Friday 9 November 2018 – Back to Basics

Happy Friday Athletes!  PSA: Due to the observance of Veteran’s Day on Monday, there will be no classes, but the gym is open for holiday hours if you want to go work on specifics.

Today’s work is going to be basic but effective with both strength work and a spicy metcon that’ll get your engine red lining quickly if you’re not careful.

First, we will work on the Back Squat for 5 sets of 5 reps at 75-80% of your 1RM. Get warmed up and then build up to your working weight. This will feel heavy, especially when you get to your later sets. Take time between to reset the system and hit each set ready to go.

When completed, put away your bars and weights. Today’s WOD is pure body weight and don’t you worry, it’ll be enough. For 4 rounds, run 400 meters and do 20 burpees. Yep, that’s it. The trick is to pace yourself in order to keep constant motion, especially in the burpees. Don’t do them fast. Do them consistently. As you run, you will quickly figure out that this is your time to ‘recover’ under fire. Move your body but don’t burn it out, the run is the easy part.

Once done, give your fellow athletes a fist bump or high-five and have a great LONG weekend!


BackSquat 5×5 @ 75-80%


4 Rounds
Run 400M
20 Burpees


Thursday 8 November 2018 – Ground to Overhead

Hey there athletes, Thursday is going to focus on your entire body having you move a weight that starts light and gets progressively more difficult as we move from ground to overhead.

After a thorough warm up, today’s WOD is a chipper for time with moves that get more difficult but a rep scheme that reduces for each. Starting with 45 Deadlifts, then into 35 Hang Power Cleans, into 25 Push Jerks, finishing with 15 Over Head Squats. The limiting factor will be your Over Head Squat weight, so plan accordingly, and that weight will be used for all movements.

This means that your Dead Lifts will feel lighter and you will be able to cycle them faster. The same may be true for the Hang Power Cleans, but as you get into the over head movements (Push Jerks and OHS), be deliberate in your movements.

Today, as you focus on each of these, remember to brace in order to keep your mid line stability. Don’t round your back on the DLs and then hyper-extend during the push jerks, turning them into a weird standing bench press. That say’s you need to set the bar down and reset your movement. For the OHS, be sure to push that bar away from you over head and don’t let the shoulders become relaxed.

Stay strong, move as fast as you can with proper form, and remember; This is for TIME but not the LAST TIME.


45 Deadlifts (115/75)
35 Hang Power Cleans (115/75)
25 Push Jerks (115/75)
15 OHS (115/75)


Wednesday 7 November 2018 – Hustle for that Muscle

This week’s Hump-Day work is going to start with some skill based movements followed by a 12 minute AMRAP that’s going to be the highlight of your day!

First, let’s hone some skills, specifically our Muscle Up and the Turkish Get Up. We will spend time on both of these movements so don’t you worry. For the Muscle Up, find the most difficult scale you can do and do that. From jumping transitions on rings/bar to full movements, the coaches will help you dial in to your ability.

For the Turkish Get Up, this is for stability and strength. If you are not familiar with this move, start light and work your way up. Alternate between arms and you will find that one side of your body is stronger than the other. Now, fix it.

After that’s all done, get ready to rumble for today’s 12 Min AMRAP consisting of Lateral Bar Burpees, Power Snatches (115/80), and Bar Muscle Ups (Remember the scale you used earlier and do that).

This is 12 minutes of solid work that is going to rev you up with the 12 burpees, keep your HR high with 9 moderately heavy power snatches, and then test your ability to do a high skill movement (Bar Muscle Ups) under that stress.

Find your pace that keeps you moving and breathing. The entire WOD is 12 minutes so don’t take long breaks; 30 seconds of ‘recovery’ is 4% of your entire workout time.

Your ability to move is a gift, do not waste it. Now, get in there and get to it.


Muscle Up Work & Turkish Get ups


12 min AMRAP
12 Lateral Bar Burpees
9 Power Snatches (115/80)
6 Bar Muscle Ups


Tuesday 6 November 2018

Strength: Front Rack Lunges in place with a barbell. 5 sets of 10 (5 each leg) pick a moderate to heavy weight



4 Sets for max reps:

30 sec of rowing for meters

15 sec rest

30 sec of KBS(53/35)

15 sec rest

30 sec of double unders

rest 90 sec

Monday 5 November 2018 –

Monday’s work includes the Clean and Jerk for strength and an AMRAP for 12 minutes of three movements using an increasing rep scheme; check it out.

First, you will work on the Clean and Jerk using 70-75% of your 1RM weight for 5 sets of 3 reps. Focus on the mechanics of this movement and get it down before you try and cycle them quickly. Finish the clean before you go into your dip for the jerk to move the weight overhead. Once you get that movement, then you can try and cycle it faster going into your push for the jerk out of your quarter squat (or full squat) catch from the clean.

No matter what: be sure you can do it right before you try and do it fast.

Once you complete your 5×3, get your station set up for today’s AMRAP WOD. You’ll need a bar bell for Thrusters (95/65), a spot on the rig for Toes to Bar, and a bike for calories. The AMRAP works like this: round one: 3 reps of each, then round two for 6, then 9, then 12, then…. you get the idea.

For scaling these movements, find the weight and scale for TTB that allows you to get through the first few rounds unbroken. When you get to your round of 9 (or 12 if you’re feelin’ frisky), have a plan on how to break up the numbers. For the record, “Go til I can’t” is not a plan. It’s a reaction. You are the leading expert on Earth on you so figure out what you CAN do, not what you WANT to do.

A solid strategy would be 5/4 for the 9s, or 4/4/4 for the 12s. This creates a structure where you can take a minimum break between the reps. If you cannot complete that, then perhaps your scale is off.

Alright, you know what the work is. You  have a plan. Are you ready to get it on? Good…. 3…2…1…

STR: Clean& Jerks 5×3 @ 70-75%

3 Thrusters (95/65)
3 Toes to Bar
3 Cal Bike

*Increase each round by 3 til time runs out.