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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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Strength Back Squat 5-5-5-5 WOD AMRAP 6 8 Strict Press (75/55) 10 Side Shuffle 16 Ring Row Rest 1 Minute AMRAP 6 8 Push Press (95/65) 10 Side Shuffle 16 Ring Row
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STRENGTH A1 - Weighted Dip 5-3-1 Rep Max or 4x5 @ Strict BW or 4x5 @ Neg A2 - Yates Row 4x12 WOD 5 Rounds 30/24 Cal Row 15 Burpee Over Rower *20 Minute Cap
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STRENGTH A1 Single Arm KB Bench Press 4x5/arm A2 Power Clean Practice 2-2-2-2 Build to working weight for WOD WOD 8 Rounds 2 Power Clean (185/125) 4 Strict Chin Up 8 Wall Balls (20/14) rest [...]
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Strength A1 Sumo Deadlift 4x8 A2 Banded Kneeling Hip Extension 3x20 (green) WOD 40-30-20-10 Double Unders AbMat Sit-Up KB Swings (53/35)
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HERO WOD Murph Time - MinuteSecond For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *If you've got a twenty pound vest or body armor, wear it.
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Strength A1 Half Kneeling Landmine Press 4x5/arm A2 Powell Raise 4x8/arm Partner WOD You Go I Go 8 Minute AMRAP 10 Wall Balls (20/14) 3 50" Shuttle Run Rest 2 Minutes 8 Minute AMRAP 3 [...]
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