• 101019 Tuesday

    101019 Tuesday

    Strength/Skill Work Max pull-ups in 30 seconds at the top of every 3 minutes. Complete 4 total sets. Report total pull-ups to comments. Partner WOD AMRAP in 15 minutes of: While one partner runs a 200m sandbag sprint the other partner completes AMRAP of: 7 push-ups 12 squats Post total number of rounds for the […]

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  • 101018 Monday

    101018 Monday

    Strength/Skill Work Front squats: 3-3-3-3-3 at the top of every 90 seconds with 90% of your present 5 rep max. Concentrate on solid depth and good technique! WOD 21-18-15-12-9 Hang power cleans (80% 5RM not to exceed 135/95lbs) Burpees For time. Alternate between the two exercises.

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  • 101016 Saturday

    101016 Saturday

    Strength/Skill Work Muscle-up Progressions: Complete 5 sets of 5 of the various progressions. WOD Every minute on the minute for 12 minutes: 10 box jumps 10 Russian swings If you are unable to complete the work within the minute, rest the next minute and then jump back in the next minute with 9 box jumps, […]

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  • 101015 Friday

    101015 Friday

    Strength/Skill Work Power snatch: Work towards a heavy set of 2 WOD AMRAP in 10 minutes of: 200m run 20 single arm dumbbell power snatch (10 per arm) Reminder: Today is Friday…Project Red Shirt!

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  • 101014 Thursday

    101014 Thursday

    Strength/Skill Work Push jerk: Work to add 5lbs to your previous 5RM or see your coach for your workset series if you missed your 5 rep attempt last time. WOD 12-9-6-3-6-9-12 3-6-9-12-9-6-3 Front squat Chest-to-bar pull-ups For time. Use ~70% of your 5RM front squat not to exceed 135/95lbs. Just to clarify the top line […]

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  • 101013 Wednesday

    101013 Wednesday

    WOD 1 min of work, 1 min of rest at each of the following stations: Row (calories) Dumbbell thrusters (reps) Toes-to-bar (reps) Overhead weighted walking lunge (each step=1 rep) Complete 4 total rounds.

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  • 101012 Tuesday “Atlantis”

    101012 Tuesday “Atlantis”

    Strength/Skill Work Double unders: 5×1 minute of max reps at the top of every three minutes (2 minutes rest b/w rounds) WOD 800m run 21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs) 21 box jumps (24″/20″) 400m run 15 overhead squats 15 box jumps 200m run 9 overhead squats 9 box […]

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  • 101011 Monday Dynamic Effort

    101011 Monday      Dynamic Effort

    Today’s front squat workout is termed dynamic effort. It was popularized by powerlifting coach Louie Simmons at his gym in Ohio called Westside Barbell. It is based on sound physical principles and I’ll explain them below. If you only read one sentence in this post, make it the following: SLOWLY LOWER YOURSELF DOWN TO A […]

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