WOD: Tue 01.28.2020 “The Box”
NEWS
- Nutrition Challenge: ENDS this Friday 1/31. Get your scores up and get measured!
- Bring-a-Friend Day: This Saturday 2/1
WOD
With a Partner
5 Rounds Each
20 Dumbbell Sit Ups (50/35)
WOD Guidance & Goals:
With your partner, alternate rounds until you BOTH complete five. For the bench press SPOT each other and choose a weight you can do the first two rounds unbroken, then break 6-4. The box jumps are at a moderate pace finishing in :45. And for the dumbbell sit ups, anchor your partner’s feet by stepping on them. Choose a weight for the dumbbell you can do for at least 10 sit ups unbroken. Target 20-25 minutes.
Post Time to Comments.
BARBELL CLUB
Courtesy of Burgener Strength
1) 1x Muscle snatch + 1x snatch balance – no dip (AKA drop snatch): Work up to a max for the day.
*Once you fail in the muscle snatch, move on to portion #2. If you fail in the snatch balance (no dip) before the muscle snatch, continue climbing up the ladder performing a muscle snatch + snatch balance (with a dip).
2) 2 position snatch: 10 rounds – Every 90 seconds, perform:
1x hang squat snatch + 1x squat snatch (Work up to a max for the day).
3) 5 rounds – Every 2:30, perform:
3x Snatch halting deadlift + pull (Start at 80% 1 RM snatch and increase weight by feel).
*Perform a 2-3 second pause at the launch position, then explode into a snatch pull.
WOD: Mon 01.27.2020 “Lethal Weapon”
NEWS
- Nutrition Challenge: ENDS this Friday 1/31. Get your scores up and get measured!
- Bring-a-Friend Day: This Saturday 2/1
WOD
3 Handstand Push Ups
1 Power Clean (225/155)
*Run 200 Meters after the designated amount of rounds is complete
WOD courtesy of CompTrain
After you complete the designated amount of rounds (e.g. start with 2 rounds), you then run 200 meter before the next grouping of rounds. Go unbroken on the wall balls and handstand push ups, and for the clean use 80% of your 1 rep max. You should modify movements so that you’re completing 1 round around 0:45-0:60. There is a 35 minute cap.
Post completed rounds at cap or total time to Comments.
ENDURANCE
30 min, 3 min moderate, 2 min easy
BARBELL CLUB
1) Back squat: 65%x 8 reps, 70%x 8 reps, 80%x 6 reps, 85%x 6 reps.
*Rest 10 minutes, then:
2) Front squat: 60%x 5 reps, 70%x 5 reps, 75%x 5 reps, 80%x 5 reps.
Core: 3 rounds:
10x back extensions (Heavy)
rest as needed
20x hollow rocks
WOD: Sat 01.25.2020 “Loco Contigo”
WOD
AMRAP 20
20 Kettlebell Swings (53/35)
10 Box Jumps (24″)
WOD Guidance & Goals:
The key to this workout is to keep a steady pace and to keep moving! Throw your arms forward for one continuous set of sit ups. Choose a weight for kettlebell swings that you can do for 20 unbroken reps every round. Today is the day to try 24″ box jumps, since it’s only 10 at a time! Target 7 rounds.
Post Rounds to Comments.
BARBELL CLUB
Hike with a 20# pack for 45-60 min.
