12.27.13

A. Dynamic warmup

B. Max effort (time) handstand hold on the wall, 3 attempts

C. Max effort (distance) handstand walk, 3 attempts

D. 15 minute AMRAP:
400m run (fence, end of driveway, fence)
Max effort pull-ups

12.23.13

A. Dynamic warmup - high knees, butt kickers, Samson stretch (big lunge with hands over head), 2x each

B. Max effort broad jump - 5 attempts

C. Tabata this!
20 sec work/10 sec rest of:
Air squats
Sit-ups
Push-ups
Ring rows (for more of a challenge, put feet on a box)
*complete 8 tabata rounds of one movement before moving on to the next movement*

12.20.13

A. EMOM for 10 min:
3 thrusters

B. Bench 5, 5, 5+

C. 10…1 pull-ups
1…10 burpees

12.19.13

A. 3 sets of:
1-3 muscle ups
10 KB snatch
20 DUs

B. Deadlift 5, 5, 5+

C. 15 power cleans
25 TTB
12 power cleans
20 TTB
9 power cleans
15 TTB

12.17.13

A. Press 5, 5, 5+
B. 5x1 split jerk, rest 2 min b/w sets
C. 21 KBS
21 dips
30 DUs
15 KBS
15 dips
30 DUs
9 KBS
9 dips
30 DUs

12.16.13

A. Back squat 5, 5, 5+
B. 5x2 squat snatch, 90 sec rest b/w sets
C. 3 sets, 30 secs on/30 secs off, of:
Air squats
Burpees

12.13.13

A. Bench 5, 5, 5

B. Sled push and pull intervals!

12.9.13

Deload week!

A. Back squat 5, 5, 5

B. Snatch balance 3x2 (try to work up to a heavier set than last week)

C. EMOM 15 min:
10 wall balls

12.6.13

A. Bench press 5, 3, 1+
B. 5 min AMRAP:
9 KBS
2 muscle ups
1 min rest
5 min AMRAP:
5 burpees
5 box jumps
1 min rest
5 min AMRAP:
25 DUs
10 GHSU

12.5.13

A. Deadlift 5, 3, 1+
B. Clean pulls, 3x2 @100% of 1-rep max clean
C. 21-15-9
Clean thrusters
TTB

12.3.13

A. Press 5, 3, 1+
B. Behind the neck jerk 3x3
C. 5 sets:
30 secs of pull-ups
30 secs rest
30 secs of burpees
30 secs rest

12.2.13

A. Back squat 5, 3, 1+
B. Snatch balance - 5x2
C. 10-8-6-4-2
Power snatch
HSPUs

11.25.13

Change of plans! It looks like there is a 100% chance of rain Tuesday, which means we'll be doing Murph tomorrow.. Get ready!

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

11.22.13

A. Bench 3,3,3+

B. With a partner, 5 sets of:
500m row (250m/partner)
Tire flips + jump in/out
HR Push-ups
(Time of each round will be dictated by the duo on the rower, i.e. while one duo rows, the other duos will flip tires and do pushups until the row is complete, then rotate to the next movement)

Reminders!

Two things:

1. Next Tuesday we will meet at 5 to do Murph! We'll do a VERY quick warmup then get right to it, so be sure to get here no later than 5!

2. Next Friday, I will not be in town (because Corey has so generously given me the day off), but Corey will be at the gym that day. Let me know, either via text or a comment to this post, if you were planning on coming to class. If there are enough people who are going to come, he will hold a class for y'all.

Happy hump day!

11.21.13

A. Deadlift 3,3,3+

B. 5 min AMRAP:
3 power snatches
7 TTB
Rest 5 minutes
5 min AMRAP:
5 power cleans
5 HSPU

11.19.13

A. Press 3,3,3+

B. Work up to a snatch, then work up to a heavy clean and jerk, focusing on good form and technique. Do what feels good - not necessarily trying to set any PRs today!

11.18.13

A. Back squat 3, 3, 3+

B. Half Murph!
800m run
50 pull-ups
100 pushups
150 air squats
800m run

11.15.13

A. Bench 5, 5, 5+

B. For time:
400m run
20 burpees
30 wall balls
40 box jumps
50 KBS
400m run w/sandbag

11.14.13

A. Deadlift 5, 5, 5+

B. Work up to a heavy squat clean

C. 5 rounds:
10 power cleans
10 barbell lunges (front rack)
10 GHSU (20 ab mat sit-ups)

11.12.13

A. Press 5,5,5+
B. Work up to a heavy Jerk
C. 5 rounds:
3 power clean and power jerks
6 burpees over the bar
9 pull-ups

11.11.13

A. Back squat 5, 5, 5+
B. Work up to a heavy squat snatch
C. EMOTM for 10 minutes:
3 snatch pulls
3 hang power snatches
3 overhead squats
*All @ 60% of B.*

11.8.13

A. 1 rep max - bench press

B. 5 sets:
1 minute max effort ring dips
1 minute max effort ring rows
2 minutes rest

11.7.13

A. 1 rep max - deadlift

B. EMOTM 12 minutes:
Even: 3 deadlifts @ 60% new max
Odd: 10 sit-ups (GHSU if possible)

11.5.13

A. 1 rep max - Press

B. 21-15-9
Pull-ups
Handstand push-ups
*400m run to start and in between sets*

11.4.13

Max out week!

