Monday - February 18th, 2019

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Monday - February 18th, 2019

CLASS WOD

“Meatball”

For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike
10 rounds of “Strict Cindy”
(5 strict pull-ups, 10 push-ups, 15 air squats)

OR

Meatballzz”
Teams of 2
For Time:
120 Wallballs (20/14)
60 Calorie Assault Bike
10 Rounds of Double “Strict Cindy”
(10 strict pull-ups, 20 push-ups, 30 air squats)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Back Squat

5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-ups
3-5 sets of 1 Negative
3-5 foot assisted muscle up transitions

2. Strength
5 sets:
3 Weighted Chin-Ups (2 sec hold @ top)
3 Weighted Ring-Dips (2 sec hold @ bottom)

3. Accessories
Crossover Symmetry: Iron Scap

Developing the Pull-Up
1. Strength
EMOM 10: (5 sets)
10-15 sec Chin-Up Negative
Max Pushups (cap @30 secs)
*Choose a challenging variation, something you can do 8-10 reps of when fresh.

2. Accessories
10 Minutes:
30 Sec Scap Pullups
30 sec Side Plank/Side

Gymnastics Skills
1. Strength
5 Sets
Max Deficit Strict Handstand Pushups
50 Double Unders
Rest 2 minutes
*you choose the depth

2. Skill Conditioning
Bar Complex
EMOM 10:
1 Bar Muscle Up
2 C2B Pull Ups
3 Pull Ups
4 Toes to Bar

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Saturday- February 16th, 2019

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Saturday- February 16th, 2019

Class WOD

“Leaps and Bounds”
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20) 
3 Rope Climbs

*Thanks CompTrain for the awesome programming!

Extra Work

1. Power Snatch + Bar Muscle-Up
Alternating OTM x 10 (5 Rounds):
Odd Minutes - 3 Power Snatches
Even Minutes - :40s for Bar Muscle-Up Practice


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Friday - February 15th, 2019

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Friday - February 15th, 2019

CLASS WOD

“Waterproof”
For Time: 
21 - 15 - 9
Row Calories (Women: 15-10-5) 
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Burpees over Bar
Thrusters (95/65)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Gymnastic Conditioning
AMRAP 4:00 - 10 KBS (53/35), 25' HS Walk
Rest 2:00
AMRAP 4:00 - 10 KBS (53/35), 25' HS Walk

2) Recovery Bike
25:00 Effort
*On the 5:00, 10:00, 15:00 and 20:00 - 15 GHD Sit-Ups

GYMNASTICS STRENGTH

Developing the Muscle-Up
No extra gymnastics.



Developing the Pull-Up
No extra gymnastics.

Gymnastics Skills
No extra gymnastics.

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Thursday - February 14th, 2019

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Thursday - February 14th, 2019

Happy Valentine’s Day!

Class WOD

“Speed Dating”

For max reps, 4 minutes at each station:
Calorie Assault Bike
Kettlebell Swings (53/35)
Wall Balls (20/14)
Ab-Mat Sit-Ups
Row
Rest 1 minute between stations

Extra Work

Rest Day.

Optional Recovery
30:00 Swim Recovery

One week out from the Open, today's recovery efforts in the pool fit very well. Instead of a scheduled interval or tempo pacing, our aim today is practice varying techniques.

In sets no larger than 50 yards at a time, alternate through the four techniques below:
- Breaststroke
- Butterfly
- Freestyle/Front Crawl
- Backstroke
- Sidestroke

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Wednesday - February 13th, 2019

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Wednesday - February 13th, 2019

CLASS WOD

1) Push Jerk
Build to Heavy Set of 3

2) “Squeaky Wheel”
AMRAP 15:
60 Double Unders 
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Power Clean
On the Minute x 10:
On the 0:00... 3 Power Cleans @ 65%
On the 1:00... 2 Power Cleans @ 70%
On the 2:00... 1 Power Cleans @ 75%
On the 3:00... Rest
On the 4:00... 3 Power Cleans @ 70%
On the 5:00... 2 Power Cleans @ 75%
On the 6:00... 1 Power Cleans @ 80%
On the 7:00... Rest
On the 6:00, 7:00, 8:00, 9:00 and 10:00 - 1 Power Clean, climbing.

