WOD: Sat 01.18.2020 “Found Love”
NEWS
- HOLIDAY PARTY TONIGHT!!
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
1K Row
20 Dumbbell Snatches (50/35)
10 Back Squats (225/155)
500 Meter Row
20 Dumbbell Snatches (50/35)
10 Back Squats (225/155)
30 Push Ups
20 Dumbbell Snatches (50/35)
10 Back Squats (225/155)
WOD Guidance & Goals:
This is a GRIND! Push the row, you’ll have a break on the push ups. Break push ups into small, smart sets (3-5) to minimize rest. Dumbbell snatches go unbroken. Back squats are FROM THE RACK! Choose a weight you can do for 10 reps unbroken if you were fresh. Target 20 minutes.
Post Time to Comments.
Courtesy of Icon Athlete
WOD: Fri 01.17.2020 “2016 Master’s Qualifier Event 3”
NEWS
- HOLIDAY PARTY! Apps, Trivia, Music and Dancing! TOMORROW SATURDAY January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“2016 Master’s Qualifier Event 3”
AMRAP 15
55 Double Unders
15 Chest to Bar Pull Ups
5 Hang Cleans (155/105)
WOD Guidance & Goals:
Finish your double unders or singles around 1 min. Do 3 sets of 5 reps on the chest to bar pull ups to save your grip and minimize rest. Choose a weight for the hang cleans that’s moderately heavy. The 5 hang cleans every round should be unbroken. Target 4 rounds.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
Row or Run
12x200m w/200m easy between efforts
BARBELL CLUB
Courtesy of Burgener Strength
1) Squat clean: 10 rounds – Every 2 minutes, perform:
2x squat clean (Work up to a max for the day)
2) Push press + push jerk + split jerk: For as long as possible, every 60 seconds, perform:
1x push press + 1x push jerk + 1x split jerk
*For these, start at a moderate load and increase the weight each round. Once you fail in the push press, you will eliminate that movement and continue going up with 1x push jerk + 1x split jerk. Once you fail in the push jerk, continue going up with 1x split jerk. Once you miss in the split jerk, you are done.
3) Core: 5 rounds:
5x Romanian deadlift (Start at a moderate to heavy load and increase the weight each round).
Rest as needed
60 second weighted plank (AHAP)
Rest as needed
WOD: Thu 01.16.2020 “Mula”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! THIS SATURDAY January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“Mula”
21-15-9
Deadlift (225/155)
Overhead Walking Lunge (45/25)
Burpee Over the Bar
WOD Guidance & Goals:
Choose a weight for the deadlifts that you can do for 10 reps unbroken. For the 21 and 15, do more than half the deadlifts before resting. The overhead lunges are 21-15-9 PER SIDE! Just like the deadlifts, break lunges once per set. Move at a steady pace for the burpees and race the last round! Target 10 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Wed 01.15.2020 “Echo”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! THIS SATURDAY January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“Echo”
21-15-9
Toes to Bar
Bike for Calories
Rest 10 Minutes
2 Rounds
Row for Calories (20/15)
30 Sit Ups
WOD Guidance & Goals:
Intensity! That’s your cue today. Your goal for both workouts is to complete each workout FAST (i.e. about 5 minutes)! For workout 1, plan for negative sets on the toes to bar (8/7/6, 6/5/4 and 3/2/1) to save your grip and hip flexors. Go all out on the bike! You’ll fully recover before the next workout so leave nothing in the tank. For workout 2, finish the row right around :60-:75 and fight to finish the sit ups in the same amount of time. Hard on row and recover on steady, fast sit ups.
Post Times to Comments. Compare scores HERE.
ENDURANCE
4 rounds
5 min moderate, 2 min easy
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 60%x 10 reps, 65%x 8 reps, 70%x 8 reps, 75%x 8 reps.
Rest 10 minutes
2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.
*Rest 2 minutes between sets.