A. 1 rep max: Back squat

B. Tabata air squats + burpees

11.1.13

Happy November, y'all!

A. Bench 3x5

B. 100 pull-ups
100 push-ups
100 sit-ups
100 air squats

10.31.13

Happy Halloween!

A. Deadlift 3x5

B. A spooky, scary workout!

10.29.13

A. Press 3x5

B. 2k row for time

10.28.13

Deload week!

A. Back squat 3x5

B. A fun little surprise

10.24.13

Bench day!

A. Bench press 5,3,1+

B. Tabata ring rows + push-ups

10.23.13

Sorry for the late post!

A. Deadlift 5,3,1+

B. 5 sets:
1 min max effort sled push
1 min max effort chest to bar pull-ups
2 min rest

10.22.13

A. Press 5,3,1+

B. 800m run
20-15-10-5 HSPU + KBS
800m run

10.21.13

A. Back squat 5, 3, 1+

B. 10,9,8...1 burpees
1,2,3...10 thrusters

C. For time: 100 double unders!

10.18.13

A. Muscle up technique work

B. Bench press 3, 3, 3+

C. 4 rounds:

25 burpees

400m run

10.17.13

A. Deadlift 3, 3, 3+

B. 4 times each:
2 minutes of wall balls
1 minute rest
2 minutes of handstand pushups
1 minute rest

C. With remaining time, snatch technique work

10.15.13

A. Pull-up technique work - kipping and butterfly swings

B. Press 3, 3, 3+

C. For time:
50 KBS
40 pistols (20 per leg)
30 foot handstand walk

10.14.13

A. Back Squat 3, 3, 3+

B. 10-8-6-4-2
Overhead squats
Hand release push-ups

C. Clean - light technique work

10.11.13

A. Bench press 5, 5, 5+

B. 20, 15, 10, 5
Toes to bar
Dips

C. Farmer's walks and suitcase carries

10.10.13

A. Deadlift 5, 5, 5+

B. Outside! Shuttle runs + dumbbell snatches

10.8.13

A. Press 5, 5, 5+

B. 50 chest to bar pull-ups for time
*burpee penalty for coming off the bar*

10.7.13

A. Back squat 5, 5, 5+

B. 25-20-15-10-5
Thrusters
50-40-30-20-10
Double unders

10.4.13

A. Bench press 3x5

B. 21-15-9
Thrusters
Pull-ups

10.2.13

A. Deadlift

B. 21-15-9
Deadlifts
Handstand push-ups

10.1.13

Happy October! Don't forget that we will have class on Wednesday at 5:30 instead of Thursday at 5:30. Thanks again for working with me on that one!

A. Press 3x5

B. 30 clean and jerks for time!

9.30.13

This week is our deload week for our strength cycle. Because we'll be lifting lighter weights, I thought it would be the perfect week to do some benchmark workouts. I want you to go FAST and HARD on these workouts! It's time to see just how fit y'all really are. 

A. Back squat 3x5

B. 1000m row

50 thrusters @ 45#

30 pull-ups 

9.27.13

A. Bench 5, 3, 1+

B. 12 minutes to work on muscle ups!

C. 7 minute AMRAP
3 push press/jerk
3 bar facing burpees
6 push press/jerk
6 burpees
9 push press/jerk...

 Continue moving up by 3 reps until time runs out!

9.26.13

A. Deadlift 5, 3, 1+

B. EMOTM for 10 minutes: Barbell complex
(1 DL + 1 hang power clean + 1 front squat + 1 push press + 1 back squat)

C. 10-8-6-4-2 Power cleans
10-20-30-40-50 sit-ups

9.24.13

A. Press 5, 3, 1+

B. Des' Birthday workout! In honor of her 21st birthday, we will be doing...

24 Box Jumps
24 Toes to Bar
24 Alternating DB snatch
24 GH sit-ups
24 Wall Balls
24 Burpees
24 Pull-ups
24 KBS
24 DB push press*

...all within a 21 minute time cap! Happy birthday, Des!



*must complete all 24 repetitions of one movement before moving on to the next

9.23.13

A. Back squat 5, 3, 1+

B. EMOTM 10 min: 5 thrusters

C. Tabata mash-up: air squats + pushups

9.20.13

A. Bench press 3, 3, 3+

B. EMOTM for 10 minutes:
3 clean and jerks

C. For 10 minutes, complete the following:
1 sled pull and push
12 wall balls
12 burpees
2 sled pulls and pushes
12 wall balls
12 burpees
3 sled pulls and pushes...

