Posts By: Will

Barbell Class Time Change

Barbell Class is moving back to 6pm on Tuesdays and Fridays, starting on Friday February 9.

WOD Fri Feb 2, 2018

Part 1: Snatch 3×1 Full or power, focus on form. Then… KB Swings 30/20/10 Pushups 35/25/15 Toes to Bar 20/15/10 Choose your own kb weight. Option 2: hanging knee raises Option 1+: hang power snatch 20/15/10 instead of kb swings; handstand pushups 20/15/10 instead of pushups Then (optional)… 20 ring rows 30 Russian twists (total) more »

WOD Thu Feb 1, 2018

Part 1: Thruster 1-1-1 Focus on technique and mobility. Only go heavy if good form is maintained. Or use this time to front squat. Then… 20/16 cal row or bike 20 shoulder to overhead 20/16 cals 20 front squats 20/16 cals 20 thrusters 20/16 cals Option 1: 95/65 Option 2: 75/55 Option 3: 45/35 Option more »

WOD Wed Jan 31, 2018

Part 1: Press or Bench Press 5×8 30 seconds rest between sets. Use light to moderate weight and adjust as necessary. Then… Box Jumps 5/10/15/20/25 Situps 10/20/30/40/50 Pullups 5/10/15/20/25 AMRAP in 16 minutes. Cap of 5 rounds. Option 2: ring rows Step ups are encouraged. Jump if you wish, but no rebounding after the round more »

WOD Tue Jan 30, 2018

Part 1: Power Clean 1-1-1 Then… In 11 minutes, perform: 1000m row 30 power cleans AMRAP double unders Cap of 250 double unders. If you get 250, write your time on the board. Option 1: 135/95 Option 2: 95/65 Option 3: 50 kb swings instead of power cleans; single unders (cap of 500) Option 1+: more »

WOD Mon Jan 29, 2018

Part 1: Back Squat 5-4-3-2-1 Add weight each set. Then… Wallballs Burpees 20/10/5/10/20 Choose your own wallball weight. Then (optional)… 25 pullups 20 cals 15 toes to bar Option 2: jumping pullups; hanging knee raises Option 1+: strict pullups

WOD Fri Jan 26, 2018

Part 1: Bench Press or Deadlift 1-1-1 It’s a good day for a PR. Then… 20/16 cal row or bike 20 bench presses 20/16 cal 20 deadlifts 20/16 cal Option 1: 135/85 bench; 185/125 deadlift Option 2: 95/55 bench; 135/95 deadlift Option 1+: 185/115 bench; 255/165 deadlift Combine options and modify weight as desired. Do more »

WOD Thu Jan 25, 2018

Part 1: double under practice/warmup Then… 1 minute max wallballs 1 minute rest 1 minute max situps 1 minute rest 1 minute max double unders 1 minute rest 1 minute max overhead walking lunges 1 minute rest 3 rounds You may perform the exercises in any order, but each round must be the same. Option more »

WOD Wed Jan 24, 2018

Part 1: Clean and Jerk 1-1-1 Part 2: 30 second AMRAP hang power clean Use a light to moderate weight — something that allows you to go the full time unbroken. Focus on form. Then… Clean and Jerk 10/8/6/4/2/1 Toes to Bar 3/6/9/12/15/18 AMRAP in 10 minutes. Cap of 6 rounds. Option 1: 135/95 Option more »

WOD Tue Jan 23, 2018

Part 1: Press 5×3 Or use this time to practice handstand pushups or their modifications, such as pike hspu, handstand holds against the wall, or wallclimbs. Then… 10 pushups 10 box jumps 200m row AMRAP in 15 minutes Option 1+: first 5 rounds are 5 hspu per round instead of 10 pushups; then switch to more »

WOD Mon Jan 22, 2018

Part 1: Back Squat 4×3 Short rest between sets. Focus on form and speed. Then… 12 front squats 12 burpee pullups 4 rounds Option 1: 95/65 Option 2: 75/55 Option 1+: 135/95; chest to bar pullups Then (optional)… 40 situps 30 kb swings 20 cal row or bike Choose your own kb weight. Modify by more »

This Weekend’s Schedule

Saturday January 20 Olympic Weightlifting Seminar with Cal Strength lifters Rob Blackwell and Jordan Weichers. Gym opens at 830am. Seminar begins at 9am and ends at 5pm. No Open Gym. Sunday January 21 Open Gym from 10am – noon.

WOD Fri Jan 19, 2018

Part 1: Clean 1-1-1 Full or power. Focus on technique. Part 2: EMOM for 5 minutes 3 position clean As heavy as possible with good form. Then… 10 power cleans 20 wallballs 30 cal row or bike 20 wallballs 10 power cleans Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; heavy wallball — Schedule more »

WOD Thu Jan 18, 2018

Part 1: Bench Press 3×10 Short rest between sets. Add weight each set if possible. Then… KB Swings KB Russian Twists (total) Box Jumps Burpees Toes to Bar 10-1 Option 1: 70/45 Option 2: 55/35 Option 3: 35/25; hanging knee raises

WOD Wed Jan 17, 2018

Part 1: Overhead Squat 3×3 This is another thing that’s probably coming in the Open. Get ready. If desired, do back or front squats instead. Then… 450m row 30 shoulder to overhead 30 back squats 300m row 20 shoulder to overhead 20 front squats 150m row 10 shoulder to overhead 10 overhead squats Option 1: more »

WOD Tue Jan 16, 2018

Part 1: Deadift 4×3 Go heavy, or stay light and work on form. You may also use this time to practice double unders. Go for an unbroken PR. Then… Deadlifts 3/6/9/12/15 Double Unders 15/30/45/60/75 Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155 Modify the DU be reducing the reps (10/20/30/40/50 or less) or by more »

WOD Mon Jan 15, 2018

Angie 100 pullups 100 pushups 100 situps 100 squats Modify as follows: — straight through but only 50 reps per exercise (half Angie) — 20 rounds of 5 reps per exercise (full Angie in rounds) — 10 rounds of 10 reps per exercise (full Angie in rounds) — 10 rounds of 5 reps per exercise more »

WOD Fri Jan 12, 2018

Part 1: Snatch 1-1-1 Full or power. Go heavy, or stay light and practice technique. Part 2: EMOM, for 5 minutes 3 position snatch (high hang > hang > floor) Full or power. Focus on form. Then… 21 shoulder to overhead 21 pullups 15 hang to overhead 15 pullups 9 ground to overhead 9 pullups more »

WOD Thu Jan 11, 2018

Part 1: Pistols These might be coming up in the Open this year. Practice the movement or its modifications. See video below. If you think pistols are dumb, do heavy back squats instead. Then… 750m row 20 kb swings 75 air squats 500m row 20 kb swings 50 kb step ups (holding kb) (25 per more »

WOD Wed Jan 10, 2018

Part 1: Press or Bench Press 4×5 Then… Burpees 3/6/9/12/15/18/21 Double Unders 10/20/30/40/50/60/70 Knees to Elbows 3/6/9/12/15/18/21 AMRAP in 18 minutes. Cap of 7 rounds. Option 2: single unders 25/50/75/100/125/150/175; situps 5/10/15/20/25/30/35 If your hands get sore or are going to tear, switch to hanging knee raises or situps.