Tuesday - January 22nd, 2019

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Tuesday - January 22nd, 2019

Extra Work

1) Row Conditioning
Not for Score:
On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row

2) Midline
Nor for Score:
Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension

Class WOD

“Layup”
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

*Thanks CompTrain for the awesome programming!

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Monday - January 21st, 2019

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Monday - January 21st, 2019

CLASS WOD

1) Push Jerk
Build to Heavy Set of 3

2) “Go Fish”
For Time: 
1,000 Meter Row

Directly Into...

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

EXTRA PROGRAMMING

1) Stamina Builder
Not for Time:
40 DU + 60% of Max Strict HSPU
40 DU + 50% of Max Strict HSPU
40 DU + 40% of Max Strict HSPU
40 DU + 30% of Max Strict HSPU
Directly into...
40 DU + 60% of Max Kipping HSPU
40 DU + 50% of Max Kipping HSPU
40 DU + 40% of Max Kipping HSPU
40 DU + 30% of Max Kipping HSPU

2) Deadlift
A) Deadlift Primer (4 Sets:
5 Pausing Romanian Deadlifts
5 Box Jumps)
B) Deadlift - 7 Sets of 2 Repetitions

3) Push Press
A) Push Press Primer
B) Push Press - 5 Sets of 3 Reps

Push Press Primer
5 Sets of 2 - Pausing Jerk Drives
Click "Workout Prep Notes" for details and video.

Push Press
5 Sets of 3 Repetitions
Start at 75% of our estimated 1RM Push Press, and steadily build from there

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
3 sets:
2-3 Chin-Ups
2-3 Ring Dips
*Today is meant to be very low volume.

2. Accessories
3 x 10 One Arm DB Rows
3 x 10 DB Strict Press
3 x 10 Bicep Curls
3 x 10 Reverse Flys


Developing the Pull-Up
1. Accessories
3 x 10 One Arm DB Rows
3 x 10 DB Strict Press
3 x 10 Bicep Curls
3 x 10 Reverse Flys


Gymnastics Skills
1. Gymnastics Skills
3 sets:
30 Double Unders
7 Toes-to-Bar
30 sec Wall Handstand

2. Prehab
X-Symmetry: Iron Scap

Quote of the Week:

“I am Beyonce, always.” - Michael Scott

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Saturday - January 19th, 2019

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Saturday - January 19th, 2019

Extra Work

1) Stamina Conditioning
For Time:
1 Devils Press (70's/50's), 1 Burpee Bar Muscle-Up
2 Devils Press (70's/50's), 2 Burpee Bar Muscle-Ups
3 Devils Press (70's/50's), 3 Burpee Bar Muscle-Ups
4 Devils Press (70's/50's), 4 Burpee Bar Muscle-Ups
5 Devils Press (70's/50's), 5 Burpee Bar Muscle-Ups

2) Midline
3 "Giant" Sets, not for score:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30s GHD Supine Hold
Rest 2:00 between sets.

Class WOD

“Road Rash”
5 Rounds (On the 5:00): 
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike

*Thanks CompTrain for the awesome programming!

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Friday - January 18th, 2019

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Friday - January 18th, 2019

CLASS WOD

“Sea Legs”
3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

EXTRA PROGRAMMING

1) Skill Conditioning
Alternating "On the Minute" x 12 (6 Rounds):
Minute 1 - 50 Double-Unders
Minute 2 - 50' Handstand Walk

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
6 x 2 High Ring Transitions

2. Strength
15 minutes:
4-6 C2B Chin-Ups
4-6 Ring Dips
*Aim to increase reps slightly from last week.

3. Accessories
3 sets:
5 ATYT (on X-Sym)
10 Scap Pushups (3 sec @ top)
10 Scap Pull-Ups (3 sec @ top)

Developing the Pull-Up
1. Strength
15 minutes:
2 x 10 sec Chin-Up Negative
5 Incline Pushups
10 Weighted Sit-Ups
*Cycle through for 15 minutes, rest as needed between movements.

