Friday 10 May 2019 – Have a great WOD, then a great weekend!

It’s Friday and you’re one workout away from the weekend, so let’s get it done.

First, the strength today is in the form of a 10-minute EMOM doing 2 power cleans each minute, but also, increasing weight each minute. Having done this, the key is to warm up to a good weight, then strip it back down and keep the weights close to your ‘station’ and build back up to that weight.

Since this potentially has 9 weight jumps, you have two paths. One, you can prepare for small, incremental jumps between your start weight and your target. The other method is to make jumps up to a point where 2 reps is a bit of a struggle, then ride it out. The coaches will advise you, but the key is to be prepared.

After that, today’s WOD is an ascending rep couplet of Pull-Ups and Clean and Jerks. The C&J are on the light side meaning the focus will be on your pull-ups. It is only four ’rounds’ starting with 5 reps of each movement. Then, each round you increase the rep scheme by 5, so round two = 10, round 3 = 15, and round 4 = 20. The key here is to get through the C&J quickly, with good bar cycling (coaches will demo / explain this) and then get to the rig.

For pull ups, it’s simple, BREAK THEM UP early. It is ALWAYS BETTER (read: FASTER) to do small sets with a short break than long sets with huge gaps between them. Now, get in there and tear it up. When you’re done and as you leave the box for the day, take a look around. Find someone and give them a fist bump or a high-five if you’re not germ adverse. Tell them they’re awesome and then go have a fantastic weekend.

EMOM 10 – 2 Power Cleans (increase weight every minute)

For time
5 Pull-Ups
5 clean and Jerks (95/65)
10 Pull-ups
10 clean and jerks (95/65)
15 Pull-Ups
15 clean and Jerks (95/65)
20 Pull-ups
20 clean and jerks (95/65)

Thursday 9 May 2019

Hey there everyone, it’s Thursday and our workload is legit so let’s get into it.

First our strength movement is the Back Squat warming up to 75% of your 1RM and then do 5 sets of 3 reps across at that weight. No, your 5×3 doesn’t start until you hit the 75% mark, so the warm up rounds don’t count.

Focus on the big points of performance here, keep that spine neutral and brace your mid line. Drive up through your heels (stay off your toes) and remember when you are driving up to push the ground apart with your feet. This will keep your knees from tracking inwards. The coaches will be there with their ever vigilant eye to help you move cleanly.

Today’s WOD is an 12 Minute AMRAP with four movements: 40 Double Unders each round, then Double Kettle Bell Dead Lifts, Double KB Front Squats, Double KB Hang Snatches (or Clean / Press) and all KB movements are RX (53/35).

Each round you will do the 40 Dubs, then the KB movements will start with 2 each and increase by 2 each round. It will look like this:
Round 1 = 40 Dubs, 2 KBDL, 2 KBFS, 2KBHS; Round 2 = 40 Dubs, 4 KBDL, 4 KBFS, 4 KBHS; Round 3 = 40 Dubs, 6 KBDL…. etc, got it? Good, now do it!

And as always, enjoy it!

Back Squat 5×3 @75%

40 Double Unders
2 Double KB Dead Lifts (53/35)
2 Double KB Front Squats (53/35)
2 Double KB hang Snatches or Clean and press (53/35)

add 2 reps of each KB movement each round

Wednesday 8 May 2019 – You know if it is called “Death By” it’s gonna be fun!

HUMP DAY!!!! Welcome to the middle of the week and today we will honor Hump Day by jumping over something. Repeatedly. Don’t see the connection? You have no imagination.

First, let’s get some skill work done with a pull up combo. Each minute on the minute for 10 minutes, complete 1 Strict Pull up, 1 Kipping Pull up, and 1 C2B pull up. If pull ups are your jam, then increase reps each min until you can’t. If pull ups are not your jam yet, focus on a hard combination of scale movements. The coaches will help you dial it in.

When that’s complete, today’s WOD is one of the “Death By” series. If you don’t know what the hell that means, it’s simple. Each minute you do a movement starting with 1. Then each next minute, you add 1 more until you cannot complete the number of reps in that minute. Min 1 = 1, Min 2 = 2, Min 3 = 3, etc.

Today’s movement is the Burpee Box Jump Over at RX 24/20 inches. This is straight forward and remember you just have to get over the box, but you don’t have to stand up at the top.

Once you get to your limit and cannot complete the number of reps in that minute, you will do Static Plank Holds (30 seconds on / 3 seconds off) until everyone is out of the WOD. FUN!

EMOM 10: 1 strict pull up + 1 Kipping Pull Up+1 C2B (if proficient increase reps every minute)

Death by burpee box jump overs (24/20)

Tuesday 7 May 2019

Hey there everyone, tomorrow’s work is pretty awesome and will require workout buddy for a Partner WOD, so get your play date set up!

First, for the strength piece, we are focusing on the snatch balance into an overhead squat. Your goal is to build into a heavy combo in 10 minutes, so no time for extended breaks between sets. Get in, get it on, get it done.

Once that is complete, the WOD is built to be shared, both the experience and the reps. First, the experience; You and your partner will complete a one mile run together. That’s the entire thing. I’m not saying run holding hands like you’re on a Swiss mountain in the sound of music, but never leave your wing man.

Once you both return to the box, complete the following and break down the reps as needed but evenly: 60 Kettle Bell Swings, 20 Burpees, 60 DB Thrusters, 20 Burpees, 60 Over Head Plate Lunges, 20 Burpees.

Then once you peel yourself off the floor, give your partner a high-five and tell them they’re awesome.

Snatch Balance + OHS build to heavy in 10 minutes

Teams of 2:
1 Mile run (together)
60 Kettlebell Swings 53/35
20 burpees
60 Dumbbell thrusters 50/35
20 burpees
60 lunges w/ plate over head 45/25
20 burpees

*Break reps up evenly

Friday 3 May 2019

Happy Friday Athletes! Today we will work on Toes To Bar with a 10-minute EMOM, and each minute do 8 TTB. This is an attainable number so push through it and get it done. If you’re not at the TTB point yet, work on getting through 8 Knees To Elbow / Knees to 90, but keep the shoulders engaged and work on the KIP to get the rhythm down. For the record, If you’re going through these reps and just hanging with slack, disengaged shoulders…’re wrong.

Once that is done, we’re off to the races with today’s WOD! It’s two, simple things (one done twice). First you will knock out an 800M run, then get back and grind out 100 Single-Arm Hang DB Clean & Jerks (50/35), then grab that dumbbell and show it the world as you take it on one more 800M run! Get out there and expand it’s horizons, it’s only ever seen the inside of the gym.

For the weight, the goal is to work through all 100 without putting down the dumbbell. Choose wisely, but don’t make it easy. The coaches will give you some guidance on how to tackle this one.

As soon as you come back inside from the last 800M, loudly proclaim “Thank you Coach Rachel!”

Have fun, go fast…

EMOM 10: 8 TTB

800M Run
100 Single-Arm Hang DB Clean & Jerks (50/35)
800M Run w/ DB