Monday 22 April 2019

5 sets of 70% of muscle ups or progressions (if someone can perform 10 MU unbroken do seven for five sets)



3 rounds

400 m Run

21 KBS (53/35)

12 Pull-Ups

Friday 19 April 2019

“Reject Ego, Embrace Scaling” – Pat Sherwood
I just wanted to take a moment to talk about scaling. We shouldn’t view scaling as a negative, in fact it should be encouraged. Scaling a work out appropriately is the key to unlocking intensity and longevity. There’s no point in staring at a barbell on the ground for 30 seconds between each rep just to have RX written next to your name on the whiteboard. There’s also no point in needlessly risking injury if the weight you are working with is beyond your capacity. If you believe you need to have more than an empty barbell to have a good work out, I’d like to introduce you to the work out Jackie – she’ll show you how potent an empty barbell can be.

We can also scale movements and reps. This shouldn’t be done randomly in the middle of the work out. If you see the reps on the board and know that may be a bit too much for you, scale the reps a bit. Have a discussion with the coach and come up with a plan. That’s what we are here for!

If your movement is flawed, scale. You’re not magically going to get better at overhead squats mid-way through a workout with 95lbs over your head. If you can perfectly overhead squat a PVC pipe but you crumble like a house of cards with a barbell, scale down to a PVC pipe and maintain the good movement mechanics and intensity.

Every one of your coaches has scaled and continues to scale work outs. Every athlete in the gym you see writing RX next to their names has scaled work outs and still does.

Behind the neck Push Press (Snatch Grip)
4×3 w/ a pause at the top of each rep

100 double unders
80 ab mat sit-ups
60 walking lunges
40 Cals on Assault Bike
20 KBS (53/35)

Thursday 18 april


Build to a heavy clean and jerk in 10 minutes
(Not touch and go)

Teams of Two

1 Person works through a round while other rests

2 rounds of Cindy
2 rounds of DT
4 rounds of Cindy
4 rounds of DT
6 rounds of Cindy
6 rounds of DT
8 rounds of Cindy
8 rounds DT

Cindy: 5 pull-ups 10 push-ups, 15 air squats
DT: 12 deadlifts, 9 hang power cleans, 6 push jerks (155/105)

Wednesday 16 June 2019

“Be impressed by intensity not volume” – Coach Greg Glassman

Odd:5 Strict Pull Ups
Even: 5 Kipping Pull-ups

If you are proficient at pull ups you can add 1 or 2 reps. The idea is to refine skill and build capacity/ strength in the moment.

3 rounds for time
15 Power Snatches (95/65)
15 Thrusters (95/65)
1000m Row

Tuesday 16 April 2019

Strength: Back squat 3×8@60%


WOD: For Time

200 m Run 21 TTB 21 Burpees

200m Run 18 TTB 18 Burpees

200m Run 15 TTB 15 Burpees

200m Run 12 TTB 12 Burpees

200m Run 9 TTB 9 Burpees

200m Run 6 TTB 6 Burpees

200m Run 3 TTB 3 Burpees