-8@75%. B. Muscle Snatch with slow tempo (moderate weight) 3sets: 15-20reps. C. Group Metcon

Workout 3
A. Chest to Bar Chin-ups 5×3 with a 2sec pause at top. Rest as needed. B. 3-4 sets: Ring Support Hold 20sec + max weighted push-ups + max ring rows + 30sec hollow body hold. C. Group Metcon

Workout 4
A. Front Squat, build to a tough set of 4, then 3×4 paused front squats with 5sec pause. B. Group Metcon

Workout 5
A. 10 sets: 5 unbroken ground to overhead @ 50-60%, rest 60sec. B. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from Block with 60sec rest: 3×2@70%, 2×2@75%, 3×1@80%
B. Back Squat. 2×3.2.1 rest 15sec inside cluster, rest 3-5mins between sets.
C. Pause Back Squat 2×5 with 5sec pause [15×3]

Tuesday
A. Clean and Jerk [1+4}, build to a tough single, then 2 sets at 90% of that.
B. Push Press 5×3
C. Group Metcon

Thursday
A. Snatch 4×1@75%, 4×1@80%
B. Tempo Squat [50×2] lowering phase 3×4-6
C. OH Squat [34×1] 3×4-5

Friday
A. Clean from Block 3×4 (bar starts high on the thighs)
B. Tall Jerk. Build to a heavy set of 6.
C. Push Press 2×6-8 (try to beat last week)
D. Group Metcon

2 months ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%, then 2-3 sets of: dynamic quad stretch 45sec/side + glute start drill 6-8/side + 15-20 no money drill.

Group Metcons

Monday
Row 4x500m @ 90%. Rest 3-5mins between sets. Goal is for each set to be about 1-2sec faster than the previous one. Track times for each set.

Tuesday
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins B. 5min amrap: 7 wall ball + 7 box jumps (step down)

Wednesday
A. Partner Band warm-up. B. 15mins for quality: 5 tire flips + max tempo ring rows + 100m row + 20-40sec ring support hold + 12 heavy ball slams

Thursday
Closed for New Years!

Friday
4 sets: 30sec KB swings, 30sec rest, 30sec ring rows, 30sec rest, 30sec airdyne, 30sec rest, 30sec 10m shuttle runs, 30sec rest.

Saturday
12min amrap: 10 DB Deadlift + 10 DB Hang Cleans + 10 push-ups

Foundations

Workout 1
A. Deadlift build to a tough set of 8. B. Ring Rows with 2sec pause at top, 4xmax, rest 60sec. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough 5, then 3×4-6@85% of that. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Paused Back Squat 2×5 with 5sec pause (start with approx 80% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 5-8reps + 4-6 chest to bar chin-ups + 8 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. 12min EMOM, even min: 2-3 MU, odd min: 3-6 HSPU
B. Glute star 3×8
C. Group Metcon

Workout 2
A. Front Squat to a top set of 2. Then 5×1 @ 95% every 90sec
B. Group Metcon

Workout 3
A. 3 sets, rest 60sec: 6 snatch grip RDL + 8 walking lunges/leg
B. Incline DB bench 3×10+ (increase weight form last week). Rest 60sec
C. Group Metcon

Workout 4
A. 4 sets for quality: 10 single leg RDL + 10 Bulgarian SS + 8 Bird dogs
B. 5×3 hard pull ups every 90sec
C. 3 sets, rest 45sec: 8 bicep curls + 8 lying tricep extensions
D. 100 band pushdowns

Workout 5
A. 5min OH band mobility
B. 4 sets, no rest: 2 TGU/arm + 10 KB swings
C. 3 sets, rest 30-45sec: 10 renegade rows + 15 GHD situps
D. Group Metcon

Training – Competition

Same as Training-General this week. Next training cycle starts Jan 5.

Training – Weightlifting Team

Monday
A. Snatch from Block with 60sec rest. 4×2@70%, 4×1@75%, 3×1@80%
B. Back Squat. Build to a tough set of 5, then 2×4-6@90% of that. (go for max reps on last set)
C. Paused Back Squat 2×5 with 5sec pause (go down as fast as you can with control, then stop as fast as you can in the bottom position)

Tuesday
A. Clean and Jerk [1+3], build to a tough set, then 2 sets @ 90% of that.
B. Push Press 3×4-6
C. Group Metcon

Thursday
A. Snatch 3@65%, 2@70%, 2@75%, 2×2@80%
B. Tempo Squat [50×2] lowering phase 3×4-6
C. OH Squat [33×1] 3×3-4

Friday
A. Clean from Block. (bar should start high on the tighs) 3×3
B. Tall Jerk. Build to a heavy set of 5.
C. Push Press 2×6-8
D. Group Metcon