April 18, 2019 Thursday
Gnardog Gymnastics - Skill Training
Strict Pull Up (Tempo)s 4x4 Rest as needed between efforts.View Results
3 seconds up, 3 seconds down. No pause at the top. Maintain tension the entire time. Modify to ring rows.
Gnardog Gymnastics - WOD
Complete as many rounds as possible in 10 mins of: 5 Pull-ups 10 Push-ups 15 Air SquatsView Results
Modify Pull-ups to - Jumping pull-ups or Ring rows Modify Push-ups to - push-ups on knees or a bench/box Use a Med ball if needed for Air squat depth.
April 17, 2019 Wednesday
Tabata Dumbbell Bulgarian Split Squat, pick load The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.View Results
* two rounds of the Tabata pick load, use two dumbbells * do not rush through reps, quality over quantity
Row, Run, & Fun
For time: Row, 500 m 50 Walking Lunges Run, 400 m 40 Air Squats Row, 300 m 30 Burpees Run, 200 m 20 Box Jumps, 24/20 in Row, 100 m 10 Wall Balls, 30/20 lbsView Results
April 16, 2019 Tuesday
Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.View Results
* perform approximately 4-5 sets of each the back squat, shoulder press and deadlift before taking your final 3 attempts * After that, your first attempt should be safe -- a weight that is heavy but you have no doubt that you will be able to complete the lift. Your second attempt should be closer to your best and the final lift an attempt at a new personal record. Record the weight of your heaviest lift for each exercise. *complete these guidelines for one movement before moving onto the next.
Gnardog Gymnastics - Skill Training 1.
Hollow Body Sit-ups 3x10 Rest as needed between sets.View Results
Start in a supine position (on your back) with your legs straight and toes pointed. Arms overhead. Squeeze your core, keep your lower back squeezing the ground - lift your legs - sit up and do not let your lower back come off the ground. Keep your shoulders from going back to the ground like a traditional sit up. To modify - keep legs on ground. Further modify - Keep arms on ground to your side.
Gnardog Gymnastics - Skill Training 2.
3 rounds for time of: 10 Arch Upper Body Lifts 10 Arch Lower Body LiftsView Results
Not for time. Focus on keeping core tight - legs and toes straight. These are not hold - just lift the chest up off the ground using your core muscles. Same with both legs.
Gnardog Gymnastics - Skill Training 3.
8 rounds for quality of: 3 Beat Swings 2 Strict Pull-ups 1 Strict Chest-to-bar Pull-upView Results
Entire set should be unbroken. Rest as needed between sets. Modify to: Standing Beat swings, Feet assisted strict pull-up, feet assisted strict chest-to-bar pull up. Or. Standing beat swings, jumping pull-ups, jumping chest-to-bar pull-ups. No bands.
April 15, 2019 Monday
Hang On Tight
For time: 35/25 Assault Bike Calories 12 Hang Power Snatches, 95/65 lbs 12 Pull-ups 12 Overhead Squats, 95/65 lbs 12 Pull-ups 9 Hang Power Snatches, 95/65 lbs 9 Pull-ups 9 Overhead Squats, 95/65 lbs 9 Pull-ups 6 Hang Power Snatches, 95/65 lbs 6 Pull-ups 6 Overhead Squats, 95/65 lbs 6 Pull-ups 3 Hang Power Snatches, 95/65 lbs 3 Pull-ups 3 Overhead Squats, 95/65 lbs 3 Pull-upsView Results
*Buy-in of Assault Bike Cals *scaled down to jumping pull-ups *scale up to chest to bar pull-ups
April 13, 2019 Saturday
Complete as many rounds as possible in 20 mins of: 20 Bike Erg Calories 20 Ring Dips 20 Bike Erg Calories 20 Pistols 20 Bike Erg Calories 50 Double UndersView Results
One works on the movements & reps while partner holds a handstand against the wall. Reps only count while partner is in a handstand hold. Scale down to a plank hold on elbows. Switch anytime
April 12, 2019 Friday
Practice, Practice, Practice!