2) Body Armour
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-Ups

5 Deadlifts - 70% of 1RM Deadlift
4 Deadlifts - 73-75% of 1RM Deadlift
3, 2, and 1 - Build to a heavy.

Rest 2:00 between sets.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Straight Arm
5 x 2-3 360 deg Pulls

2. Accessories
3 sets:
10 Scap Pushups (3 sec @ top)
10 Scap Pull-Ups (3 sec @ top)
10 Prone Dislocates
10 Behind the Back Pullover

Developing the Pull-Up
1. Accessories
3 sets:
10 Scap Pushups (3 sec @ top)
10 Scap Pull-Ups (3 sec @ top)
10 Prone Dislocates
10 Behind the Back Pullover

2. Prehab
3 x 10 DB External Rotations


Gymnastics Skills
No extra gymnastics.



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Tuesday - February 12th, 2019

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Tuesday - February 12th, 2019

Class WOD

“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups 
9 Front Squats (155/105)
12 Strict Pull-ups

*Thanks CompTrain for the awesome programming!

Extra Work

1) Back Squat
10-8-6-4-2 Back Squats
All sets are completed "On the 3:00", and all repetitions are taken from the rack.

On the 0:00... 10 Reps @ 70%
On the 3:00... 8 Reps @ 75%
On the 6:00... 6 Reps @ 80%
On the 9:00... 4 Reps @ 85%
On the 12:00... 2 Reps @ 90%

2) Row Conditioning
On the 0:00... 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00... 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00... 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

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Monday - February 11th, 2019

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Monday - February 11th, 2019

CLASS WOD

“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35) 
12 Burpees Over Dumbbell 
12 x 10 Meter Shuttles

Score is Slowest Round

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Snatch Primer #1: Snatch Balance
5 Sets:
Set #1 - 5 Snatch Balances (40%)
Set #2 - 4 Snatch Balances (50%)
Set #3 - 3 Snatch Balances (60%)
Set #4 - 2 Snatch Balances (70%)
Set #5 - 1 Snatch Balance (80%)

2) Snatch Primer #2: Pause Hang Snatch
"On the 1:30" x 4 Sets:
2 High Hang Pausing Squat Snatches

Set #1 - 50%
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%

3) Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
... Minute 4 - Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
... Minute 8 - Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

4) Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

GYMNASTICS STRENGTH

Developing the Muscle-Up
If you can perform 10 Ring Dips and 10 Strict C2B Chin-Ups, perform option 1. If not, perform option 2.

Option 1:
Muscle-Up Attempt

Option 2:
Max Strict Pull-Ups
Max Box Dips

Developing the Pull-Up
1. Max 90 Degree Chin Hold
2. Max Pushups

Gymnastics Skills
1. Strength
Build to a Max Strict Deficit HSPU

2. Skill Testing
5 rounds for time:
5 Bar Muscle-Ups
10 Kipping Handstand Pushups
50 Double Unders


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  Saturday - February 8th , 2019

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Saturday - February 8th , 2019

Extra Work

1.) Weightlifting Complex

On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

All repetitions are completed as a single set (all deadlifts to be completed as "touch and go").

Percentages based off 1RM Clean and Jerk:
Set #1 - 65%
Set #2 - 70%
Sets #3, 4, 5 - Build to a heavy complex.

2.) Skill Conditioning

3 Rounds, resting 1:00 between:
25 Dumbbell Deadlifts (50's/35's)
50' Dumbbell Front Rack Walking Lunge
3 Rope Climbs (15')

Three sets, aiming to strive for large, if not unbroken sets.
On both the dumbbell deadlifts and lunges, athletes have (2) dumbbells.



Class WOD

“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds: 
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds: 
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round: 
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

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Friday - February 8th, 2019

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Friday - February 8th, 2019

CLASS WOD

“Twenty-Something”

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

EXTRA PROGRAMMING


1.) 3 position squat snatch
On the 1:30 x 5 Sets:
3-Position Squat Snatch

Each complex entails 3 repetitions:
High Hang Squat Snatch (Pockets)
Hang Squat Snatch (Knee-Level)
Squat Snatch (Floor)
Video demonstration inside "Workout Prep Notes"

Set #1 - 60% of 1RM Snatch
Set #2 - 63% of 1RM Snatch
Set #3 - 66% of 1RM Snatch
Set #4 - 69% of 1RM Snatch
Set #5 - 72% of 1RM Snatch

