Monday 4.15.19

Open & Fitness
“Randy on a Boat”
5 Rounds:
15 Power Snatches (75/55)
21/15 Calorie Row

CAP 14

Alpha

Snatch Primer
3 Sets, at a light load:
3 Snatch Grip Sotts Presses - Video
3 Overhead Squats

Loads are in the very light range - 20-35% of our estimated 1RM Snatch. Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.

Followed by…

5 Sets of 1 Snatch Complex - Video
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat
Set #1 - 40% of 1RM Snatch
Set #2 - 45%
Sets #3+4+5 - 50%

Snatch

On the Minute x 15:

Minute 1 - 3 Squat Snatch @ 66%
Minute 2 - 2 Squat Snatch @ 71%
Minute 3 - 1 Squat Snatch @ 76%
Minute 4 - Rest
Minute 5 - 3 Squat Snatch @ 69%
Minute 6 - 2 Squat Snatch @ 74%
Minute 7 - 1 Squat Snatch @ 79%
Minute 8 - Rest
Minute 9 - 3 Squat Snatch @ 72%
Minute 10 - 2 Squat Snatch @ 77%
Minute 11 - 1 Squat Snatch @ 82%
Minute 12 - Rest
Minute 13 - 1 Squat Snatch @ 82-85%
Minute 14 - 1 Squat Snatch @ 82-87%
Minute 15 - 1 Squat Snatch @ 82-90%

Record the last three repetitions, choosing our weights by feel. We will be repeating this scheme for a second and final time next week, building upon today.

Pause Snatch
2 Sets of 2 @ 80%
3 Sets of 1 @ 90%
2-Second Pause - Below the Knee
2-Second Pause - Pockets

Back Squat
3 Waves, resting as needed between sets. Iteration 3 of 3 in this repetition scheme.
Wave #1:
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

Wave #2:
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

Wave #3:
3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Body Armor
3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
10 Inverted Pausing Rows (2s pause)
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

Saturday 4.13.19

“Tip Toe”
For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

Gymnastics COND
On the 3:00 x 4 Rounds:
15/12 Calorie Row
40 Double-Unders
Max Kipping HSPU or DB Push Press in remaining time.

Alpha
On the 3:00 x 4 Rounds:
2 Rope Climbs
15 Kettlebell Swings (70/50)
Time remaining - Max Strict HSPU

Alpha

HS WALKING
On the 5:00 x 3 Rounds:
50 Double-Unders
50' Handstand Walk
50 Double-Unders
50' Handstand Walk
Training for speed today in our walk. Enter all three scores as separate times, with our score for the day being our slowest.

Odd Object COND
5 Giant Sets. resting 2:00 between:
50 Meter Sled Push
50 Meter Yoke Carry
50 Meter Farmers Carry

Not for score, but for a quality exposure. Let's challenge ourselves with weights as we move deeper into the (5) total sets, while maintaining the aim of each 50m section being completed with at most, a quick break. Log in notes how we felt.
As a refresher, in a "Giant Set", we are looking to move directly into the second and third movement with minimal breaking. As if, it were a "giant set". Not for time, but moving with a purpose.


Friday 4.12.19

Open
“Van Damme”
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups

Rx - 135/95#

Fitness
30 Power Snatches, 10 Chest to Bar Pull Up
30 Power Clean and Jerks, 10 Chest to Bar Pull Up
30 Thrusters, 10 Chest to Bar Pull Up

Rx - 95/65#

CAP 20

Alpha

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 72%
Set #2 - 1 Deadlift @ 79%
Set #3 - 3 Deadlifts @ 72%
Set #4 - 1 Deadlift @ 84%
Set #5 - 3 Deadlifts @ 72%
Set #6 - 1 Deadlift @ 89%
Increasing by 2% on all lifts today from last week's effort.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts

Aerobic Capacity
On the 4:00 x 4 Rounds:
12/9 Calorie Ski Erg
15/12 Calorie Assault Bike
18/15 Calorie Row

Score is our slowest round of the four. If we do not have access to a ski erg, this can be modified with 12 burpees per round.


