WOD: Tue 08.27.2019 “How Do You Sleep”
NEWS
- BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- RISE-N-GRIND: Starts in Wayland THIS SUNDAY 9/1 at 8am!
- LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND!
WOD
“How Do You Sleep”
2 Rounds of AMRAP 6:
30 Double Unders
15 Dumbbell Snatch (50/35)
5 Chest to Bar Pull Ups
Rest 3 Minutes Between AMRAPs
WOD Guidance & Goals:
The goal for the this workout is to complete the double unders in :30-:60 (or 45 singles or 10 attempts), complete the snatches in :45-:60 and the chest to bar pull ups in :05-:10. Choose a weight for the dumbbells that you can move continuously, unbroken for every round throughout the six minutes. For both AMRAPs, target 3+ rounds.
Post Rounds to Comments.
BEAST COAST BARBELL: 8/26-8/31
Beast Coast Barbell: “Thicko Mode Cycle” by Coach Jackson
Monday/Tuesday:
A) 5×5 high hang snatch @50%
B) 5×4 low hang (above knees) snatch @60%
C) 5×3 below knee hang snatch @70%
D) 3xME hang panda pull from above
Knee (from above the knee, perform a snatch high pull, touch and go style) @70%
Wednesday: (Yes squat everything, lol)
A) 5×5 high hang clean @50%
B) 5×4 low hang clean @60%
C) 5×3 below the knee hang clean @70%
D) 3xME back extensions
Thursday:
A) 5×5 front squat @70%
B) 5×3 @80%
C) 5×2 @85%
D) 5×1:00 plank/weighted plank
Saturday:
A) 5×3 position snatch @70%
B) 5x(1+2) snatch + hang snatch (below knee) @75%
C) 5X(1+3) snatch pull+hang panda pull @100% of 1rm snatch
WOD: Mon 08.26.2019 “Stop The Music”
NEWS
- BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- RISE-N-GRIND: Starts in Wayland THIS SUNDAY 9/1 at 8am!
- LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND!
WOD
“Stop the Music”
1K Row
30 Overhead Lunges (135/95)
50 Calorie Bike
30 Power Cleans (135/95)
WOD Guidance & Goal: Choose a weight for the overhead lunges and cleans you can get at least 10 reps before placing the bar down. The row will take 3:30-4:30 and the bike will take 3-4 minutes. Do big sets of overhead lunges to minimize how often you have to pick up the bar. The cleans are the last movement so get after them. Do a big set to start then chip away at smaller sets with short breaks. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
1 mile fast, 1 mile easy, 1 mile fast
WOD: Sat 08.24.2019 “Don’t Judge Me”
WOD
“Don’t Judge Me”
3 Rounds
400 Meter Run
15 Deadlifts (250/165)
21 Pull Ups
WOD Guidance & Goals:
Run the 400 meters at your 5k pace, saving a little energy for the deadlifts and pull ups. Deadlifts, choose a weight you can do for 8 unbroken and chip away at pull ups in either big sets or small sets with shorter breaks. Target 12 minutes
Post Time to Comments.
WOD: Fri 08.23.2019 “Fortitude”
WOD
“Fortitude”
EMOM 30
Odd minute: 15 Calorie Row
Even minute: 15 Burpees
WOD Guidance & Goals:
Get ready to work! Choose a number of calories you can complete in :40 with :20 rest. Then same with the burpees, choose a number you can complete in :40 with a :20 rest. Scaling suggestions are 12/12 or 10/10 cals/burpees. Your score is your worst rounds so stay steady!
Post reps of lowest round of row calories and lowest round of burpees to comments.
ENDURANCE
Todays workout
WOD: Thu 08.22.2019 “Home”
WOD
“Home”
5 Rounds
15 Back Squats (135/95)
3 Legless Rope Climbs
WOD Guidance & Goals:
Choose a weight for the back squats that you can do the first set of back squats unbroken. The back squats will be taken from the floor. Wayland will do 5 legless rope climbs. Scaling options for rope climbs will be; with legs or 12 ring rows. Target 12 minutes.
Post Time to Comments.
WOD: Wed 08.21.2019 “Down With The Sickness”
WOD
Split Jerk
5 x 1, across
“Down With The Sickness”
5 Rounds:
200 Meter Run
7 Jerks (155/105)
WOD Guidance & Goals:
Coaches will help you work up to 90-95% of your 1 rep max split jerk for 5 sets of 1 rep. For the metcon, choose a weight for the jerks that you can do 7 reps unbroken for the first round and rounds 2-5 are done 4/3. Target 8 minutes.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
6 rounds
200m hard, 200m easy
BEAST COAST BARBELL: 8/19-8/24 (Test Week)
Saturday: (Wayland rest day) A)
Clean and jerk:
5×3 @70%
3×2 @80%
3×1 @90%
1×1 @95%
1×1@98%-100%
1×1 @101-103%
(Take plenty of rest as needed)
WOD: Tue 08.20.2019 “Echo”
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.