3) Core
50x GHD sit ups
200m farmers carry (2x 70# KB/2x 53# KB)
WOD: Tue 01.14.2020 “Isabel”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! THIS SATURDAY January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
5×3, across
“Isabel”
WOD Guidance & Goals:
For the overhead squat, coaches will help you work up to 80% of your 1 rep max which you’ll do for all 5 sets of 3 reps. For Isabel, choose a weight for the snatches that you can do for 5 reps unbroken. The key to this workout is to minimize rest by not going to failure. Start with a bigger set (5-10 reps) then chip away at smaller sets and eventually singles. Target 5 minutes.
Post Weight and Time to Comments. Compare scores HERE.
BARBELL CLUB
Today’s workout PLUS
1) Snatch grip push press: 5 rounds – Every 2 minutes, perform:
5x snatch push press + 1x rope climb, legless (15ft)
2) 3-position halting snatch deadlift + pull
3 reps x 4 sets (Start at 70-75% 1 RM snatch and increase weight by feel).
*2 second pause at 1″ off the deck, launch position and mid-thigh before performing a pull from mid-thigh.
WOD: Mon 01.13.2020 “All Over Again”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! THIS SATURDAY January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“All Over Again”
7 Rounds:
10 Max Broad Jumps
300 Meter Run
Rest 90 Seconds
WOD Guidance & Goals:
Rebound 10 broad jumps right into a 300 meter run. Target 2 minutes per round.
Post Intervals to Comments. Compare scores HERE.
ENDURANCE
Today’s workout
BARBELL CLUB
Courtesy of Burgener Strength
NEW CYCLE!!!
1) Back squat: 60%x 10 reps, 70%x 8 reps, 75%x 6 reps, 80%x 4 reps.
2) Front squat: 60%x 5 reps, 70%x 5 reps x 3 sets.
3) GHD Back Extensions: 3 x 15 (45/25)
WOD: Sun 01.12.2019 RNG 8a
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD: Sat 01.11.2019 “Moonshine”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“Moonshine”
AMRAP 20
20/15 Calorie Row
10 Lateral Burpees Over the Bar
5 Front Squats (185/135)
WOD Guidance & Goals:
Complete row in 1 minute at a moderate pace (900-1300 cals) and take :03-:04 to complete each burpee (:30-:45 for 10 reps). For the front squats, choose a weight that’s heavy but unbroken every round. Each round taking 3-4 minutes. Target 6 Rounds.
Post Rounds to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Stregnth
1) Pause back squat + back squat: 10 rounds – Every 2 minutes, complete:
1x pause back squat + 2x back squat (Work up to a max for the day)
2) Bench press: Work up to a max for the day.
WOD: Fri 01.10.2019 “No Sleep”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
20/15 Calorie Bike
50 Meter Farmer’s Carry (50/35)
10 Meter Handstand Walk
80/60 Calorie Bike
200 Meter Farmer’s Carry
40 Meter Handstand Walk
WOD Guidance & Goals:
Go as fast as possible on both chippers. The five minute break is plenty of time to recover between workouts. The first chipper, complete the bike under 1 minute. Carry two dumbbells 5 x 10m increments. Choose a weight you can carry for at least 20 meters. Try to complete handstand walk in as few kick ups as possible. Chipper two, the bike will take around 5-6 minutes. Try to do at least 20m on the farmer’s carry at a time. Again, complete handstand walks in as few kick ups as possible. Target 3 minutes for the first chipper and 12-15 for the second chipper.
Post Times to Comments.
ENDURANCE
30 min, for max distance
BARBELL
Courtesy of Burgener Strength
1) Power clean: In 10 minutes, work up to a max for the day, then:
2) 10 rounds – Every 60 seconds, complete:
3x power clean (65-70% 1 RM PC) + 3x box jump (AHAP)
3) Deadlift: Work up to a max for the day.
This is the last week of the Wendler cycle, so goal is to hit a new 1 RM.
WOD: Thu 01.09.2019 “Giant”
NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“Giant”
5 Rounds
20 Sumo Deadlift High Pull (115/75)
20 Box Jumps, 24″
WOD Guidance & Goals:
Break sumo deadlifts into a set of 10 reps, then chip away at 2 sets of 5 reps. By round 3, to save your grip, do sets of 5 with timed :05-:10 breaks between sets. Box Jumps are your breather! Slow down the cycle time to keep moving. Target 13 minutes.
Post Time to Comments.