9.19.13

Mobility!

A. Deadlift 3, 3, 3+

B. 10 minutes of tire flips

C. Hill sprints and lunges!

9.17.13

A. Press - 3, 3, 3+

B. EMOTM 10 Minutes: 5 strict pull-ups

C. 10 minute AMRAP:
7 push press
7 pull-ups
7 push-ups

9.16.13

A. 3x3 Back squat

B. EMOTM 10 minutes:
1 snatch pull + 1 hang power snatch + 1 squat snatch

C. 4 rounds:
400m run
30 air squats

9.12.13

Warm-up:
50 DUs for time
20 push-ups
20 OHS w/PVC pipe
20 shoulder pass throughs

A. Bench press 3x5

B. EMOTM 10 min:
10 ring rows

C. Some fun outdoor activities!

9.11.13

Thanks again, everyone, for working out today instead of Friday! I really appreciate it!

Warm-up:

400m run

20 good mornings

20 light KBS

20 toe touches

A. Deadlift 3x5

B. EMOTM for 10 minutes:

10 heavy KBS

C. 21-15-9

Deadlift

Push-ups

Box jumps

9.10.13

Warm-up:
50 DUs for time
20 air squats
20 kipping swings
20 shoulder pass throughs

A. Press 3x5

B. EMOTM for 10 min:
5 push press @ weight for your last set of press

C. With a partner, complete 100 pull-ups; while one person is doing pull-ups, the other runs 400m

9.9.13

Warm-up:
Run, row, etc.
20 air squats
20 walking lunges
20 leg swings

A. 3x5 Back squat

B. EMOTM 10 min:
1 clean pull + 1 hang power clean + 1 front squat

C. 8 min AMRAP:
8 goblet squats
10 SDHP
12 sit-ups

9.6.13

Warm-up:
100 DUs for time

A. 1-rep max: Strict Press

B. 3 times:
1 minute max reps HSPU (don't come off the wall!)
Rest 2 minutes

9.5.13

Warm-up:
Run! Get those hamstrings loose!
20 lights KBS
20 good mornings
20 leg swings (forward/back)

A. 1-rep max: Deadlift

B. Max distance: Broad jump

9.4.13

What day is it? BENCH DAY!

Warm-up:
20 push-ups
20 ring dips
20 ring rows

A. 1-rep max: Bench Press

B. Muscle-ups! I would like to see some in person (not just on video) for a change!

9.3.13

Warm-up:
Run, row, etc.
30 air squats
30 jump tucks
30 lunges (15/leg)

A. 1-rep max: Back Squat

B. Max height: Box Jump

C. Max distance: Broad Jump

LABOR DAY

Core Blend is closed for the holiday! Core HIIT will resume tomorrow. Everyone enjoy your day off!

8.29.13

Warm-up:
Run, row, etc.
2x10 kipping swings
2x10 good mornings w/bar

A. Skill: muscle ups! let's see who can string together two!

B. Strength: Deadlift 5x5 work up to 70% max

C. Workout:
20-15-10-5
Sumo deadlift high pulls
Pull-ups

8.27.13

Warm-up:
Run/row/bike/DUs
2 rds:
10 jump tucks
10 KTE
10 grasshoppers

A. Skill: Hang clean (work on shrugging the bar up and quickly dropping under it)

B. Front squat 5x5 up to 70% of max

C. Tabata mashup:
Air squats
Burpees

8.26.13

Warm-up:
Run/row/bike/DUs
Partner planks

A. Skill work: Jerk

B. Strength: Press 5x5 @ 70%

C. 20 minutes alternating EMOTM:
10 push press
10 KBS

8.23.13

Warm-up:
Run/row/bike/DU
Muscle-up progression

A. Skill work - muscle up

B. Technique - rope climbs

C. 3 rounds:
Max effort UNBROKEN strict chest to bar pull-ups in 1 minute
Max effort UNBROKEN strict ring dips in 1 minute
Max effort burpees in 1 minute
Rest 2 minutes

8.22.13

Warm-up:
Run/row/bike/DUs
Gut smash! Your core should be pretty tired/tight from Death by TTB, so let's make sure to get it loosened up before anything else today.
Shoulder pass throughs + OHS w/PVC pipe

A. 5x5 OHS @ 65% of max

B. 3 rounds:
400m run
10 DLs
8 Power cleans
6 Push jerks

8.20.13

Warm-up:
Run/row/bike/DUs
Handstand walks
Resistance band stretches
Get your shoulders loose!

A. Press - work up to a heavy set of 3

B. 21-15-9
Ring rows + Push-ups

C. Death by toes to bar!
At the top of the first minute, do 1 TTB, at the top of the second do 2, at the top of the third do 3, etc... Until you can't finish the set in the minute!

