Friday 8.2.19

Fitness & Open
“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...

3 Rounds:
20 Double Dumbbell Snatches 50/35#
12 Lateral Dumbbell Burpees

CAP 18

Alpha

Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Obstacle Course Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge


Thursday 8.1.19

4-3-2-1
Minute Bike
Minute Row
Rounds of “Modified Cindy” 

- - - - - - - - - - - - - - - - - - - - - - - - 

1 Round of “Modified Cindy”:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups

Fitness & Open
--- 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 7.31.19

Fitness
5 Rounds, Every 4 Minutes:
15/12 Calorie Assault Bike
10 Alternating Single Leg Barbell or Double DB Deadlift (Challenging)
6 Strict Toes to Bar
3 Strict Pull Up

Open
“Ninja Turtle”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts 225/155#
15/12 Calorie Assault Bike

CAP 20

Alpha

Tempo Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

Pegboard Practice
Alternating For 15 Minutes:
Station A: 50 Meter Sled Drag (Building to Moderate Load)
Station B: 1 Pegboard


Tuesday 7.31.19

Fitness & Open
“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

CAP 30

Alpha

Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 Minute Between Sets

thanks Winnie lol

Monday 7.29.19

When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek 

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening. 

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.


Open
Every 2 Minutes x 5 Sets:
3 Push Jerks

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%

Fitness
Every 2 Minutes x 5 Sets:
3 Push Press

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%


Fitness & Open
“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

Alpha

STRICT PRESS FROM JERK RECEIVING POSITION

For Quality:
3 Sets of 5

STIMULUS

  • The focus on this strict press variation is to hammer home the receiving position of the push jerk

  • You can build in weight, but keep the loading light enough that it preserves the quality of the movement

  • Rest as needed between sets to maintain solid positioning

MOVEMENT FOCUS

  • The focus here is keeping a tight midline and a straight bar path

  • Keeping the weights light and tempo controlled enables you to better feel out those two points of performance

MOVEMENT PREP

With Empty Barbell: 

20 Second Dip Position Hold 

15 Second Dip Overhead Hold 

10 Pausing Dips (1 Second) 

5 Receiving Position Strict Presses

Then..

3 Sets of 3: 

Very Light Warmup Sets

Then..

Begin 3x3 Working Sets

Saturday 7.27.19

Clean Complex
5 Sets of the Complex:

Pausing High Hang Squat Clean
Pausing Front Squat

High Hang Squat Clean

Front Squat


1 Set @ 55% of 1RM Clean

3 Sets @ 60%

1 Set @ 65%


Teams of 4: 

“Log PT V1”
3 Rounds

40/30 Cal Row Each

30 Synchro DBall/Sandbag Squats*

*Total # must equal 350#


Rest 2:00


2 Rounds
50 Synchro TTB (Pair working)

50 Synchro Burpees (Pair working)

*Non working pair must hold 200# of load off the ground


Rest 2:00 


1 Round

50 Pull Ups

12 “Worm” Clean*

40 Cal Ski

9 “Worm” Clean*

30 Handstand Push Up

6 “Worm” Clean*

20 Alternating DB Hang C&J 70/50#

3 “Worm” Clean*


*“Worm” Clean can be done synchro ball/bag


Alpha


Beast Builder V2

BARBELL CYCLING
On the Minute x 7:

Min #1 - 7 Hang Squat Cleans + 1 Push Jerk

Min #2 - 6 Hang Squat Cleans + 2 Push Jerk

Min #3 - 5 Hang Squat Cleans + 3 Push Jerks

Min #4 - 4 Hang Squat Cleans + 4 Push Jerks

Min #5 - 3 Hang Squat Cleans + 5 Push Jerks

Min #6 - 2 Hang Squat Cleans + 6 Push Jerks

Min #7 - 1 Hang Squat Clean + 7 Push Jerks


Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind. 


Friday 7.25.19

Fitness & Open
“Hop Scotch”
5 Rounds:
10 Power Snatches 95/65#
10 Box Jump Overs 24"/20"

Fitness Option:
5 Rounds:
10 Power Snatches
10 Box Step Ups/Box Jumps + Step downs*

*May substitute for any lower impact movements

Alpha

HS Walk O-Course
15:00 of Practice

In relation to our current abilities, let's challenge ourselves with obstacles, elevation changes, and changes of direction.


