WOD: Thu 03.05.2020 “We Belong”
NEWS
- Bring-a-Friend Day: THIS SATURDAY 3/7!!
WOD
“We Belong”
With a Partner
AMRAP 20
12 Kettlebell Swings (70/53)
9 Calorie Row
6 Box Jumps, 24″
*alternate rounds with partner
WOD Guidance & Goal:
With a partner, choose a weight for the kettlebell swings that you and your partner can do unbroken swings every round. Aim to complete rounds in 1;30-2:00 (the swings will take :30-:40, the row :45-:60, and the box jumps :10-:20).
Post Rounds to Comments. Compare scores HERE.
WOD: Wed 03.04.2020 “Midnight City”
NEWS
- Bring a Friend Day: Saturday 3/7 at both locations
WOD
“Midnight City”
4 Rounds
15/12 Calorie Bike
50 Mountain Climbers
10 Man Makers (50/35)
WOD Guidance & Goals:
Push the bike with the goal of completing 15/12 calories in :60-:75 every round. Mountain climbers, yes mountain climbers, are 50 total reps (25 per side) with your body held in a plank position (butt down), knee driving to your chest and front toe in contact to the ground. And finally, man makers! One man makers equals: 1 push up, L-arm row, R-arm row, deadlift, hang clean (NO SQUAT TODAY), and a jerk. Phew! Choose a weight for the man makers that you can do for 4 reps before having to place the dumbbells down. Target 15 minutes.
Post Score to Comments. Compare scores HERE.
ENDURANCE
1x400m, rest 1 min
2x300m/100m easy
Rest 3 min
1x400m, rest 1 min
3x200m/100m easy
Rest 3 min
1x400m, rest 1 min
4x100m/100m easy
BARBELL CLUB
Bergener Strength
1) Back squat: 65%x 5 reps x 2 sets, 70%x5x3 sets.
*Rest 10 minutes, then:
2) Front squat: 60%x 5 reps x 4 sets.
WOD: Tue 03.03.2020 “Nancy’s Got Back”
NEWS
- Bring a Friend Day: Saturday 3/7 at both locations
WOD
Back Squat
3×3 across at 75-80%
5 Rounds
400 Meter Run
15 Back Squats (95/65)
WOD Guidance & Goals:
Coaches will help you build to 75-80% of your 1 rep max for the 3×3, back squats. Reps should feel heavy but not impossible or to failure. The metcon, is like the workout “Nancy” but instead of overhead squats you’ll be doing back squats. Back Squats should feel light and every round should be unbroken. Target 15 minutes.
Post Weight and Time to Comments. Compare “Nancy” scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1: Snatch balance: 10 rounds- Every 60 seconds, compete:
1x snatch balance (Pause for 3 seconds in receiving position). Work up to a max triple for the day.
2: Power snatch: Work up to a 1 RM (10 minute time cap).
3: 10 rounds – EMOM, complete
3x power snatch (50-70%) + 20m shuttle sprint (10m x 2)
WOD: Mon 03.02.2020 “No Faux”
NEWS
- Bring a Friend Day: Saturday 3/7 at both locations
WOD
“No Faux”
AMRAP 17:
60 Calorie Row
50 Kettlebell Lunges (53/35)
40 Sit Ups
30 Push Ups
20 Bar Muscle Ups
WOD Guidance & Goal:
The goal is to get through this chipper and potentially into the second round. 60 calories will take around 4 minutes at a moderate pace. Get through half of the lunges before placing the kettlebells down, cruise through the sit ups unbroken, sets of 10 on the push ups, and small sets of bar muscle ups with quick breaks.
Post Reps to Comments. Compare scores HERE.
ENDURANCE
45 min easy with 20, ten second sprints during the run
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps, 80%x 5 reps.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 65%x5 reps x 3 sets.
3) Core
3 rounds:
10x weighted back extensions (AHAP)
rest 90 seconds
20x weighted sit ups (AHAP)
WOD: Sat 02.29.2020 Front Squat, Push Press + Thruster
WOD
Front Squat
3×3
Push Press
3×3
Thruster
3×3
WOD Guidance & Goal:
Coaches will help you build to 85-90% of your 1 rep max for each movement. You’ll do all three sets of three at the same weight. Go heavy but not to failure.