8.19.13

Warm-up:
Run/row/bike/DUs
Group dynamic stretching

A. Front squat 3x8

B. Work up to heavy 3-rep hang squat clean

C. 21-15-9
KBS
Box jumps

8.15.13

Warm-up:
50 DUs for time

Skill: Muscle ups

WOD:
50 power snatches for time @ 75#
*3 burpees at top of every minute until all 50 are complete*

8.13.13

Warm-up:
Run/row/bike/jump rope
20 Shoulder pass throughs + 20 OHS w/PVC pipe (pause for 2 seconds at bottom)

A. 10 rounds for time:
10 pull-ups
10 pushups
10 sit-ups
10 air squats

B. Roll out everything!

8.12.13

Warm-up:
Run/row/bike/jump rope
Shoulder pass throughs w/PVC pipe
Burgener warm-up (clean grip) w/PVC pipe

"The Other Total"
1-rep max Squat Clean
1-rep max Bench Press
1-rep max Overhead Squat

8.9.13

Warm-up:
Run/row/bike/jump rope
20 air squats - if hips are tight, banded couch stretch
20 Shoulder pass throughs w/PVC pipe or band - Get those shoulders loose!

A. Burgener warm-up with empty barbell 

B. Establish a 1-rep max Snatch

8.8.13

Warm-up:
Run/row/bike/jump rope
15 kipping swings
15 ring rows
15 KBS (light weight)

A. "Helen"
3 rounds for time:
400m run
21 KBS @ 53# (35# for girls)
12 pull-ups

8.6.13

Warm-up:
Run/row/bike/jump rope, then 20 air squats and 20 push-ups

*Banded couch stretch for those whose hips are tight from yesterday*

A. "Power Elizabeth"
21-15-9
Power cleans @ 135# (95# for girls)
Ring dips

8.5.13

Hey y'all! Hope everyone is having fun with Corey while I am away! If he makes you do curls instead of these workouts, I will understand.

Warm-up:
400m run
30 air squats
20 Kipping swings
10 Thrusters (use a 35# bar)

A. "Jackie"
1000m row
50 thrusters 45# (35# for girls)
30 pull-ups

8.2.13

Warm up:
100 DUs

A. Press 5x5 @ 70% max

B. 15 minutes:
400m run
15 ring push-ups

8.1.13

Warm up:
400m run
3x10 air squats
3x10 push-ups

A. Back Squat 7x5 @ 80% of max

B. Work up to a challenging weight of the following complex:
1 deadlift + 1 bent over row + 1 hang power clean + 1 front squat + 1 push press + 1 back squat

C. EMOTM for 10 minutes:

1 deadlift + 1 bent over row + 1 hang power clean + 1 front squat + 1 push press + 1 back squat

7.30.13

Warm up:
3x10 kipping swings
3x10 pushups

A. Warm up Bench Press

B. 5 rounds for max reps:
Bodyweight bench press
Pull-ups
*rest two minutes between rounds (not between bench and pull-ups)

7.29.13

Warm up:
400m run
Good morning stretch + Samson stretch

A. Work up to a 3-rep max on Deadlift

B. 21-15-9
Deadlifts
Pistols (alternating legs)
HSPU

7.26.13

Warm-up
3x10 good mornings
3x10 Samson stretch (lunge w/fingers laced overhead)

A. Bench press 5x5 @ 70%

B. "Cindy"
20 minute AMRAP
5 pull-ups
10 push-ups
15 airsquats

7.25.13

A. 400m run
rest 2 minutes
800m run
rest 2 minutes
1600m run
rest 2 minutes
800m run
rest 2 minutes
400m run
rest 2 minutes

B. Deadlift 5x3

7.23.13

Warm up:
400m run
10 pull-ups
10 dips
10 air squats
10 lunges

A. 10 minute AMRAP:
5 muscle ups (substitute 10 pull-ups+10 dips)
15 DUs

B. 21-15-9
KBs
sit-ups

7.22.13

Warm up:
3x10 air squats
3x10 kipping swings

A. Back Squat 4x7 @ 75%

Snatch grip Burgener warm up w/PVC pipe, then:

B. EMOTM for 12 minutes:
1 power snatch + 1 OHS, 1 hang squat snatch + 1 OHS, 1 full squat snatch

7.19.13

Warm-up:
400m run, then
3x10 KBS (light weight)
3x10 leg swings forward/back

Deadlift 5x5 @ 65%

1k row for time

7.18.13

Warm-up:

3x10 kipping swings

Handstand walk/hold for max distance/time, performed three times

Mobility:

Roll out shoulders on bar in the rack

3x5 Press @ 65%

15 minute AMRAP:

400m run

Max pull-ups

7.16.13

Warm-up:
3x10 air squats
3x10 lunges
3x10 push-ups

Then, complete as fast as possible:
50 DUs
40 situps
30 KBS
20 goblet squats
10 burpees
20 goblet squats
30 KBS
40 situps
50 DUs

