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NEW PROGRAMMING CYCLE STARTS TODAY!

NEW GYMNASTICS & STRENGTH CYCLE STARTS TODAY!

 

As you all know, we try to be very strategic in our approach to developing you all into well-rounded athletes.  There is a tremendous of amount of work and thought that goes into our programming for the both the short AND long term.  We have just completed a very successful cycle of developing body weight pressing movements (HSPU and Push Ups) and to balance out this work we are excited to start a pulling cycle. This cycle will focus on developing either Pull Us or Ring Muscle Ups.
Regardless of whether you are a gymnastic ninja or still trying to develop the strength for your first Pull Up you will find great value from this cycle.  Mondays will continue to be our day to focus on honing those gymnastics skills.  Wednesdays, over the past eight weeks, we have focused on developing raw strength through the Deadlift. We are now going to express that strength with power (think of adding speed to that strength) in a Push Press/Jerk complex. We will be developing core strength, shoulder mobility, speed, and overall power through a complex of “2 Presses and 1 Split Jerk”.  Wednesday will be the focus of this complex.
You can expect the rest of the week to be filled out with great conditioning, mobility, strength, and skill pieces to further push you to grow as an athlete.  You will also find contributory programming to these cycles on these other days, but Mondays and Wednesdays are the primary cycle work days.

 

GYMNASTICS

 

Pull Up or Ring Muscle-Up Cycle TESTER

30 Ring Muscle-ups for Time (6 min Cap)

OR

50 Pull Ups for Time (6 min Cap)

 

***Note- this is just a beginning tester.  Take care of your hands so they are good to go for the next few weeks***

 

P/PP Mod:

6 minute EMOM

Minute 1: 10 ring rows

Minute 2: 10 box dips

(manage breathing, watch for coning on both exercises)

 

METCON

 

Every 2 minutes for 12 minutes:

1 Heavy Snatch (Power or Squat)

15 KB Swings

Max Burpee Box Jumps

Fitness: 35/26

Performance: 53/35

Open: 70/53

 

P/PP Mod:

-8 alternating hang DB snatch

-15 Russian KB Swings

-Modified Box Burpee + Step Up (step up on both legs for 1 rep)
Rest as needed – shoot for at least 20 seconds (can pick a volume for BBSUs and maintain that volume throughout)

 

Coach’s Tip: New Gymnastics cycle is starting tomorrow.  You have your choice of Pullups or Ring Muscle-Ups.  We will be building off of these over the new few weeks.  For the metcon, the weight of the Snatch should be about 70-80% of your 1RM of the variation you choose (Power or Full).

 

Blair getting a jump start on the cycle!

Saturday August 25th, 2018

METCON

 

With a running clock complete…

0-8 min

30 Wall Balls

50 Double Unders

30 Overhead Squats

50 Double Unders

 

Increase Weight

 

8-16 min

30 Wall Balls

50 Double Unders

20 Overhead Squats

50 Double Unders

 

Increase Weight

 

16-24 min

30 Wall Balls

50 Double Unders

10 Overheads Squats

50 Doubles

 

**The goal is to add weight each round.**

 

Fitness 95/65 (front squats)

Performance: 95/65

Open: 135/95 (75 Doubles)

P/PP Mods:

-Modify volume of wall balls if necessary

-Sub slam balls for doubles (cut volume in half)

-OH squats off rack OR sub goblet squats

 

Coach’s Tip: This is a great training day as we are going for completion rather than time or an AMRAP.  The rounds should take 6-7 minutes.  Everyone should have at least 60 seconds to change weight and get ready for the next set of wall balls.  Control over speed is the key for Overhead Squats.

