WOD Tue Oct 23, 2018

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%)

Same drill as yesterday as far as establishing training max and calculating percentages.

Part 2: clean and jerk warmup

Then…

Box Jumps 21/15/9/7/5/3/1
Clean and Jerks 15/10/5/4/3/2/1

Option 1: 95/65 (round of 15); 115/75 (round of 10); 135/95 (round of 5/4/3/2/1)
Option 2: 75/55; 95/65; 115/75
Option 1+: 115/75; 135/95; 165/115; jumps required

No comments.

WOD Mon Oct 22, 2018

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

First, calculate your training max by reducing your number from last week by 10%. If you squatted 300, your new training max is 270.

Second, calculate the percentages above based on the new training max. Using the example above, if your tested max was 300, and your training max is 270, your first set would be 175 (65% of 270) for 5 reps, your second set would be 200 (75% of 270) for 5 reps, and your third set would be 230 (85% of 270) for as many reps as possible. (The + after the number denotes max reps.)

All reps on your 5+ set should be done with good form, stopping 1-2 reps short of failure.

Do a couple of lighter warmup sets before your first work set of 5.

Click here for a good summary of how Wendler 5/3/1 works.

Part 2: practice the kb movements in the workout

Then…

20 squats
30 kb shoulder to overhead (15r/15l)
20 squats
30 kb hang to overhead (15r/15l)
20 squats
30 kb ground to overhead (15r/15l)
20 squats
30 kb lunges (alternating r/l)
20 squats

Option 1: 55/35
Option 2: 35/25

The kb should be light to moderate weight. Unless Rich Froning drops in, we probably don’t need a 1+ option for this one. But if you want to, and can do it safely, go for it.

For the first three kb exercises, the 30 reps can be apportioned to each arm however you desire, as long as you finish with 15 reps per arm.

Then (optional)…

In 3 minutes, perform

20 burpees
AMRAP cal row or bike

No comments.

WOD Fri Oct 19, 2018

Part 1: establish a training max deadlift

If you missed back squat, press, or bench press, try to get that done too.

Then…

Deadlifts 5/10/15/10/5
Wallballs 10/15/20/15/10
Double Unders 15/30/45/30/15

Option 1: 185/125
Option 2: 135/95; 2x single unders
Option 1+: 225/155; heavy wallball

No comments.

WOD Thu Oct 18, 2018

Part 1: establish training max press or bench press

If you benched on Tuesday, press today. If you pressed on Tuesday, bench today.

Then…

2 laps or 300m row
10 toes to bar
10 box jumps

AMRAP in 20 minutes. Cap of 6 rounds.

Option 2: hanging knee raises
Option 1+: 3 laps instead of two
Option 1++: 30/24 box

Combine options as desired.

No comments.

WOD Wed Oct 17, 2018

Part 1: Clean 3×1

Full or power. Go heavy or stay light and focus on technique.

Then…

20 burpees over the bar
15 power cleans
20 burpees over the bar
15 power cleans
20 burpees over the bar

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more; full cleans

Combine options as desired. For instance, you can do full cleans at less than 1+ weight.

Then (optional)…

1 lap
7 burpee box jumps

3 rounds

No comments.

WOD Tue Oct 16, 2018

Part 1: establish training max press or bench press

Same concept as yesterday.

Then…

15 situps
10/8 cal row or bike
5 shoulder to overhead

AMRAP in 12 minutes. Cap of 10 rounds.

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95

No comments.

WOD Mon Oct 15, 2018

Part 1: establish training max back squat

Next week we are going to start a Wendler cycle, so over the course of this week we will need to establish a training max for the following lifts: back squat, deadlift, press, and bench press.

You can determine your training max by working up to a one rep max while maintaining good form. This is not a competition one rep max, where some deviation in form may be justifiable. It is a training one rep max; quality of movement is more important than the number on the bar.

If you are new to lifting, or if you otherwise would prefer to not go for a one rep max, work up to a 3 or 5 rep max instead, and then use a one rep max calculator (click here) to convert the 3 or 5 rep into an estimated one rep.

Write down or commit to memory your training max back squat. Ask the trainer if you have any questions.

Then…

KB Swings
Pushups
KB Goblet Squats
Pullups

20/16/12/8/4

Option 1: 55/35
Option 2: 35/25; ring rows 25/20/15/10/5 instead of pullups
Option 1+: 70/45

Then (optional)…

10 burpees
10 cals

AMRAP in 4 minutes

No comments.

WOD Fri Oct 12, 2018

Part 1: Bench Press or Deadlift 5-3-1+

Or use this time to practice the movements and get warmed up for the workout.

Then…

Bench Press 15/10/5
Box Jumps 20/15/10

Rest 2 minutes

Deadlift 15/10/5
Pushups 20/15/10

Record your total time, including the rest period.

Option 1: 135/85 bench; 185/125 dead
Option 2: 95/65 bench; 135/95 dead
Option 1+: 155/95 bench; 225/155 dead

Do in heats or stagger start so everyone has a spotter on the bench.

No comments.

WOD Thu Oct 11, 2018

Part 1: double unders

Practice makes perfect.

Part 2: 2 minute AMRAP single unders

Then…

20 walking overhead lunges (20/14)
20 situps
30 mountain climbers
20 Russian twists (20/14)
20 double unders
15 kb swings

AMRAP in 20 minutes. Cap of 5 rounds.