2. Accessories
3 x 10 Ring Rows
3 x 10 Scap Pull-Ups (3 sec @ top)


Gymnastics Skills
1. Strength
EMOM 10:
3 Strict Muscle-Ups

2. Skill Conditioning
EMOM 15:
(1) 12 Toes-to-Bar
(2) 60 Double Unders
(3) 25ft HS Walk (or 30 sec)

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Thursday - January 17th, 2019

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Thursday - January 17th, 2019

CLASS WOD

1) Strict Press
Build to Heavy Sets of 5-3-1

2) “Body Armour”
AMRAP 13:
10 Strict Toes to Bar 
10 Strict Presses (95/65)
100' Walking Lunge

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day.

Optional Recovery
Not for score:

300 Meter Swim

3 Rounds:
10 Pushups
15 4-Count Flutter Kicks
20 Air Squats

300 Meter Swim

3 Rounds:
10 Pushups
15 4-Count Flutter Kicks
20 Air Squats

300 Meter Swim

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Wednesday - January 16th, 2019

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Wednesday - January 16th, 2019

CLASS WOD

“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:
Buy-In: 35 Wallballs 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:
Buy-In: 20 Wallballs 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

EXTRA PROGRAMMING

1) Body Armour Primer
3 "Giant" Sets:
:30s Wall Facing Handstand Hold
10 Dumbbell Box Step-Ups, 24"/20" (5 each leg)
16 Single Arm Suitcase Deadlifts (8 each)
Rest 2:00 between sets.

2) Box Squat
On the Minute x 8 Sets:
2 Repetitions

Sets 1+2 - 60% of 1RM Back Squat
Sets 3+4 - 65% of 1RM Back Squat
Sets 5+6 - 70% of 1RM Back Squat
Sets 7+8 - 75% of 1RM Back Squat

3) Back Squat
3 Sets of 2
Set #1 - 83%
Set #2 - 85%
Set #3 - 87%

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
20 minutes:
10 Scap Pull-Ups (2 sec @ top)
30 sec Ring Plank
3 Skin-the-Cats
30 sec Wall Facing Handstand
*Aim to increase rounds from last week while maintaining quality.

Developing the Pull-Up
1. Strength
20 minutes:
10 Scap Pull-Ups (3 sec @ top)
10 Scap Pushups (3 sec @ top)
25ft Single Arm DB Overhead Carry (right)
25ft Single Arm DB Overhead Carry (left)
*Aim to increase sets from last week while maintaining quality.

Gymnastics Skills
1. Strength
5 sets:
3 Strict Handstand Pushups
3 Strict C2B Pull-Ups
*Add slightly from last week.

2. Skill Conditioning
10 minutes, cycle through for quality:
5 Toes-to-Bar
10 Shoulder Taps
30 Double Unders

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Tuesday - January 15th, 2019

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Tuesday - January 15th, 2019

Extra Work

Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 - 30% of Max Ring Muscle-ups 
On the 4:00 - 40% of Max Ring Muscle-ups 
On the 6:00 - 50% of Max Ring Muscle-ups 
On the 8:00 - 40% of Max Ring Muscle-ups 
On the 10:00 - 30% of Max Ring Muscle-ups

"Chain Reaction" 
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

Class WOD

“Chain Reaction”
3 Rounds:
21/15 Calories Assault Bike
21 Pull Ups

Directly Into:


3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)

*Thanks CompTrain for the awesome programming!

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Monday - January 14th, 2019

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Monday - January 14th, 2019

CLASS WOD

“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

EXTRA PROGRAMMING

1. Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%): 
Halting Power Snatch
*3 Halts (Just off Floor, Knee Level, Pockets)

2. Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
*(60-65-70-70-70%)

3. Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

4. Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50's/35's)
21 Kipping Handstand Push-ups

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
6 x 2 High Ring Transitions

2. Strength
5 sets:
3 C2B Chin-Ups (2 sec @ top)
3 Ring Dips (2 sec @ bottom)
*Add weight if possible.

3. Accessories
3 x 10 DB External Rotation
3 x 60 sec Hang


Developing the Pull-Up
1. Strength
5 sets:
2 x 10-15 sec Chin-Up Negative
4-6 Incline Pushups
*Decrease height from last week