Odd Object Con
Not for Time:
100m Light Sled Pull
50' Single Arm DB Overhead Walking Lunge
100m Moderate Sled Pull
50' Single Arm DB Overhead Walking Lunge
100m Heavy Sled Pull
50' Single Arm DB Overhead Walking Lunge

3 Rounds of a 100m Sled Pull (face away from sled) + 50' OH Lunge. Intention being that we are increasing in load on each round, building to a heavy on both movements.

Midline
50 AbMat Sit-Ups, 25 Hip Extensions
40 Weighted AbMat Sit-Ups, 25 Hip Extensions
30 Weighted AbMat Sit-Ups, 25 Hip Extensions
20 Weighted AbMat Sit-Ups, 25 Hip Extensions
10 Weighted AbMat Sit-Ups, 25 Hip Extensions

On the first set of 50 reps, these we are unweighted on the sit-ups. On the set of 40, 30, 20, and 10, our aim is to steadily increase in load, through a small plate held across the chest. Today, let's keep the hip extensions unweighted.

Row Con
On the 3:00 x 3 Sets:

27/21 Calorie Row
Into, On the 2:00 x 3 Sets
21/15 Calorie Row

Into, On the 1:00 x 3 Sets:
15/12 Calorie Row

Record all nine *completion times*


Thursday 7.25.19

On the 2:00 x 4 Rounds (24:00):
Mins 1+2 - 21/15 Calorie Row + 15 Air Squats
Mins 3+4 - 15/12 Calorie Ski Erg + 12 Burpees
Mins 5+6 - 12/9 Calorie Assault Bike + 9 Single Arm Russian KBS (each arm)

Moving with controlled intensity here, the intention is to break the sweat, but keep our heart rate moderate. On the single arm KBS, we are completed all nine on a single arm before changing, with the bell rising to just about chest level. Choose a lighter load here.

Fitness & Open
--- 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 7.24.19

Fitness & Open
7 Sets of 1 (Deficit Deadlift: 3" elevation)
4 Pauses during the lift, each for 2 seconds:
1. Mid-Shin
2. Knees
3. Knees (going back down)
4. Mid-Shin (going back down)

Sets #1-4 - 50-53-56-59%
Sets #5-7 (3 Sets) - Build to a moderately heavy single for the day.

Deadlift begins on the ground.Far more important than loading here is our *best* positioning. The deadlift is a relatively "simple" movement, but we always want to respect it and return to basic fundamental focus points.

Fitness & Open
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)

Fitness: After each set, 8-12 Standing DB Strict Press (Heavy As Possible)
Open: After each set, 30% of our Max Strict HSPU
Barbell loaded at 60% of our estimated 1RM Deadlift. 

CAP 20

50:00 - 59:00 Cooldown & Teardown

Alpha

Body Armor
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Building to a heavy weight on each movement, with a full set being 7 reps completed on each side. Position and movement over loading here... let's have this bolster our overhead strengths, versus potentially ingrain poor habits.

WOD: Trailblazer
3 Rounds:
800 Meter Run
100 Double-Unders
21 Dumbbell Push Presses

DB # - 50's/35's

Gymnastic Con
"On the 5:00" x 3 Rounds:
21/15 Calorie Erg Bike
15 Toes to Bar
9 Dumbbell Burpee Box Step Over

Dumbbells - 70's/50's lb, 30's/22.5's kg
Box - 24"/20"

Tuesday 7.23.19

5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Set #1 - 60% of 1RM Power Clean
Set #2 - 64% of 1RM Power Clean
Sets #3+4+5 - 68% of 1RM Power Clean

40:00-50:00 WOD
Fitness
“Nowhere Fast”
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar

Barbell - 155/105 lb,
The workout starts with 5 Toes to Bar. *Competitors - 2 Bar MU instead of TTB


Open
“Nowhere Fast”
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar

Barbell - 155/105 lb,
The workout starts with 5 Toes to Bar. *Competitors - 2 Bar MU instead of TTB

Alpha

Gymnastics Focus Work
Not for Time:

1:00 Light Bike + 1-3 Strict Ring Muscle-Ups
1:00 Light Bike + 2-4 Strict Ring Muscle-Ups
1:00 Light Bike + 3-5 Strict Ring Muscle-Ups
1:00 Light Bike + 4-6 Strict Ring Muscle-Ups
1:00 Light Bike + 5-7 Strict Ring Muscle-Ups

Midline Con
27-24-21-18:
Ski Erg Calories
GHD Sit-Ups

Swim
3 Rounds:
25m Swim
50m Swim
100m Swim

Rest 1:1 each set