Thursday - February 28th, 2019

Comment

Thursday - February 28th, 2019

Class WOD

“Goat Day”

On the Minute x 20
Odd: Movement 1
Even: Movement 2

Extra Work

Rest Day.

Optional Recovery
Not for score, at controlled, low intensity:

2 Rounds:
2:00 Light Bike, Row, or Ski Erg
20 x 10m Shuttles
2 Rounds of:
10 Russian Kettlebell Swings, 10 Slow Air Squats, 10 GHD Sit-Ups

Directly into...

3 Rounds:
1:00 Light Bike, Row, Ski Erg or Run
3 Deadlifts
3 Hang Squat Cleans
3 Power Clean and Jerks
Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.

Comment

Wednesday - February 27th, 2019

Comment

Wednesday - February 27th, 2019

CLASS WOD

1) 3 Position Power Snatch

Build to Moderate Complex

2) “Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

2) 3-Position Power Snatch
5 Sets:
Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 64%
Set #3 - 68%
Set #4 - 72%
Set #5 - 72-75%



GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
3 x Max Tuck Front Lever Hold (-3-5 sec)
3 x 30-60 sec Wall Facing Handstand

*Aim to add time from last week.

2. Accessories
10 minutes:
5 Prone Dislocates
5 Behind the Back Pullover
10 Banded Pull Apart
10 Overhead Band Pull Apart

*For quality, not for reps.

Developing the Pull-Up
1. Strength
3 x 5 Strict Press
3 x 5 Banded Chin-Ups (slow tempo)
3 x 8 DB Bench Press
3 x 8 DB Rows (heavy)
*Add weight from last Wednesday.

2. Accessories
10 minutes:
5 Prone Dislocates
5 Behind the Back Pullover
10 Banded Pull Apart
10 Overhead Band Pull Apart


Gymnastics Skills
1. Handstand Walk Practice
Spend 20 minutes on Walking, Turning, Shuffling, Pirouetting, etc.

2. Prehab
Crossover Symmetry: Iron Scap

.


Comment

Tuesday - February 26th, 2019

Comment

Tuesday - February 26th, 2019

Class WOD

Face Off”
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

*Thanks CompTrain for the awesome programming!

Extra Work

1) Pausing Clean Pull
3 Sets of 3 - Pausing Clean Pulls

*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 - 3 inches off the floor
Pause #2 - Just past the knee

Set #1 - 80% of 1RM Clean
Set #2 - 85%
Set #3 - 90%

2) Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

3) Body Armour
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

Comment

Monday - February 24th, 2019

Comment

Monday - February 24th, 2019

CLASS WOD

“19.1”
AMRAP 15
19 Wallballs (20/14)
19 Calorie Row

OR

This One”
AMRAP 15
45 Ab-mat Situps
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. 0:00 - 7:00 minutes
In 7:00, build to a heavy pausing overhead squat.

2. 7:00 - 12:00 minutes
In 5:00, build to a heavy pausing snatch balance.

3. 12:00 - 20:00 minutes
Hang Squat Snatch
In 8:00, build to a heavy hang squat snatch.

4. Back Squats
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

5. Full Send
3 Rounds:
50 Double-Unders
5 Rope Climbs
50 Double-Unders
15 Thrusters (135/95)

6. Midline
Not for Time:
25/18 Calorie Row, 25 GHD Sit-Ups
50/35 Calorie Row, 50 GHD Sit-Ups
75/50 Calorie Row, 75 GHD Sit-Ups

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
5 sets of 1 Negative
*OR:
3-5 Foot Assisted Muscle-Up Transitions

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

3. Accessories Crossover Symmetry: Iron Scap

Developing the Pull-Up
1. Strength EMOM 10:
(5 sets)
(1) 12-15 sec Chin-Up Negative
(2) Max Pushups (cap @ 30 sec)
*Choose a challenging variation, something you can do 8-10 reps of when fresh.

2. Accessories 10 minutes:
10 Scap Pull-Ups (3 sec @ top)
10 Side Plank Raises/side

Gymnastics Skills
1. Skill Conditioning AMRAP 10:
10 Double Unders
1 Strict Deficit HSPU
20 Double Unders
2 Strict Deficit HSPU
30 Double Unders
3 Strict Deficit HSPU
40 Double Unders etc...

