WOD Wed Nov 7, 2018

Part 1: Power Clean 3×1

Full or power.

Then…

In 3 minutes, perform:

10 power cleans
15 toes to bar
AMRAP cal row or bike

4 rounds. Rest 3 minutes between rounds.

Your score is the total calories accomplished.

Option 1: 115/75
Option 2: 95/65; hanging knee raises
Option 3: 15 kb swings instead of power cleans
Option 1+: 135/95 or more

No comments.

WOD Tue Nov 6, 2018

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

10 shoulder to overhead
10 burpee box jumps

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; jumps required

No comments.

WOD Mon Nov 5, 2018

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Front Squats 15/12/9/6/3
Double Unders 50/40/30/20/10
Pullups 15/12/9/6/3

Option 1: 95/65
Option 2: 75/55
Option 3: kb goblet squats and ring rows 18/15/12/9/6; 2x single unders
Option 1+: 115/75 or more; chest to bar

If you want to do barbell squats but not front squat, do back squats instead.

Then (optional)…

30 dumbbell snatches (alternating r/l)
20/16 cals
10 burpee toes to bar

Dumbbell RX is 50/35 but it should be light so reduce accordingly.

Burpee ttb is just like a burpee pullup but with a toes to bar. Modify by doing a hanging knee raise.

No comments.

WOD Fri Nov 2, 2018

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)

Part 2: clean and jerk warmup

Then…

20 deadlifts
30 pushups
40 situps
15 power cleans
20 pushups
25 situps
10 clean and jerks
10 pushups
10 situps

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105
Option 1++: 20 ring dips instead of 20 pushups; 10 handstand pushups instead of 10 pushups

No comments.

WOD Thu Nov 1, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

Double Tabata

In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval:

Jumping Squats
Calorie Row or Bike
Jumping Lunges (alternating r/l)
Knees to Elbows

You can do the exercises in any order as long as you do 4 minutes of each.

Your score per exercise is the lowest reps in a 4 minute cycle.

Your total score is the sum of the lowest reps.

Example:

0-:40 — 14 cals
:40-1:00 — rest
1:00-1:40 — 13 cals
1:40-2:00 — rest
2:00-2:40 — 13 cals
2:40-3:00 — rest
3:00-3:40 — 10 cals
3:40-4:00 — rest

Ben’s score for the cals is 10, and at 4:00 on the clock he proceeds into:

4:00-4:40 — 22 knees to elbows
4:40-5:00 — rest
5:00-5:40 — 20 knees to elbows
5:40-6:00 — rest
6:00-6:40 — 21 knees to elbows
6:40-7:00 — rest
7:00-7:40 — 19 knees to elbows
7:40-8:00 rest

Ben’s score for the knees to elbows is 19.

Ben does the same thing with jumping lunges from 8:00-12:00, with his lowest score being 10. He then finishes with jumping squats from 12:00-16:00, with his lowest score being 11.

Ben’s total score is 50 (10+19+10+11). Write this score on the board.

Exercises can be done in any order. For the jumping lunges, you must lunge with each leg for one point.

No comments.

Barbell Fundamentals Class

On Saturday November 3, beginning at 930am, Coach Fish will be conducting a Barbell Fundamentals class. This is for anyone who wants some additional practice/instruction on the Olympic lifts (clean/jerk and snatch). Coach Fish will help newer members become more proficient with the movements and assist more experienced members with form and technique corrections. We will also work on barbell cycling and efficiency tips.

This class is free for all members. If you plan on attending, please write your name on the signup list on the whiteboard in the office. If there’s good turnout, this is something we hope to do a couple of times a month.

This is a great opportunity to get better at one of the more challenging aspects of our program. Don’t miss it!

No comments.

WOD Wed Oct 31, 2018

Part 1: Snatch 3×1

Full or power.

If you’re new to weightlifting, or otherwise don’t want to snatch, do cleans instead.

Then…

1 lap or 150m row
1 power snatch

Add one rep to the snatches in each subsequent round.

AMRAP in 16 minutes. Cap of 8 + the run/row.

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings instead of snatches (add 2 reps in each subsequent round)
Option 1+: 115/75 or more
Option 1++: full snatches

No comments.

WOD Tue Oct 30, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

Pullups
Box Jumps
Shoulder to Overhead

3/6/9/12/15/18

AMRAP in 14 minutes. Cap of 6 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Modify the pullups by jumping or by doing ring rows.

For those who track their workouts, we did this one on June 11, 2018. Let’s see how much better we got this summer.

No comments.

WOD Mon Oct 29, 2018

Part 1: Back Squat 3 (70%) – 3 (80%) – 3+ (90%)

Stop a rep or two short of failure on the 3+ set this week.

Then…

Wallballs 30/20/10
Burpees 10/20/30

Option 1+: heavy wallball

Then (optional)…

KB Swings
Situps
Pullups

21/15/9

Option 1: 55/35
Option 2: 35/25; ring rows or jumping pullups
Option 1+: 70/45

No comments.

WOD Fri Oct 26, 2018

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

Stop a couple reps short of failure on the 5+ set.

Then…

Deadlifts 18/12/6
Toes to Bar 21/15/9
Cals 24/18/12 (men); 21/15/9 (women)

Option 1: 185/125
Option 2: 135/95; hanging knee raises
Option 1+: 225/155

No comments.

WOD Thu Oct 25, 2018

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

Same drill as Monday.

Then…

400m run or 500m row
45 pushups
400m run or 500m row
60 wallballs
400m run or 500m row
75 situps

Option 2: 30 pushups; 45 wallballs; 60 situps
Option 1+: 60 pushups; 75 wallballs; 90 situps

No comments.

WOD Wed Oct 24, 2018

Skill Work: kipping pullups and double unders

If kipping pullups are new to you, begin with the kipping swing. See the video below.

Then…

Pullups
Burpees

1/2/3/4/5/6/7/8/9/10/11/12

20 double unders after each round

AMRAP in 20 minutes. Cap of 12 rounds.

Option 2: ring rows instead of pullups; 40 single unders
Option 1+: unbroken DU

No comments.

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.