Option 1: 55/35
Option 2: 35/25; 2x single unders
Option 1+: 10 kb front rack lunges instead of walking oh lunges; unbroken DU

No comments.

WOD Wed Oct 10, 2018

Part 1: Back Squat 4×3

Or use this time to practice thrusters and front rack mobility.

Then…

Thrusters
Toes to Bar

10-1

150m row after each round

Option 1: 75/55
Option 2: 45/35; hanging knee raises
Option 1+: 95/65 or more

Modify the thrusters by using dumbbells or kettlebells.

No comments.

WOD Tue Oct 9, 2018

Part 1: Power Clean 5×2

Touch and go after the first rep.

If you’re new to cleans, spend this time practicing technique, starting from the hang position and working down to the floor.

Then…

Power Cleans 11/9/7/5/3
Burpee Pullups 15/12/9/6/3

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; chest to bar pullups
Option 1++: burpee muscle ups 9/7/5/3/1 instead of burpee pullups

No comments.

WOD Mon Oct 8, 2018

Part 1: Shoulder to Overhead and SDHP

Practice and warmup for the workout.

Then…

Fight Gone Bad

Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20 for both men and women)
Shoulder to Overhead (75/55)
Cal Row or Bike

3 rounds

1 minute at each station with 1 minute rest between rounds.

Your score is the total reps accomplished plus calories rowed or biked.

No comments.

WOD Fri Oct 5, 2018

Part 1: Snatch and Overhead Squat

Full or power. Go heavy or work on technique and mobility.

Then…

Power Snatch 15/10/5
Situps 45/30/15

Immediately into:

Back Squats 21/15/9
Double Unders 75/50/25

Option 1: 95/65
Option 2: 75/55; 2x single unders
Option 3: kb swings 21/15/9 instead of power snatches; kb goblet squats instead of back squats
Option 1+: overhead squats instead of back squats; increase weight if desired

No comments.

WOD Thu Oct 4, 2018

Part 1: Handstand Pushups

Go for max unbroken, work on strict HSPU or handstand walks, or perform a modified version such as wallclimbs, reduced range of motion, pike with feet on box, or holds against the wall.

Then…

6 knees to elbows
9 pushups
12/9 cal row, bike, or ski

AMRAP in 18 minutes. Cap of 9 rounds.

Option 2: hanging knee raises; box pushups
Option 1+: 6 HSPU instead of pushups

No comments.

Holiday Schedule

On Monday, October 8 (Native American Day), we will have regular classes all day (530am/830am/11am/noon
4pm/5pm/6pm) but there will be no yoga. Get to the gym!

No comments.

WOD Wed Oct 3, 2018

Part 1: Clean 3×1

Go heavy, or practice the movement and get warmed up for the workout.

Then…

Hang Power Cleans 5/5/5/5/5/5/5
Wallballs 3/6/9/12/15/18/21

Option 1: 135/95
Option 2: 95/65
Option 3: 9 kb swings instead of 5 hang cleans
Option 1+: 155/105; heavy wallball

Modify by reducing to 5 or 6 rounds.

No comments.

WOD Tue Oct 2, 2018

Part 1:

3 laps (or 450m row)
24 pullups
24 box jumps

Rest 5 minutes

Part 2:

1.5 laps (or 225m row)
12 pullups
12 box jumps

2 rounds

Rest 5 minutes

Part 3:

1 lap (or 150m row)
8 pullups
8 box jumps

3 rounds

Each part is for time. Record all 3 times on the board.

Monitor your own rest periods.

Option 1: above
Option 2: ring rows
Option 1+: reps increased to 30 (part 1); 15 (part 2); 10 (part 3)

Option 1+ is for those who desire (and can withstand) additional volume. There are 90 total reps of each exercise in 1+ and 72 total reps of each in the other options.

No comments.

WOD Mon Oct 1, 2018

Part 1: Back Squat 3×8

Or use this time to practice deadlift technique and get warmed up for the workout.

Then…

Deadlifts 15/12/9/6/3
Burpees Over the Bar 20/16/12/8/4

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155

Then (optional)…

15 pullups
20 pushups
25 situps
25/20 cal (row, bike, or ski)
25 situps
20 pushups
15 pullups

Option 1+: 5 muscle ups instead of 15 pullups; 10 handstand pushups instead of 20 pushups

Modify the pullups by jumping or by doing ring rows.

No comments.

WOD Fri Sep 28, 2018

Part 1: Front Squat 5/3/1+

Last set is for max reps.

You may also use this time to practice squat technique and front-rack mobility.

Then…

Wallballs 30/20/10
Toes to Bar 21/15/9

Option 2: hanging knee raises
Option 1+: heavy wallball

Then (optional but not really)…

50/35 cal row

Your score is the number of pulls on the rower it takes to get to 50/35 cals. The lower the score the better. Ask a friend to count if you’re afraid you won’t be able to keep track.

No comments.

WOD Thu Sep 27, 2018

Part 1: Snatch 3×1

Full or power.

Then…

Power Snatches 12/10/8/6/4
Box Jumps 20/16/12/8/4
Double Unders 50/40/30/20/10

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings 20/16/12/8/4 instead of power snatches; lateral hops over the barbell 30/25/20/15/10 instead of DU
Option 1+: 115/75

If you don’t want to do lateral hops, modify the DU by doing 2x single unders.

No comments.