April 18, 2019 Thursday

Gnardog Gymnastics - Skill Training

3 seconds up, 3 seconds down. No pause at the top. Maintain tension the entire time. Modify to ring rows.

Gnardog Gymnastics - WOD

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

* two rounds of the Tabata pick load, use two dumbbells * do not rush through reps, quality over quantity

Row, Run, & Fun


April 16, 2019 Tuesday

* 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.

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.

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.

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

*Buy-in of Assault Bike Cals *scaled down to jumping pull-ups *scale up to chest to bar pull-ups


April 13, 2019 Saturday

Partner WOD

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!

*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

*10 minutes to find a new 1RM squat snatch


April 11, 2019 Thursday

*burpee to a target 6 inches above your extended arms (rings, pull-up bar, wall, etc.) , two hand touch


April 10, 2019 Wednesday

*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

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.


April 09, 2019 Tuesday

*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

* 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

*if scaling to singles keep jump rope reps the same


April 08, 2019 Monday

Hello Spring!

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

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 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

7 min to find 3RM Thruster & 5RM DL No racks, bar must come from the ground first

NCC Online Qualifier #5.1

7 min to find 3RM Thruster & 5RM DL


April 03, 2019 Wednesday

Barbell Class - Snatch & Back Squat 80%-90%

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

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

*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

Part 1 of 2 10 minutes of max meters. Set monitors to 10 minutes. 3 min rest then next

NCC Online Qualifier #3.1

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

Partner WOD

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