1 Squat Snatch, pick load Every 1 min for 8 mins.View Results
*increase weight each minute *at 8 minute mark you will go directly into 10 minutes to find a new 1RM squat snatch *make sure to log this weight as we will be using through a 4 week squat snatch cycle
Find your current 1RM squat snatch
Record your best Squat Snatch 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
*10 minutes to find a new 1RM squat snatch
April 11, 2019 Thursday
21-18-15-12-9-6 reps, for time of: Wall Ball, 20/14 lbs Burpee To Target Above Max ReachView Results
*burpee to a target 6 inches above your extended arms (rings, pull-up bar, wall, etc.) , two hand touch
April 10, 2019 Wednesday
Every 1 min for 12 mins, alternating between: 12/12 Russian Twists, 25/15 lbs 12/12 Dead BugsView Results
*use bumper plates for weighted Russian Twists *when doing a dead bug, do not let the extended leg touch the floor *focus on pulling the belly button to the spine *scale up to dead bug with a small medicine ball
Barbell Club - Pause Power Clean & Split Jerk RM's
Pause Power Position Clean 1x2, using same weight per set Pause Power Position Clean 1x2, using same weight per set Pause Power Position Clean 2, using heaviest weight per set Pause Power Position Clean 2, using heaviest weight per set Pause Power Position Clean 2, using heaviest weight per set Split Jerk 1x2 at 50% 1RM Split Jerk 1x2 at 60% 1RM Split Jerk 1x2 at 65% 1RM Split Jerk 1, using heaviest weight per set Split Jerk 1, using heaviest weight per set Split Jerk 1, using heaviest weight per setView Results
Work up to a Heavy 2RM High Hang Clean/Power Position Clean. & 1RM Split Jerk. Come early to warm up at 7pm, have lifters on, and percentages down ready to lift at 7:15pm.
5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.View Results
April 09, 2019 Tuesday
Muscle Snatch 2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
*start with an empty bar *increase weight each set only if successful at previous weight *focus for the day is keeping the bar close & getting tall
Pause Squat Snatch 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
* 3 second pause in the bottom of the catch before standing up *First set should be with the heaviest weight you accomplished in the muscle snatch portion *focus on stability at the bottom
50-40-30-20-10 reps, for time of: Double Under AbMat Sit-upView Results
*if scaling to singles keep jump rope reps the same
April 08, 2019 Monday
Run 5 km This is an all out effort for time.View Results
Run 5k for time (3.1 miles) *scaled option of a 1.5 mile run *if unable to run due to injury, row 6,000m
April 06, 2019 Saturday
Breakfast with Karen and Nancy
Complete as many rounds as possible in 25 mins of: 15 Wall Balls, 20/14 lbs 10 Overhead Squats, 95/65 lbs Run, 100 mView Results
Partner A does 1 complete round before partner B. When Partner A returns from the run, Partner B can begin the wall balls. Only one person works at a time.