7.15.13

A. Back Squat 3x8 @ 65% max

B. EMOTM for 10 minutes:
5 Power Cleans

7.12.13

A. 100 DUs for time

B. Bench Press 4x5

C. 21-15-9
Ring rows
Ring dips

7.11.13

A. Deadlift 5-5-3-3-1-1

B. OTM 10 minutes:
Even - 10 KBS
Odd - 10 med ball cleans

7.9.13

A. Squat Test - 5 minutes

B. Establish a clean and jerk 1-rep max

7.8.13

A. Work on Weakness

B. Tabata This!
Rower
Squats
Pull-ups
Push-ups
Sit-ups
*rest two minutes between stations

7.2.13

A. Back Squat 5-5-3-3-1-1

B. 21-15-9
KBS
GHSU (or weighted ab mat sit-ups)

7.1.13

Core HIIT will not meet on Thursday, July 4th, or Friday, July 5th! Enjoy the holiday, y'all!

A. Press 5-5-3-3-1-1

B. 4 rounds:
1 minute max pull-ups
1 minute rest
1 minute max push-ups
1 minute rest

6.28.13

"The Reece"

Team WOD! Everyone there will complete the following as a team:

2k row
100 pull-ups
200 sit-ups
300 air squats

Y'all may divide the labor however you choose, so if Reece wants to row all 2000 meters, by all means, row away! (I'd make Tim do all the air squats)

Let's send Reece off the right way - everyone come to help him finish his last WOD with us!

6.27.13

A. 7x5 Deadlift (heavier than last week!)

B. 3 rounds for time:
10 goblet squats
20 KBS
30 DUs

6.25.13

A. 5x3 Press

B. Muscle ups!

6.24.13

A. 7x5 Back squat

B. EMOTM for 10 minutes:
1 power clean + 1 squat clean + 1 hang squat clean

6.21.13

A. Supersets of:
5x5 Press
5x5 Strict weighted pull-ups

B. For time: handstand holds (on the wall)

C. 400m run
21 HSPU
400m run
15 HSPU
400m run
9 HSPU

6.20.13

A. 5x7 Back squats

B. 3 rounds for time:
5 burpee pull-ups
10 WBS
15 weighted step ups
20 KBS

6.18.13

A. Supersets of:
5x5 Deadlift
5x5 Box jumps

B. 21-18-15-12-9-6-3
Front Squats
Sit-ups

6.17.13

A. Supersets of:
5x5 Bench Press
5x5 Pendlay Rows

B. Max rep pull-ups
Max rep ring dips

6.14.13

A. Squat Snatch - Work up to heavy single

B. Repeat twice:
2 minutes dumbbell power snatch (right arm)
1 minute rest
2 minutes TTB
1 minute rest
2 minutes dumbbell power snatch (left arm)
1 minute rest
2 minutes burpees
1 minute rest

6.13.13

A. Jerk - Work up to a heavy split jerk

B. 10 min. AMRAP:
5 Push press
10 Deadlift
15 Box jumps

Tips - Muscle-ups and Pull-ups

Two great videos:

Muscle-up mechanics 

Pull-up mechanics

4:30 Class Cancelled

Hey y'all,
There will no longer be a 4:30 edition of Core HIIT. Sorry to break the news this way (especially to Tim), but there just aren't enough people coming then. If we can get more people interested in coming to it, I will think about reinstating the 4:30 class.
Thanks and sorry again (mostly to Tim)!
Devin

6.11.13

A. Squat cleans - establish a daily single

B. Not-so-nasty girls:
30 air squats
3 muscle ups
5 hang power cleans

The original "Nasty Girls"

6.10.13

4:30/5:30 will be with Coach Eddie today, but I'll be back Tuesday!

A. Turkish get-ups - Technique

B. While one person rows 250m, the other people hold an L-sit or do Turkish get-ups. Complete 4 rounds total.

6.7.13

A. Deadlift 5, 3, 1 @ 90% of max

B. Tabata mashup: Wall balls + Kbs

C. Not for time: 3x20 GHSU + 3x20 Back extensions

6.6.13

A. Back squat 5, 3, 1 @ 90% of max

B. Squat snatch technique work

C. Power snatches + Double Unders:
1 + 10
2 + 20
3 + 30
4 + 40
5 + 50
4 + 40
3 + 30
2 + 20
1 + 10

6.4.13

A. Bench Press - Work up to a 5-rep max

B. 4 rounds:
1 minute max rep pushups
400m sprint
Rest two minutes between rounds

6.3.13

A. Press 5, 3, 1 @ 90% of max

B. Thruster technique

C. "Fran"
21-15-9
Thrusters
Pull-ups

Efficiency tips for pull-ups

5.31.13

A. Back Squat 3x3 @ 80% of max

B. Establish a broad jump max distance

C. At the top of every other minute for 10 minutes, complete:
10 wall balls
10 box jumps
10 back extensions

5.30.13

A. Work on your weakness

B. Chipper:
50 sit-ups
40 air squats
30 pushups
20 pull-ups
10 burpees
800m run
10 burpees
20 pull-ups
30 pushups
40 air squats
50 sit-ups

5.29.13

Active recovery! 2k row, 5k run, swim, foam rolling/stretching, etc.