Friday August 24th, 2018

PARTNER WOD

 

For time:

100 KB Swings

20 Push Jerk

8 Rope Climbs

 

Rest 2 minutes

 

75 Box Jumps

20 Push Jerk

6 Rope Climbs

 

Rest 2 minutes

 

50 KB Swings

20 Push Jerks

4 Rope Climbs

 

*28 min Time Cap

 

Fitness: 95/65 (30 Push press on each round)

Performance: 155/105

Open: 185/125

 

P/PP Mods:
-Russian Swings

-Jerks (or push press) from rack or w/ DBs

-Sub seated rope pulls for climbs

-Sub goblet step ups for box jumps (or bodyweight)

 

Coach’s Tip: Rope climbs and a Partner WOD! It does not get much better than this.  The volume of Push Jerks is low because you should be going heavy.  If there is a log jam at the ropes, use it as a quick time to rest.

 

Melissa G. looking fit and fierce (of course in another awesome T)…

 

Thursday August 23rd, 2018

STRENGTH

 

Every 2 minutes for 10 minutes:

10 Front Squats

*same weight across

 

METCON

 

For time:

25-20-15-10-5

Front Rack Barbell Lunge

Situps

*20 Hanging DB Snatch after each round (10 on L then 10 on R)*

 

*20 min Time Cap

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

P/PP Mods:

-Lunges from rack

-Sub med ball trunk twist & toss (split reps in half and hit both left and right)

 

Coach’s Tip: Front Squats to get the legs super warm for the metcon.  Each lunge during the metcon counts as 1 rep.  Don’t forget the DB Snatches after each round (5 sets total)

Wednesday August 22nd, 2018

STRENGTH

 

TEST DAY!!

Take 20 minutes to find your new 1 RM Deadlift

 

P/PP Mods:

-Posterior chain work – 10 minutes to work up to a heavy 1RM deadlift, OH grip ONLY, no dropping from top

-Then, in remaining 10 minutes complete 4 rounds

-10x single-leg RDL w/ KB (5/side)

-10x barbell good mornings (unloaded bar or banded)

-10x KB hip hikes https://www.youtube.com/watch?v=k5L_PaoKy7E

 

 

METCON

 

For time:

600 M Run

30 Pull ups

60 Cal Row

 

*12 min Time Cap

 

Open: Chest to Bar

 

P/PP Mods:
-Sub 25 assault bike cals

-Sub ring rows

-Modify row lean as necessary to avoid coning in abdomen

 

Coach’s Tip: Test day!  Main focus of the day is getting physically ready and focused for our new 1RM Deadlifts.  Much like Monday, the metcon is a chance to get a great sweat going after pulling some heavy weight.

Tuesday August 21st, 2018

METCON

 

EMOM for 7 minutes:

10 Hanging Power Cleans + Max Burpees

 

Rest 2 minutes

 

EMOM for 7 minutes:

10 Push Press + Max Bar Facing Burpees

 

Rest 2 minutes

 

EMOM for 7 minutes:

10 Hanging Power Snatch + Max Lateral Burpees

 

**Score = Total Burpees

 

Fitness: 75/55

Performance: 75/55

Open: 95/65

 

P/PP Mods:
-Sub DB hanging power cleans

-Sub slam ball = 1 rep

-DB Push press (or BB push press from rack)

-Sub slam ball + step over = 1 rep

-DB hang snatch (alternating)

-Sub laternal side-lunge (left, then right) + slam ball = 1 rep

 

 Coach’s Tip:   Weight for the barbell work should be a weight that you can cycle through.  Just because it’s light doesn’t mean you can get sloppy with the form.  Use the combination of light weight and high rep to really hammer home the barbell technique!

Monday August 20th, 2018

RETEST DAY!

Today’s the day where we put all the hard work to test… that is, with a retest!  Remember, it’s not all about the number of reps and a score on the board — a win can be simply more sound and quality movement!  Have fun with it and let’s start the week off right!

