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) (20/14)
40 mountain climbers (total)

3 rounds

No comments.

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 1+: 115/75

No comments.

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 of 15.

No comments.

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+: 155/105

No comments.

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

No comments.

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 this workout in heats so that everyone has a spotter and two barbells.

Then (optional)…

3×10 dumbbell bicep curls

No comments.

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 2: single unders
Option 1+: heavy wallball

This workout is scored Tabata style — you record your LOWEST score for each exercise. For example, if you get 20 wallballs in the first round, 17 in the second, and 11 in the third, your score for the wallballs is 11.

Add the lowest scores for each exercise for your total score.

For the lunges, you get one point for each individual lunge.

No comments.

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 2: 95/65
Option 1+: 155/105

No comments.

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 10 pushups

No comments.

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 doing GHD situps. Talk to the trainer before doing 40 GHD situps.

No comments.

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.

No comments.

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 update…

We will be closed on Saturday, but there will be Open Gym on Sunday from 10am – noon. Be there.

No comments.

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

No comments.

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: 95/65
Option 2: 75/55

Modify the overhead squats by reducing the weight for just that exercise.

No comments.

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 doing 2x single unders.

No comments.

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 (half Angie in rounds)
— 5 rounds of 10 reps per exercise (half Angie in rounds)

You may also modify by reducing the pullups and/or pushups to 50 each but keeping the situps and squats at 100.

Modify the pullups by doing ring rows.

Then (optional)…

25 cal bike
20 cal row
15 burpees over the rower

In that order.

Don’t forget, Yoga with Mike starts this Monday (Jan 15) at 715pm. This is in addition to Wednesdays at 930am. Bet there!

No comments.

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

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; 15 chest to bar pullups; 9 strict pullups

Combine options as desired.

Modify the pullups by doing 30/20/10 ring rows.

No comments.

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 leg)
250m row
20 kb swings
25 wallballs

Choose your own kb weight. Unless your name is Jonny or Jen, think long and hard before using the 70/45.

If all rowers are taken, you can start your next exercise and take a rower when one becomes available.

Option 1+: 40 pistols (20 per leg alternating r/l) instead of air squats

If you want to do pistols but 40 is too many, reduce the reps.

No comments.

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.

No comments.