Thursday 4.11.19

Optional: Not for Time, and at a Controlled Intensity:

30-25-20-15-10: Ski Erg Calories
60-50-40-30-20: AbMat Sit-Ups
*After each round, complete:
200 Meter Light Sled Drag
400 Meter Jog

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

--- Upper Body ---

1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

--- Lower Body ---

1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ|
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg
6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y

Wednesday 4.10.19

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 50% of estimated 1RM Front Squat
Set #2 - 55%
Set #3 - 60%
Sets #4-6 (3 Sets) - Build to a moderate, between 60-65%.
Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.


Open & Fitness
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Alpha #: 225/155#

CAP 14

Alpha

Jerk Drive
5 Sets of 3 Repetitions
Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 78% of 1RM
Set #4 - 85% of 1RM
Set #5 - 90% of 1RM
Adding 5% to our final sets from last week. All sets taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less

Split Jerk
3 Sets:
1 Pausing Split Jerk
1 Split Jerk
Set #1 - 70%
Set #2 - 73%
Set #3 - 76%

Followed by, 5 Sets of 1 Split Jerk:
Set #1 - 80%
Set #2 - 84%
Sets #3+4+5 - 88%
All repetitions are taken from the rack. Rest as needed between sets.

Row COND
Focusing on finding paces today, building awareness of speeds. We'll be moving through 4 rounds of varying speeds, for a total consecutive row of 2,400 meters.
2,400 Meter Row
Meters 0-200 - 2K Pace + 10 Seconds
Meters 201-400 - 2K Pace + 5 Seconds
Meters 401-600 - 2K Pace

Swim Recovery
3 Warming Intervals:
25m Light, 25m Moderate, 25m Fast
Rest as needed between.
Followed by…
10 x 100 Meter Swim Efforts, resting 1:00 between efforts.
If able, track the 10 x 100m split completion times to gauge progress on pacing efforts.

Tuesday 4.9.19

Open
"On the 5:00" x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike

Fitness
"On the 5:00" x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (185/125)
12/9 Calorie Assault Bike

Alpha

2 Rounds:
200-150-100-50m Run
21-18-15-12-9: Calorie Run (Trueform or Air Runner)
Rest :30s between sets, and 3:00 between rounds.

HSPU COND
AMRAP 2: Strict HSPU (4.5"/3")
Rest 2:00
AMRAP 2: Strict HSPU
Rest 2:00
AMRAP 1: Kipping HSPU (4.5"/3")
Rest 1:00
AMRAP 1: Kipping HSPU

Midline
3 Sets:
:20s GHD Static Hold (belly up)
:20s GHD Static hold (belly down)

Directly into:

3 Sets:
21 GHD Sit-Ups
21 Pausing Hip Extensions (1s at top)

Monday 4.8.19

QOTW: “What is important is seldom urgent and what is urgent is seldom important.” - Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It is no surprise that his methods for time management, task management, and productivity have been studied by many people.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to: emails, phone calls, texts, news stories. Meanwhile, important tasks are things that contribute to our long-term mission, values, and goals.

Said another way, urgent things take us away from important things. We know there are only so many minutes in each day.

It brings us to the question: “Do I really need to be doing this?”

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in the urgent things, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by the days end.

Let’s take note of what we do today – and cut the fluff. Even if it’s cutting out a tiny urgent habit… it will add up.

Happy Birthday San!