 

GYMNASTICS

 

Tester

Max Pushups or HSPU in 2 minutes

P/PP Mods:

-Incline push-ups (no breath holding, rather using the exhale to manage pressure on the way up and the way down – pay attention to / avoid coning)

 

METCON

 

EMOM for 16 minutes:

Min 1: 10 Front Squats

Min 2: :30 Max Assault Bike Cals

Min 3: 10 Toes to Bar

Min 4: Max Double Unders

 

*Score Cals and DUs together

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP MetCon Mods:

-Front squats off rack
-Sub 10x L-sit plate raises for T2B, keep ribs stacked over hips, exhale while lifting plate from eye level to overhead
-Sub rope slams for double unders

 

 Coach’s Tip:   TESTER TIME!!!  All of your hard work, skill work, and strength work is going to be put to the test.  This is the same tester that we started the gymnastics cycle with.  Let’s see those numbers hit all-time highs!  The metcon is a chance to great a full-body workout in but the big focus is the tester!

 

Ethan M. is a testament to the expression “hard work pays off”…

Saturday, August 18th 2018

 

POOL WOD & POTLUCK SATURDAY!

The Pool WOD this SATURDAY! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

AND REMEMBER THERE IS A POTLUCK PARTY DIRECTLY AFTER, SO BRING A DISH TO SHARE!!!

 
 

METCON

 

For time:

800 M Run

50 Wall Balls

50 Sit ups

600 M Run

40 Wall Balls

40 Sit ups

400m run

30 Wall Balls

30 Situps

200 M Run

20 Wall balls

20 Sit ups

 

Fitness  14/10

Performance/Open  20/14

P/PP MetCon Mods:

-Modify run distance or sub 3 minute assault bike, 2 minute assault bike, 1 minute assault bike (try to maintain over -200watts or similar intensity throughout)

-Modify wall ball weight and/or volume as necessary

-Sub slam balls for sit ups (modify volume as necessary)

 

 Coach’s Tip:   ALLLL the Squats today!   The metcon is designed to get the heart rate up and keep it up.  Make sure you find a pace on the run and wall balls that you can maintain and not have to take huge breaks.

 

“17.P”

 

Friday, August 17th 2018

 

POOL WOD & POTLUCK SATURDAY!

The Pool WOD this SATURDAY! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

AND REMEMBER THERE IS A POTLUCK PARTY DIRECTLY AFTER, SO BRING A DISH TO SHARE!!!

 

PARTNER WOD

 

24 min AMRAP:

10 DB Power Cleans

5 Burpees

50 M Farmers Walk

50 M Broad Jumps

 

P/PP MetCon Mods

-Modify burpees to box or mat

-Sub 50m unweighted walking lunges for broad jumps

 

 Coach’s Tip:  Two partners start down by either end of the gym.  Hit 10 cleans and 5 burpees.  Then Farmers walk down and back then Broad jump down and back to tag out their partner.  Alternating work rest to get in a good mix of hard work and rest today.

 

Wes rocking a VERY heavy lift…

 

Thursday, August 16th 2018

POOL WOD SATURDAY — REMEMBER IT’S A POTLUCK!

The Pool WOD this SATURDAY! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

AND REMEMBER THERE IS A POTLUCK PARTY DIRECTLY AFTER, SO BRING A DISH TO SHARE!!!

 

STRENGTH

 

5 sets:

2 Push Jerks + 1 Split Jerk

*7 I’s Y’s and T’s after each set

 

P/PP Skill Mods

Push jerks + split jerk from rack (*alternate split stance, right leg in front, then left leg in front for 5 rounds)

 

METCON

 

AMRAP 4 Minutes:

27 Push Press

27 Air Squat

27 Sit ups

 

2 minutes Rest

 

AMRAP 4 minutes:

21 Push Press

21 Air Squat

21 Sit ups

 

2 minutes Rest

 

AMRAP 4 Minutes:

15 Push Press

15 Air Squat

15 Sit ups

 

*Score total reps in each round

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

P/PP MetCon Mods

-Push press from rack or DB push press if front rack is uncomfortable

-Sub DB (or unweighted) windmills for sit ups (rep scheme for rounds 13/side, 10/side, 7/side)

 

 Coach’s Tip:   Overhead strength to start the day and get the shoulders primed for the metcon.  Weights for the metcon should be a weight that you can move in big sets (10+ reps at a time) as the time domains are short.  These are small sprint-style sections with lots of rest between so you should constantly be moving during the 4 minutes.

 

Fitness model David M…