2. Accessories
3 x 10 Ring Rows
3 x 10 DB Overhead Press
3 x 10 DB Hammer Curls



Gymnastics Skills
1. Strength
EMOM 10:
(1) 3 Strict Muscle-Ups
(2) Rest

2. Skill Conditioning
15 minutes, for quality, not rounds:
75 Double Unders
2 Bar Muscle-Ups
4 Toes-to-Bar
6 C2B Pull-Ups
50ft Handstand Walk

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Saturday - January 12th, 2019

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Saturday - January 12th, 2019

Extra Work

1) Clean and Jerk Conditioning
For Time:
10 Bar MU + 5 Squat Clean and Jerks (70%)
8 Bar MU + 4 Squat Clean and Jerks (75%)
6 Bar MU + 3 Squat Clean and Jerks (80%)
4 Bar MU + 2 Squat Clean and Jerks (85%)
2 Bar MU + 1 Squat Clean and Jerks (90%)

All percentages are based off your 1RM Clean and Jerk

Class WOD

“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65) 
30 Toes to Bar
30 Thrusters (95/65) 

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80) 
30 Toes to Bar
30 Thrusters (115/80) 

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95) 
30 Toes to Bar
30 Thrusters (135/95)

*Thanks CompTrain for the awesome programming!

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Friday - January 11th, 2019

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Friday - January 11th, 2019

CLASS WOD

“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row 
1 Minute Rest

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Recovery Bike
20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:
15 Weighted Hip Extensions
Max Effort L-Sit

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
6 x 2 High Ring Transitions

2. Strength
15 minutes:
3-5 C2B Chin-Ups
3-5 Ring Dips

3. Accessories
3 sets:
5 ATYT (on X-Sym)
10 Scap Pushups (3 sec @ top)
10 Scap Pull-Ups (3 sec @ top)

Developing the Pull-Up
1. Strength
15 minutes:
2 x 8 sec Chin-Up Negative
5 Incline Pushups
10 Weighted Sit-Ups
*Cycle through for 15 minutes, rest as needed between movements.

2. Accessories
3 x 10 One Arm DB Row
3 x 10 Scap Pull-Ups (3 sec @ top)

Muscle-Up +
1. Strength
EMOM 10:
3 Strict Muscle-Ups

2. Skill Conditioning
EMOM 15:
(1) 10 Toes-to-Bar
(2) 50 Double Unders
(3) 25ft HS Walk (or 30 sec)





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Thursday - January 10th, 2019

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Thursday - January 10th, 2019

CLASS WOD

“Layaway”
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day.

Optional Recovery
Not for score:

5:00-4:00-3:00-2:00-1:00: 
Assault Bike

After each time interval, complete:
1:00 Strict Handstand Pushups
1:00 Strict Toes to Bar
2 Turkish Get-Ups on each side

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Wednesday - January 9th, 2019

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Wednesday - January 9th, 2019

CLASS WOD

1) Front Squat Complex
Build to a Heavy: 
1 Pausing Front Squat + 1 Front Squat

2) “Satan’s Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Ring Muscle-ups
1 Attempt for Max Repetitions

2) Front Squat
On the 1:30 x 7 Sets:
1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
15 minutes:
10 Scap Pull-Ups (2 sec @ top)
30 sec Ring Plank
3 Skin-the-Cats
30 sec Wall Facing Handstand

Developing the Pull-Up
1. Strength
15 minutes:
10 Scap Pull-Ups (3 sec @ top)
10 Scap Pushups (3 sec @ top)
25ft Single Arm DB Overhead Carry (right)
25ft Single Arm DB Overhead Carry (left)

Muscle-Up +
1. Strength
5 sets:
3 Strict Handstand Pushups
3 Strict C2B Pull-Ups
*Add deficit/weight if possible.

2. Skill Conditioning
10 minutes, cycle through for quality:
5 Toes-to-Bar
10 Shoulder Taps
30 Double Unders





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