I will be in Atlanta helping my sister shop for a wedding dress, but Eddie will be at the gym to help you with anything you need!

5.28.13

A. Press 3x3 @ 80% max

B. Muscle up - progression and technique work

C. EMOTM for 10 minutes
odd minutes - 5 power cleans
even minutes - 10 ring dips

D. Tabata double unders

5.27.13

A. Deadlift 3x3 @ 80% of max + Tall box jumps 3x5

B. 8 minute AMRAP
with a weight plate, complete:
8 floor wipers
10 get ups
12 overhead lunges

5.24.13

A. Hip mobility - great stretches for any day - mobility is key!

B. Back Squat 3x5 @ 70% of max

C. "Nancy"
5 rounds:
400m run
15 overhead squats

5.23.13

A. Shoulder mobility quickie

B. Strict Press 3x5

C. 10 minute AMRAP
7 push press
7 pull-ups
7 push-ups

5.21.13

A. 5 minute squat test

B. Deadlift 3x5 at 70% of max

C. 21-18-15-12-9-6-3 Kbs/Burpees

Lots of burpees today, let's work on good form!

5.20.2013

A. Snatch Balance - Technique (learn from the master here)

B. 5 rounds
10 power snatch @ 75#
10 TTB

C. Shoulder mobility

5.17.2013

A. 100 DUs for time

B. 4x5 Front Squat

C. 5/4/3/2/1 Tire flips + Buddy carry

5.16.2013

A. Power Clean (Technique)

B. 10, 8 , 6 , 4, 2 - Power Cleans
     2, 4, 6, 8, 10 - Hand Stand Push Ups

C. 100 sit ups for time

5.14.2013

A. Jerk - technique work

B. "Cindy"
20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats

5.13.2013

A. 1 RM Back Squat
B. 1 RM Strict Press
C. 1 RM Deadlift

5.10.2013

A. 4 minute squat test

B. 3x3 Front Squat

C. 21-15-9
Front squats
Ring Dips

All you need to know about front squat mobility!

5.9.2013

A. 3x5 Deadlift

B. 14 minutes, 30 sec on/30 sec off, of:
SDHP
Box jumps

C. 4 minute squat test

Check this video out for ideas on how to get more mobile while in the bottom of the squat!

5.7.2013

A. Press 3x3

B. 12 minute AMRAP
400m run
15 push-ups (on the rings for some of you...)

Elbow mechanics for the perfect push-up

C. 100 DUs for time

5.6.2013

A. Tabata Squats

B. Ground to Overhead (G2O) review

C. 6 RFT:
3 G2O
6 lateral burpees
9 pull-ups

5.3.13

This is why we say "shoulders back", "elbows high".  What we really mean is... externally rotate your humerus and start in a tunnel of high torque to produce the most power, aka efficiency.
Check this out

everyone hit the couch stretch w a band, get ready to drop it to tha flo
A. Front squat 5x5 @ 70-75%

B. 4 rounds:
20 wallball + 20 GHSU, rest 2 mins

C. Grab a barbell and lets mash those tree trunks!

Let me tell you about CrossFit

5.2.13

do this after you quickly warm up
snatch mwod

A. Snatch balance - keeping it light and working on speed
demo video

B. EMOM for 14 mins
even - 10 Russian kb swings
odd - 10 pullups (scale if necessary)

C. Tabata burpees

Some off day video viewing for your pleasure

I know yall think I'm crazy, but there's a reason we are building up to this 10 minute squat test.
Click and watch me
Squat like Super D
one more

5.1.13

Active recovery day
Come in for an easy 15 min row or bike, then mobilize
Focus on proper hydration and nutrition

4.30.13

Row 500m
Grab a lacrosse ball and work on those sticky shoulders
Watch this!
AND this

A. Press 1x8@65%
               3x5@75%
               2x2@85%

B. For time: 21-15-9
Deadlift (~70% of front squat, since we havent maxed DL yet)
Box Jump (24/20)
Hand Release Push Up

4.29.13

Dont forget - NEW LOCATION!!!