2. Bar Complex Every 2 minutes, for 10 minutes:
(5 sets)
3 Bar Muscle-Up
3 C2B Pull-Ups
6 Pull-Ups
6 Toes-to-Bar

Quote of the Week:

“The strength of the team is each individual member. The strength of each member is the team." 
-- Phil Jackson

Comment

Saturday- February 23rd, 2019

Comment

Saturday- February 23rd, 2019

Class WOD

“Barista”

Teams of 3
For Time: (30 Minute Time Cap)
100/70 Calorie Assault Bike
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups
100/70 Calorie Assault Bike

*Thanks CompTrain for the awesome programming!

Extra Work


Comment

Friday - February 22nd, 2019

Comment

Friday - February 22nd, 2019

CLASS WOD

19.1

AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

EXTRA PROGRAMMING


GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
3-5 sets of 1 Negative *OR: 3-5 Foot Assisted Muscle-Up Transitions

2. Strength (volume day)
4 sets:
4-6 C2B Pull-Ups
4-6 Ring Dips 

3. Accessories
3 x 10 DB Hammer Curls
3 x 10 Rolling Tricep Extensions
3 x 10 Scap Pull-Ups (3 sec @ top)

Developing the Pull-Up
1. Strength
3 Sets:
8 sec Chin-Up Negative
4 Pushups
8 sec Chin Over Bar Hold
4 Pushups
8 sec 90 Degree Hold
4 Pushups

2. Accessories
3 x 10 DB Hammer Curls
3 x 10 Rolling Tricep Extensions
3 x 10 Scap Pull-Ups (3 sec @ top)

Gymnastics Skills
1. Strength
3x5 Strict Press
3x5 banded Chin-ups (slow)
3x8 DB Bench Press
3x8 DB Rows (heavy)

2. Accessories
10 Minutes
5 Prone Dislocates
5 Behind the Back Pullover
10 Banded Pull Apart
10 Overhead Band Pull Apart


Comment

 Wednesday - February 20th, 2019

Comment

Wednesday - February 20th, 2019

CLASS WOD

“Double Play”

AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

One Minute Primer

On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 TTB + 8 DB Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg/Bike

Load the barbell for the OHS with 50% of your estimated 1RM Snatch. Take this barbell from the floor

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength.
3 x Max Tuck Front Lever Hold (-3-5 sec)
3 x 30-60 sec Wall Facing Handstand

2. Accessories
10 Minutes
5 Prone Dislocates
5 Behind the Back Pullover
10 Banded Pull Apart
10 Overhead Band Pull Apart

Developing the Pull-Up
1. Strength
3x5 Strict Press
3x5 banded Chin-ups (slow)
3x8 DB Bench Press
3x8 DB Rows (heavy)


2. Accessories
10 Minutes
5 Prone Dislocates
5 Behind the Back Pullover
10 Banded Pull Apart
10 Overhead Band Pull Apart


Gymnastics Skills
EMOM 10:
30 Second Hand Stand Walking
5 Ring Muscle Ups

.


Comment

Tuesday - February 19th, 2019

Comment

Tuesday - February 19th, 2019

Class WOD

1) Deadlift
Build to Heavy Set of 3

2) “Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

*Thanks CompTrain for the awesome programming!

Extra Work

1) Power Clean Technique
7 Sets:
1 Pausing Power Clean
1 Power Clean

2) Recovery Bike

20:00 Recovery Effort

On the 5:00, 10:00, and 15:00: 
20 GHD Sit-Ups
20 Hip Extensions

Aim here is a recovery, restorative pace. A controlled heart rate, bringing the body down from the higher intensity intervals. In the absence of a GHD machine, complete as abmat sit-ups and banded (or empty barbell) good mornings.

Comment

Monday - February 18th, 2019

Comment

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

Comment

Saturday- February 16th, 2019

Comment

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


Comment

Friday - February 15th, 2019

Comment

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.

Comment