July 02, 2019 Tuesday

The DB Half Curl Hold is not meant to be a hold, just a normal DB Half Curl. Go half way & back down


July 01, 2019 Monday

July Sit Up Challenge

Day 1 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Tempo - 30x1

Athletes w/ a recent 1RM use 60-70%. Everyone else us a load that feels heavy on reps 4 & 5. Remember the tempo, focus is on the tempo & body positions. An 8 week squat cycle begins today, goal is to build toward establishing a new 1RM! If not squatting today substitute it for Deadlifts at the same tempo. Rest about 2 mins between sets

Aim to keep each round at or around 3:30 Ring rows or banded pull ups are options today 15 min cap


June 30, 2019 Sunday

Last Day of the June Burpee Challenge

Day 30 CONGRATULATIONS for doing work! If you did all 30 days or just a few days, you are better for doing them than if you hadn't!


June 29, 2019 Saturday

HOTSHOT 19

June Burpee Challenge

Day 29 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 28, 2019 Friday

Tempo - 30x1

:03 down explode up RESPECT THE TEMPO Rest as needed between sets Work up from moderate to heavy You'll have about 15 mins of working time

Barbell weight should be light enough to go UB if needed. A good modified option will be to take the reps down to something manageable, 5-7-9 is a good option today Plan for 8-10 rounds w/ some ninjas up close to the 13 round mark

June Burpee Challenge

Day 28 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 27, 2019 Thursday

Partner WOD

P1 works while P2 rests. Partners walk the 600m together switching as needed. Assault bike today! 30 min cap

Finisher - Not For Time

Optional finisher, heel taps over KB

June Burpee Challenge

Day 27 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 26, 2019 Wednesday

Every 1:30 for 8 sets 2 Squat Cleans Sets 1-4 work up from moderate to heavy Sets 5-8 @ heavy across They do not have to be touch & go reps but keep the consistency in the squat clean, not a power clean + front squat. If the movement is new to you then a power clean + front squat is ok

We last did this 9/12/18

Barbell Class - Snatch Holds to 85% & Front Squats

Snatch Bottom Position Holds are 5 Seconds. Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch Class Warm Up: Burgener Warm Up

June Burpee Challenge

Day 26 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 25, 2019 Tuesday

RANNIE

20 min cap but can you finish under 15...? Modify up to GHDs if you dare

June Burpee Challenge

Day 25 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 24, 2019 Monday

Extended Warm Up

5 False Grip Ring Row w/ Pause at the top OR 5 Muscle-Up Transition w/ Pause at the top

2 Muscle-Ups or attempts w/ progressions 3 Jerks, build each set to moderate/heavy set of 3. Use the rack as needed.

Jerks & MU should be done in 2-3 sets, modify as needed. Use either bike today but the cals should be done under 2 mins, modify as needed. 95/65 will be a good modified weight for many today 15 min cap

June Burpee Challenge

Day 24 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 23, 2019 Sunday

June Burpee Challenge

Day 23 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 22, 2019 Saturday

Partner WOD - Teams of 3

One works while the other rests. The PowerCleans must be done in sets of 2. P1 does 2 reps then P2 does 2 reps then P3 does 2 reps. Continue this until complete but only on the cleans. All other work can be done anyway between partners

June Burpee Challenge

Day 22 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 21, 2019 Friday

30x1

Control the tempo today! :03 down No pause in bottom Explode up :01 rest at the top You'll have about 1:30-2:00 between sets to help keep an honest effort each time. Same weight across, not maximal weight but something moderate to make it challenging but doable to keep good positions. Respect the tempo! You'll have about 15 minutes for your working sets

You should be able to do the rounds of 9, 7, & 5 unbroken. If unable to then you likely went too heavy. Those rounds of 15& 12 will be very challenging, be ready for them! A good modified weight for many today will be 135/95# but use the above guideline to help you find your weight. Use your Coaches direction as well. If squatting is not happening today then deadlifts are a good modification. Modifying the burpees to up downs is also a good option. 15 min cap

June Burpee Challenge

Day 21 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 20, 2019 Thursday

Part 1 of 2 EMOMs Min 1 - Max distance KB Farmer's Carry Min 2 - 25 PushUps Green post to green post is 40' one way. Find a modified option that will allow you to complete ALL 25 PushUps in the minute. Many will need to scale the PushUps today Leave your ego outside & modify to complete all 25 each of the 4 minutes! 2 min rest then next EMOM