Post Weight to Comments. Compare scores HERE.
BARBELL CLUB
Today’s workout
WOD: Fri 02.28.2020 “Big Fish”
WOD
“Big Fish”
27-21-15-9
Bike
Pull Up
Row
Burpee
WOD Guidance & Goals:
Oh Boy! Head down. Dig. Don’t come up for air until it’s over! Hold a moderate pace (lungs and legs get primed but not devastated) on the bike. Finishing the first round of cals around 2:30, second round 2 min, third :90 and fourth :60 or less. Pull ups are kipping (banded, half reps strict, or ring rows). To save your arms for later rounds and the row, do a third of the reps with shorter breaks. Same moderately uncomfortable pace you held on the bike, match it on the row. Burpees are steady until round of 9 reps, go all out. Overall this workout will take around 20 minutes.
Post Time to Comments.
Courtesy of CompTrain
ENDURANCE
4 rounds
400m easy, 200m moderate, 100m sprint
walk 200m
BARBELL CLUB
Courtesy of Burgener Strength
1: Hang clean + clean and jerk: 10 rounds- Every 2 minutes, compete:
1x hang clean + 1x clean + 1x jerk (work up to a max for the day)
2. Core
50x banded good morning
WOD: Thu 02.27.2020 “Bubblin”
WOD
“Bubblin”
AMRAP 15
75 Double Unders
15 Deadlifts (225/155)
50 Sit Ups
10 Ring Dips
WOD Guidance & Goals:
Complete the double unders in :60-:90. Scale to 100 singles or 25 attempts. Deadlifts, perform in sets of 5 with a quick break between sets (:45-:60). Catch your breath on the sit ups. Try for one big consecutive set or 30/20 reps (:90-2:15). Chip away at ring dips (kipping is allowed) or use a band, jumping ring dips or static dips between boxes. Target 3+ rounds.
Post Rounds to Comments.
WOD: Wed 02.26.2020 “This Is America”
WOD
“This is America”
5 Rounds
5 Dumbbell Hang Clean and Jerks (50/35) – per side
25′ Overhead Lunge
20 Dumbbell Step Ups (20″)
25′ Overhead Lunge
Rest 2 Minutes
WOD Guidance & Goals:
Choose a weight for the dumbbell that you can hang clean and jerk for 5 reps unbroken every round, AND lunge 25 feet with the dumbbell overhead. Do all 5 hang clean and jerks on one side, then all 5 on the other (:30-:45), keep the weight overhead after the final rep and move right into the 25 foot lunge (:30). Hold the dumbbell any way you’d like for the step ups except for on your thigh. Step ups will take around one minute. As soon as you’re finished, lunge back to the start with your dumbbell overhead. You do not have to switch arms. Target 2-3 min per interval.
Post Intervals to Comments.
ENDURANCE
10K for time
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 70%x 4 reps, 75%x 4 reps, 80%x4 reps, 85%x4 reps
*Rest 10 minutes, then:
2) Front squat: 60%x 5 reps, , 65%x 5 reps, 70%x5x2 sets.
3) Core
3 rounds:
20x DB bent over row, 10R/10L (AHAP)
rest 60 seconds
10x evil wheels
rest 60 seconds
5x pause ring dips (3 second pause in bottom position)
rest as needed
WOD: Tue 02.25.2020 “Centuries”
WOD
4 Rounds
100 Meter Farmer’s Carry (70/53)
30 Handstand Push Ups
WOD Guidance & Goals:
With two kettlebells, run/walk/shuffle 100 meters into 30 kipping handstand push ups. For the handstand push ups, start with smaller manageable sets (3-5) to save your shoulders. Scaling options for handstand push ups include; strict to abmats or dumbbell seated press. Toes to bar, do sets of 3-5 reps with small breaks in between sets. Knees up, leg lifts or v-ups, are scaling options for toes to bar. Target 15 minutes.
Post Time to Comments.
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 70%x 5 reps, 80%x 5 reps, , 85x 2 reps, 90%x 3 reps, 100%x 1 rep.
*Rest 10 minutes, then:
2) Front squat: 65%x 5 reps, 75%x 4 reps, 80%x 4 reps, 85%x 4 reps.