WOD Lifting Every 2 Minutes for 10 Minutes 3 Clean and Jerks Pick a loading similar to your working weight for a 3 position clean. Remember you will perform the full clean and jerk three times! Not 3 cleans and then 3 jerks! Conditioning 5 rounds for max reps of: Front Rack Hold (@ 1RM… Read more »
WOD Lifting Deadlift 2 x 2 @ 85% Deadlift 6 x 3 @ 70% Rest 2 minutes in between sets. Accessory #1 3 Rounds NOT for time 8 Stiff Leg Deadlift (Pick Load) 1:30 rest 8 Bent Over Barbell Row (Pick Load) 1:30 Rest 10 Strict Pull Up 1:30 Rest 8 Good Mornings (Pick Load)… Read more »
WOD Lifting Snatch Balance 3-3-3-3-3 Snatch Pull 3-3-3 Partner WOD 5 rounds STATIONS 1:30 of work Assault Bike Calories Power Clean & Jerk 135/95 Wall Balls Toes to Bar Rest The clock will be set for 25 90 second intervals. Partners will accumulate a max number of repetitions at each station with one partner working at… Read more »
WOD 2 Rounds For Time 10 Front Squats 205/145 lbs 10 Burpee Muscle-Ups
WOD Lifting Big Clean Complex 1-1-1-1-1 5 sets of the following Complex High Hang Squat Clean Hang Squat Clean Squat Clean Push Press High Hang Squat Clean Hang Squat Clean Squat Clean Push Jerk High Hang Squat Clean Hang Squat Clean Squat Clean Split Jerk *Hold onto the bar the entire time. If you do… Read more »
WOD Liftinh Front Squat 3-3-3 *heaviest weight per set* For Time 100 Handstand Push-Ups Each time you break complete 15 second L-Sit *The goal here is to break no more than 12 times. Look to DB Push Presses at a heavy and challenging weight for a substitution.* Accessory 3 x 20 Banded Ab Mat Sit… Read more »
WOD AMRAP AMRAP 5 5 Squat Snatches 135/95 lbs 7 Burpees Rest 2 minutes (Goal 5+ rounds) AMRAP 4 3 Squat Snatches 155/105 lbs 5 Bar Facing Burpees Rest 2 minutes (Goal 4+ rounds) AMRAP 4 3 Squat Snatches 185/135 lbs 5 Bar Facing Burpees Rest 2 minutes (Goal 4+ rounds) AMRAP 3 1 Squat… Read more »
WOD Lifting Deadlift 1 x 2 @ 80% Deadlift 8 x 3 @ 65 *rest 1:30 between sets!!* Week 2 of this Deadlift cycle. Two important notes, ensure that your percentages are based on your current 1RM with 20 pounds added to it. For example, if your 1RM is 100 lbs, you would calculate percentages… Read more »
WOD Lifting Overhead Squat 1 x 3 Conditioning For Time: Athletes will form teams of TWO and complete the following work. One athlete working at a time. Both athletes must wear a 20# vest to complete work as prescribed. 3 Rounds for Time 100 Calorie Row 75 Barbell Sumo Deadlift High Pull 75/55 lbs 50… Read more »
WOD Conditioning Kelly 5 Rounds for time: Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14
This week is going to be as awesome as last week! A few longer workouts, and a few movements we haven’t done in a while. Prepare yourself for some challenging cardio, too! I heard a lot of great feedback about the programming from last week, so I can finally let the cat out of the bag–we are now following COMPTRAIN programming!! I loved the Canadians, but I think this change is what’s best for us moving forward. If you haven’t heard of Comptrain, do a bit of background research and read up on Ben Bergeron. He trains a lot of Games athletes, including Katrin Davidsdottir. This does, however, mean that EVENTUALLY (not quite yet) we will be switching from Beyond the Whiteboard to SugarWOD. If you already have SugarWOD, we are listed under Forward Strength and Fitness.
Just a reminder to make sure you’re hydrating and that you’re coming to class properly fueled to work. If nutrition is something that you are struggling with, you’re not alone! We are here to help, and we have some Nutrition Services that can help you reach your goals. Shoot me a message if you want to chat about it!
I hope everyone is taking some time to enjoy summertime fun! Remember, we train in functional fitness to make us better at all types of physical activities. Let’s all try to branch out of our comfort zones and try something different! Kayaking, hiking, mountain biking, trail running… just the tip of the iceberg. Just don’t forget the sunscreen, guys!
Have a great week, and I will see you at the box!!