2.) Stamina Builder

For Time:
50 Double-Unders, 20' Handstand Walk
50 AbMat Sit-Ups, 20' Handstand Walk
40 Double-Unders, 20' Handstand Walk
40 AbMat Sit-Ups, 20' Handstand Walk
30 Double-Unders, 20' Handstand Walk
30 AbMat Sit-Ups, 20' Handstand Walk
20 Double-Unders, 20' Handstand Walk
20 AbMat Sit-Ups, 20' Handstand Walk
10 Double-Unders, 20' Handstand Walk
10 AbMat Sit-Ups, 20' Handstand Walk

3.) Body Armour

3 Supersets:
12-21 Close Grip Pushups
12 Chest Supported Row

Into...

3 Supersets:
16 Face Down DB Reverse Flys
Max Effort L-Sit Hold

Rest 1:30 between sets.
Not for tracked score, but for quality movement.
Click "Workout Prep Notes" for details.

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Muscle-Up

1. Muscle-Ups 3 x 15 Standing Muscle-Up Transitions 2. Strength 5 sets: 2-3 Weighted Pull-Ups 2-3 Weighted Ring Dips *Add weight to last week. 3. Accessories 3 x 5 Pull to Inverted + Negative 3 x 10 Scap Pull-Ups 3 x 10 Scap Dips (parallel bars)

Developing the Pull-Up

1. Strength 5 sets: Max Chin-Up Negative (less 5-10 seconds) Max Pushups *Try to increase time and reps from last week. 2. Accessories 4 sets: 10 Scap Pull-Ups (3 sec @ top) 10 Scap Pushup (3 sec @ top)

Gymnastics Skills
1. Strength Conditioning 3 rounds: 40 Pistol Squats (20/leg) 20 Toes-to-Bar 20 Kipping Handstand Pushups

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Thursday - February 7th, 2019

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Thursday - February 7th, 2019

CLASS WOD

“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200' Farmers Carry (53's/35's)
9 Strict Handstand Push-ups

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day.

Optional Active Recovery

3 Rounds, Not for Time:
20 Hollow Rocks, 200m Run
:20s GHD Supine Static Hold, 200m Run
20 Glute Bridges , 200m Run
:20s Hip Extension Hold, 200m Run

Following, spend upwards towards 10:00 refining the Turkish Get-Up.

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Wednesday - February 6th, 2019

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Wednesday - February 6th, 2019

CLASS WOD

“Sole Cycle”

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105) 
21/15 Calorie Assault Bike

Rest 5 Minutes 

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95) 
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85) 
21/15 Calorie Assault Bike

EXTRA PROGRAMMING

1.) Body Armour

Part A)
5x5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups

Part B)
100 Banded Good Mornings
100 Banded Pull-Aparts 

2.) Tempo back squat

Building upon last week.

5 Sets of 2 Repetitions
*7 second descent, 3 second pause in bottom. 

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 - 63%
Set #2 - 65% 
Set #3 - 67%
Set #4 - 69%
Set #5 - 71-74%, based on feel.


*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Pull-Up

1. Strength 10 minutes: 10-15 sec Chin Over Bar Hold 4-6 Incline Pushups 2. Accessories 3 x 60 sec Ring Plank 3 x 10 Prone Dislocates 3 x 10 Behind the Back Pullover 3 x 10 DB External Rotations

Developing the Muscle-Up
1. Accessories 3 x 60 sec Ring Plank 3 x 10 Prone Dislocates 3 x 10 Behind the Back Pullover 3 x 10 DB External Rotations

Gymnastics Skills
1. Skill Conditioning EMOM 10: (1) 30 sec HS Walking (2) 5 Bar Muscle-Ups

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 Tuesday - February 5th, 2019

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Tuesday - February 5th, 2019

Extra Work

1.) Tempo Power Snatch

10 Sets:
1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Sets #1+2+3 - 60%
Sets #4+5+6 - 65%
Sets #7+8 - 70%
Sets #9+10 - 70-75%, based on feel.

2.) Handstand Practice

Not for Score:
10:00 of Handstand Walk Practice

3.) Stamina Conditioning

On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping HSPU

Class WOD

“Double Bubble”

AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

*Thanks CompTrain for the awesome programming!

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