Back Squat
Open & Alpha
3 Waves, resting as needed between sets. We will be building upon these percentages in the coming weeks.
Wave #1:
3 Back Squats @ 77%
2 Back Squats @ 80%
1 Back Squat @ 83%
Wave #2:
3 Back Squats @ 80%
2 Back Squats @ 83%
1 Back Squat @ 86%
Wave #3:
3 Back Squats @ 83%
2 Back Squats @ 86%
1 Back Squat @ 89%

Fitness
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Accessory
Every 2 MIN x 3
8-12 Strict Toes to Bar/Dragon Flags

 Alpha

Snatch Warmup
Empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats
Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

Snatch Balance
2 Sets of 3 @ 50%
1 Set of 3 @ 60%
1 Set of 3 @ 65%
1 Set of 3 @ 70%

All percentages are based off of our estimated 1RM Squat Snatch. All repetitions are taken from the rack.

Rest as needed between sets, but aim to keep it to 90s or less. The loadings here are intended to be light, and fast. The purpose behind the snatch balance is to speed our descent into the bottom of the catch position.Instead of pressing the bar further upward, it is our aim to drive ourselves downward.

On the Minute x 12
Building upon last week, with iteration 2/2 (with increased percentages).
Minutes 1+2+3:
Snatch Pull
Hang Squat Snatch
Squat Snatch
*63% for all three complexes.
Minute 4 - Rest
Minute 5 - 1 Squat Snatch @ 68%
Minute 6 - 1 Squat Snatch @ 71%
Minute 7 - 1 Squat Snatch @ 74%
Minute 8 - Rest
Minute 9 - 1 Squat Snatch @ 71%
Minute 10 - 1 Squat Snatch @ 74%
Minute 11 - 1 Squat Snatch @ 77%
Minute 12 - Rest

Off the clock, three singles, resting as needed between:

Rep #1 - 80-83%
Rep #2 - 83-86%
Rep #3 - 86-89%

Snatch Pull
3 Sets of 2 @ 90%
3 Sets of 1 @ 100%
Percentages based off 1RM Squat Snatch.

WOD
“Black & Bluer”
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

5 Rounds, Not for Time:
50' Handstand Walk
300 Meter Row
10 Strict Toes to Bar

Saturday 4.6.19

5 Sets:
1 Pausing Front Squat (5s in bottom)

In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)

Alpha

On the 1:30 x 7 Rounds:
30% Max Bar Muscle-Ups
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat

3 Rounds:
200 Meter Sandbag Run (70/50)
200 Meter Sled Push
200 Meter Sandbag Run (70/50)
Rest 2:00 between efforts.

On the sled push, we are looking for a *very* light load. One that we can sprint with. With varying sleds and surface types, these scores will not be comparable to each other, but let's still track all three for our own reference. Score for the day will be our slowest round of the three.

Friday 4.5.19

Happy Birthday Zichun!

Open & Fitness
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 rest between sets.

Alpha

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 70%
Set #2 - 1 Deadlift @ 77%
Set #3 - 3 Deadlifts @ 70%
Set #4 - 1 Deadlift @ 82%
Set #5 - 3 Deadlifts @ 70%
Set #6 - 1 Deadlift @ 87%
Rest as needed, followed by…
Set #7 - 10 Reps @ 65%
Record all seven sets, in order.

3 Giant Sets:
12 Romanian Deadlifts (first set @35% of 1RM Conventional)
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.

Optional:

10 Legless Rope Climbs

30:00 Continuous Swim
Minutes 0-5 (5m) - Light, easy pace
Minutes 6+7 (2m) - Moderate Pace
Minutes 9+10 (2m) - Fast Pace

Aim is to move continuously in the water, while adjusting our pace throughout. Starting with a very manageable pace, and slightly ramping at each point. After the first "round" of the above, let's roll directly into round 2, and round 3.


Thursday 4.4.19

Make Up Day // Recovery
Optional: Not for Time, and at a Controlled Intensity:

50/40 Calorie Ski Erg
75/60 Calorie Row
100/80 Calorie Assault Bike

On the 0:00, and every 5:00 thereafter until workout completion
5 Strict Toes to Bar
10 Kettlebell Swings
20 Banded Good Mornings
30 Banded Pull-Aparts

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

--- Upper Body ---

1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

--- Lower Body ---

1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ|
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg
6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y