Eat a hearty breakfast/lunch and come ready to MOVE
Watch this before you come in

A. 1RM Back Squat
B. Max set pull-ups
C. Max set ring dips
D. 400m sprint for time

4.26.13

Buddy workout day!
A. Row + Bike intervals with partner. 6 mins at each station
    row - rotate every 250m (for max meters)
    bike - rotate every 30 sec (for max cals)
B. 3 min amrap wallballs (score is total reps between you and partner)
    Each athlete will have their own ball, and will wallball simultaneously with partner for the 3 minutes.
C. 1 min amrap tireflips + burpee (again, score is total reps)
    repeat two more times

4.25.13

hip opener

burgener warmup

A. spend 20 mins on clean + 2 front squats + jerk

B. for time: 20 hspu + 30 pullups + 40 kb swings + 50 abmat situps

4.24.13

Rest Day
Hydrate and enjoy some good food!
Get ready for what's to come tomorrow... Here's a little teaser
-who likes front squats?
-20 + 30 + 40 + 50

4.23.13

dynamic warmup
A1. Push press 5x3
A2. Pendlay row 5x5
B. Tabata mash up - ringrows + hand release pushups
C. Partner 400m sprint intervals - ALL OUT, think Usain Bolt

4.22.13

Struggling to hit a solid overhead squat or deep snatch??
Watch this video!

burgener warmup
A. spend 15 mins on snatch complex - snatch pull + snatch + overhead squat
B. EMOM for 10 mins
odd - 3 snatch (start at 70% of A)
even - 20 du
C. 3 rft: 20 ghsu + 20 pushups

4.19.13

A. Establish a 3-rep max on press
B. 21-15-9 pull-ups + burpees, 400m run after each set

4.18.13

burgener warmup

A. Spend 15 mins working on complex - Clean pull + Clean + Front squat

B. EMOM for 14 mins

even - 3 cleans at 75% of A (add weight as we go if you're feeling hot)

odd - 10 pushups, 5 hspu if your name is Kyle, Brandon, or Tim

4.17.13

REST DAY
get out and soak up some vitamin Diesel 

4.16.13

dynamic warmup
A. spend 20 mins on complex - BTN split jerk (snatch grip) + 2 overhead squats
B. 3 rounds for time -
10 kb swings
15 kb goblet squats
20 du

4.15.13

"Fight Gone Bad"
As many repetitions as possible at each one minute station.  5 stations.  3 rounds.
Score is total reps, with calories as the score on the erg.

Wallballs (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20")
Push Press (75/55)
Row (Calories)
1 min rest

Embrace the suck 3, 2, 1 GO

4.12.13

mobilize for overhead
A1. behind the neck split jerk - 5 singles. Working on SPEED!
A2. Pendlay row 5x5
B. AMRAP tireflips, sled pushes, ghsu, hspu (or handstand hold), until the person on the rower hits 250m.

4.11.13

dynamic warmup
mobilize hips, back, and calves
work on rack position
A. front squat - build to a one rep max
B. 21 kb swings + 21 ring dips + 30 du
15 kb swings + 15 ring dips + 30 du
9 kb swings + 9 ring dips + 30 du

4.10.13

Recovery/Skill day

Take the day off or come in and ride the bike or rower for an easy 10 minutes. Mobilize those tight joints and work on some skills (du, hspu, kip, olympic lifts w pvc pipe, etc)

Foam roll everything 

4.9.13

A1. push press 3x3
A2. strict pullup 3x5 (add weight if 5 is easy)
B. 3 rounds for time:
run 400m
20 wallballs
20 pullups

4.8.13

burgener warmup
A. Clean technique 15 mins
B. EMOM for 12 minutes
odd min - 3 cleans at 70% of A
even min - 7 ttb
C. Sprints in the sun!

4.5.13

A. Jerk technique work for 15 mins

B. Sleds and tires! Dress appropriately. 

4.4.13

Some of us are headed to Atl for open workout 13.5 tonight, so Coach Clayton will be teaching this afternoon.

dynamic warmup
stretch hips and ankles
mobilize for a good rack position
mobilize shoulders for pulling

A. 3x3 Front Squat "moderately heavy, but not maximal"

B. Mini Open 13.5
Complete as many reps as possible in 4 mins of:
12 thrusters (85/55)
12 pull-ups (CTB for Tim)
If you reach 72 repetitions before the 4 mins expires, a bonus 4 mins will be added.
If you reach 144 repetitions before the 8 mins expires, a bonus 4 mins will be added.
The trend continues if you can complete 3 rounds of 12+12 every 4 mins.

Foam roll back, quads, and lats

4.2.13

Since no one came on April Fools, we will make up yesterday's workout today.

4.1.13

burgener warmup
A. Snatch - on pull, pause at bottom of knee for 2 seconds
B. Front squat 3x3
C. EMOM for 14 mins
    even min: 10 GHSU (add weight overhead if possible)
    odd min: 20 DU 

3.29.13

A1. HBBS 3x3
A2. Tall box jump 3x5
B. 15 min AMRAP of "Cindy"
     5 pull-ups
     10 push-ups
     15 air squats

3.28.13

A. Open workout 13.4
7 min amrap of:
3 clean and jerk
3 toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar
continue ascending ladder until time expires.

