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The Week Ahead 10/28
It's getting darker and colder... but the secret to warmth was inside you all along: movement! Thanks to all who attended the Battle of the Classes this past Saturday, and look to our whiteboard and [...]
The Week Ahead, 10/20…
Happy Fall! With the days getting shorter, it feels like Autumn is here. I"m not sure how you morning athletes do it! A few notes, then the week ahead: Coach Jake, our wonderful and irreplaceable [...]
The Week Ahead 10/14…
Friends, Team, the week ahead: Monday - Chin-Up Strength and a throwback to the 2014 Open! For Weighted Chin-Ups, we're reducing reps from 5 to 2s and 1s in an effort to push that strength. [...]
The Week Ahead (10/7)
Friends and Athletes, the week ahead: Note that this week is a great chance to test your progression... we're repeating THREE workouts from August. I hope to include plenty of opportunities to chart your gains! [...]
Week Ahead (9/30)
Team, Here's our plan this week: Monday - 3 Minutes on/90s off for a few rounds with heavier than normal Power Cleans, Push-Ups, Box Jumps. Great hip mobility work afterwards. Tuesday - Dips and Bent [...]
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STRENGTH A1 - Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 - KB Pullover 4x10 WOD AMRAP 14 7 Pull-Ups 40 Double Unders 11 Push-Ups
WOD
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Core Strength EMOM 9 1 30s+ Superman Hold 2 12 KB Teapot (44/35) 3 12 KB Teapot (44/35) Partner WOD You Go I Go 12 Rounds (6 Each) 15 KB Swings (53/35) 3 50" Shuttle [...]
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E2MOM x 12 (24 Minutes) 1 Power Clean (165/115) 1 Squat Clean (165/115) 1 Shoulder to Overhead (165/115) 8 Over the Bar Burpee Arm Cash Out EMOM 9 30s Work/30s Rest 1 Max DB Curl [...]
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STRENGTH A1 - Ring Push-Up 4x5 @ Weight or 4x5+ @ Strict or 4x8+ @ Band A2 KB Pullover 4x12 (53/35) WOD AMRAP 24 19 Cal Row 60 Double Unders 25 DB Anchored AbMat Sit-Ups
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Double Strength A1 Deadlift 8-8-5-5 A2 Strict Press 8-8-5-5 B1 Barbell Good Morning 4x8 (115/75) B2 Yates Row 4x6
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Strength/Skill A1 Kipping Handstand Push-Up 4xMax Effort or Box Handstand Push-Up 4x5 or Banded Down Dog Push-Up 4x8 A2 Wide Grip Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ [...]
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STRENGTH A1 - Back Squat 8-8-5-5 A2 - Seated Box Jump 4x3 for Max Height WOD 12 Minutes on Clock 50 Wall Balls (20/14) Run 800m Time Remaining: Max Effort Box Jump Overs (24"/20") [...]
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