WOD: Fri 01.24.2020 “Paper”
WOD
“Paper”
5 Rounds
5 Dumbbell Hang Squat Snatch, Left Arm
5 Dumbbell Hang Squat Snatch, Right Arm
5 Thrusters
200 Meter Run
Men: 50#
Women: 35#
WOD Guidance & Goal:
These are tricky!! Choose a weight that your non-dominant arm can handle 5 consecutive reps. Also, choose a weight you can catch below parallel. Target 12-15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
10x :30 hill run, walk down
BARBELL CLUB
Courtesy of Burgener Strength
1) 3 position clean + jerk: 10 rounds – Every 2 minutes, perform:
1x high hang clean + 1x hang clean + 1x clean + 1x split jerk (Work up to a max for the day)
*These are all squat cleans, but you do not have to treat them as touch and go. Perform a split jerk only after the third clean
2) 5 rounds
5 Good mornings as heavy as possible, :90 rest
WOD: Thu 01.23.2020 “Sanctuary”
WOD
“Sanctuary”
30 Calorie Bike
15 Bar Muscle Ups
30 Calorie Row
WOD Guidance & Goals:
Aim to complete the bike in 3-4 minutes and the row in 2-4 minutes. There are several ways to attack the bar muscle ups. One could be doing a BIG (10+) then chipping away at smaller sets or even singles. Second, could be 3-5 reps with timed breaks. Third, singles from the start! Target 10-12 minutes.
Post Time to Comments.
WOD: Wed 01.22.2020 “Get Back Up Again?
WOD
“Get Back Up Again”
AMRAP 7:
10 Power Cleans (135/95)
20 Push Ups
Rest 3 Minutes
AMRAP 7:
5 Power Cleans (185/135)
10 Burpees Over the Bar
WOD Guidance & Goals:
For the first AMRAP, choose a weight for the power cleans that you can do for at least 5 reps unbroken. Chip away at push ups. To minimize rest between sets of push ups, reduce the number of reps for working sets. Target 4 rounds. For the second AMRAP, increase weight so you’re only do 3 reps then having to drop the bar. Moderate pace on the burpees. Target 3 rounds.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
25 minutes w/ 5 minutes of rest throughout time trial.
Then
5x:40 sprint or 5x:08 hill sprints
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 60%x 10 reps, 70%x 8 reps, 75%x 8 reps, 80%x 8 reps.
2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.
WOD: Tue 01.21.2020 “Bronx Season”
WOD
“Bronx Season”
15 Toes To Rings
15 Back Squats (155/105)
75 Double Unders
21 Toes To Rings
21 Back Squats
75 Double Unders
27 Toes To Rings
27 Back Squats
75 Double Unders
WOD Guidance & Goals:
Give toes to ring a try! They tend to be easier than toes to bar. Hang on for big sets. Back squats are from the floor. Choose a weight you can do for 10 reps unbroken. One limiting factor for back squats, could be getting the bar overhead and onto your traps. Target 10 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1) 1x Muscle snatch + 1x Sotts press: Work up to a max for the day.
*For these, you will perform a muscle snatch, then overhead squat. In the bottom of the OHS, bring the bar to your back and perform a Sotts press (I.E.: Strict snatch grip press behind the neck).
2) Snatch + overhead squat: 10 rounds – Every 2 minutes, perform:
1x snatch + 1x overhead squat (Work up to a max for the day).
3) 2-position snatch halting deadlift + pull – Every 3 minutes, perform:
3x snatch halting deadlift + pulls (Start at 80-85% 1 RM snatch and increase weight by feel).
WOD: Mon 01.20.2020 “Heart Beating”
WOD
“Heart Beating”
6 Rounds
500 Meter Row
10 Strict Handstand Push Ups
Rest 2 Minutes
WOD Guidance & Goals:
Fast and Furious! Row at 85% effort, legs should feel SPENT and you’re breathing heavy but ready to kick right up to the wall for at least 5 STRICT handstand push ups. Each round target 3 minutes.
Post Intervals to Comments.
ENDURANCE
2 rounds
800m, rest 2 min
600m, rest :90
400m, rest :60
200m, rest :30
REST 3 MIN between rounds
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 60%x 10 reps, 65%x 8 reps, 70%x 6 reps, 75%x 6 reps, 80%x 6 reps.
2) Front squat: 60%x 5 reps, 70%x 5 reps, 75%x 5 reps x 2 sets.
Core: At 80% intensity, complete 21-15-9 reps of:
Weighted GHD sit ups
Weighted back extensions (45#/35#)