April 05, 2019 Friday
NCC Online Qualifier #2
Complete as many rounds as possible in 15 mins of: 2 Burpee Box Overs, 24/20 in 2 Pull-ups 2 Burpee Box Overs, 24/20 in 2 Chest-to-bar Pull-ups 2 Burpee Box Overs, 24/20 in 2 Bar Muscle-ups 4 Burpee Box Overs, 24/20 in 4 Pull-ups 4 Burpee Box Overs, 24/20 in 4 Chest-to-bar Pull-ups 4 Burpee Box Overs, 24/20 in 4 Bar Muscle-upsView Results
Complete all movements at reps of 2 under 3 minutes & you gain an additional 3 minutes & add 2 reps for a total of 4 reps at each movement. If you complete all movements at reps of 4 under 6 minutes then you gain an additional 3 minutes & add 2 reps at each movement. If you complete all movements at reps of 6 under 9 minutes then you gain an additional 3 minutes & ad 2 reps at each movement. Continue this pattern until you do not complete all required reps under the time demand. Burpee Box Overs can be do anyway, burpee then jump or step over for all divisions including RX. SCALED: 2 burpee over box (24"/20") 2 ring rows (top of rings at hip height, feet under rings 2 burpee over box 2 jumping pull ups (6" from head to bar or w/ an extended hand the distance from end of thumb to end of pinky) 2 burpee over box 2 pull ups
April 04, 2019 Thursday
NCC Online Qualifier #5
Record your best Thruster 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.View Results
7 min to find 3RM Thruster & 5RM DL No racks, bar must come from the ground first
NCC Online Qualifier #5.1
Record your best Deadlift 5 rep max lift. Only include the heaviest 5 rep, do not include sets prior to it.View Results
7 min to find 3RM Thruster & 5RM DL
April 03, 2019 Wednesday
Barbell Class - Snatch & Back Squat 80%-90%
Snatch 1x2 at 50% 1RM Snatch 1x2 at 60% 1RM Snatch 1x2 at 70% 1RM Snatch 1x2 at 80% 1RM Snatch 1x2 at 90% 1RM Floating Snatch Pull 1x2 at 100% 1RM Floating Snatch Pull 1x2 at 100% 1RM Floating Snatch Pull 1x2 at 100% 1RM Back Squat 1x3 at 50% 1RM Back Squat 1x3 at 60% 1RM Back Squat 1x3 at 70% 1RM Back Squat 1x3 at 80% 1RMView Results
Come early to warm up and have your percentages down. Have your lifters on and ready to lift at 7:15.
NCC Online Qualifier #4
Complete as many rounds as possible in 15 mins of: 60 Kettlebell Swings, 1.5/1 pood 50 Assault Bike Calories 40 Toes-to-bars 30 Hang Cleans, 135/95 lbs 20 Strict Handstand Push-upsView Results
55+: 30 hang cleans (95/65) 20 hand release push ups SCALED: 60 KB swings (1.5/1 pood)) 50 calorie assault bike 40 hanging knee raises 30 hang cleans (95/65) 20 hand release push ups (legs must not touch ground during repetition)
April 02, 2019 Tuesday
NCC Online Qualifier #1
Complete as many rounds as possible in 10 mins of: 30 Double Unders 10 SnatchesView Results
*Weight increases after each successful round. RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135) 55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95) Scaled: 90 Single Unders (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)
April 01, 2019 Monday
NCC Online Qualifier #3
For distance: Row: 1x 10 minsView Results
Part 1 of 2 10 minutes of max meters. Set monitors to 10 minutes. 3 min rest then next
NCC Online Qualifier #3.1
Complete as many rounds as possible in 7 mins of: 5 Squat Cleans, 225/155 lbs 5 Ring Muscle-ups 4 Squat Cleans, 225/155 lbs 4 Ring Muscle-ups 3 Squat Cleans, 225/155 lbs 3 Ring Muscle-ups 2 Squat Cleans, 225/155 lbs 2 Ring Muscle-ups 1 Squat Clean, 225/155 lbs 1 Ring Muscle-up 5 Squat Cleans, 225/155 lbs 5 Ring Muscle-ups 4 Squat Cleans, 225/155 lbs 4 Ring Muscle-ups 3 Squat Cleans, 225/155 lbs 3 Ring Muscle-ups 2 Squat Cleans, 225/155 lbs 2 Ring Muscle-ups 1 Squat Clean, 225/155 lbs 1 Ring Muscle-upView Results
50-54 y/o; -Squat Cleans (185/125) -Ring Muscle Ups Scale to; -Squat Cleans (135/95) -Jumping Ring Muscle Ups
March 30, 2019 Saturday
Complete as many rounds as possible in 30 mins of: 20/15 Bike Calories 20 Walking Lunges 15 Wall Balls 20/15 Row Calories 10 Medicine Ball Russian TwistsView Results
Leapfrog style; Partner 1 does bike cals Partner 2 does lunges Partner 1 does WBs Partner 2 does row cals Partner 1 does MB Russian twists Partner 2 does bike cals Partner 1 does lunges etc... Aim to move smooth & consistent. There should be enough rest while your partner is completing their portion to be able to do all movements & reps unbroken. Keep the bike & row at an uncomfortable pace