We will scale the weights for the clean and jerk for each person.
The rx weight is 135/95.

B. skill/goat work
we will spend the rest of class working on skill and things we are not so good at.
Some ideas: handstand pushups, double unders, gymnastics kip, flexibility, overhead mobility, tight shoulders, tight hips etc etc etc

3.26.13

burgener warmup
A. 10 mins on clean and jerk technique
B. HBBS 3x3
C. For time: 21-15-9
    KB swings
    Box jumps

3.25.13

dynamic warmup
burgener warmup
A. 10 min on snatch technique - working up to a heavier single
B1. Snatch pulls 5x5
B2. Snatch pushpress 5x5
C.1 min airdyne sprint!

3.22.13

Recovery day

We've had a hard week and y'all deserve a little extra r&r, but don't fret, we'll make up the workload next week!

Feel free to come watch the females tackle 13.3 this afternoon at 4 at Oconee.

3.21.13

A.Mini Open 13.3
Complete as many rounds and reps as possible in 10 minutes of:
75 wallballs
40 double unders
10 muscle ups

B. Tabata mashup:
situps
beach cruiser
ringrows

3.20.13

Rest Day
Hydrate and stretch
Mobilize those tight areas

3.19.13

burgener warmup
A. 15 mins on clean and jerk
B1. 3x3 clean pulls
B2. 3x3 behind the neck push press
C. Tabata Tuesday - user pick!

3.18.13

dynamic warmup
burgener warmup
A. 15 mins to work on snatch technique
B. HBBS 3x3
C. 10 min amrap of "Cindy"
5 pullups
10 pushups
15 airsquats

Weekend

Enjoy this beautiful weather
Get out and do something active!
Then as always, mobilize those problem areas. 

3.15.13

dynamic warmup

A1. Front squat 5x5 "heavy"

A2. Pendlay row 5x5

B. 1 attempt at a max set of pullups

C. "Nancy"
5 rounds for time of:
run 400 m
15 overhead squats (95/75)

3.14.13

EMOM for 12 minutes:
3 deadlifts (increasing weight)
10 GHSU


CF Games Open wod 13.2 (scaled)
warmup up shoulders, quads, and calves!

7 min amrap:
5 shoulder to overhead (95), masters (75/55)
10 deadlift (95), (75/55)
15 box jumps (24/20")

3.13.13

Rest.
Hydrate, eat, foam roll, and sleep.
You're welcome to come in between 4 and 5 today to roll and stretch out.

3.12.13

A. spend 15 mins on clean and jerk technique
Clean and Jerk demo

B. tabata mash up - ring rows and hand release pushups
16 rounds of 20 on 10 off

C. 1 min bike sprint
D. 1 min row sprint
These ^^ are all out 100% max effort for a minute!

3.11.13

dynamic warmup
burgener warmup
A. 10 mins to work on snatch technique
B. HBBS 5x5 (add from last week)
C. 18-15-12-9-6-3 of box jumps + kb swings + abmat situps

3.8.13

dynamic warmup
burgener warmup
A. Jerk progression
B. BTN Jerk
C1. BTN pushpress 5x5
C2. strict pullups 5x5
D. death by du

3.7.13

EMOM for 15 minutes:
10 kb swings
10 burpess
10 situps

3.6.13

Happy Rest day!
Spend at least 10-15 mins today focusing on hip and shoulder mobility.
As always, hydrate and eat some wholesome food!

3.5.13

dynamic warmup
A1. Deadlift 5x5 "heavy"
A2. tall box jump 5x5
B. Tabata row + bike + burpee

3.4.13

Happy Monday!
dynamic warmup
burgener warmup
A. Snatch progression
B. HBBS (high bar back squat) 5x5 with a 2 sec pause at bottom
C. 3 RFT: run 400m + 15 pullups + lunge w plate overhead, 20 steps (10 per leg)

3.1.13

dynamic warmup
burgener warmup
A. Clean progression
B. Clean technique work, light
C. Front squat 5x5
D. outside workout including but not limited to tireflips, ttb, and sandbag carries
Dress appropriately!

2.28.13

dynamic warmup
burgener warmup
A. Behind the neck jerk progression
B. BTN jerk work, light
C1. BTN Push press 5x5
C2. Pendlay rows 5x5
D. 12 min amrap:
15 DU
10 pullups
5 burpees

2.27.13

Rest day
Stretch hydrate and eat

2.26.13

dynamic warmup
A1. Deadlift 5x5
A2. Box jump 5x5
B. Rowing/Biking intervals 30 sec on/off

2.25.13

dynamic warmup
burgener warmup
A. snatch progression
B. Snatch technique work
C. Mini Helen:
     3RFT: Run 200m
               15 kb swings
               10 pullups

2.22.13

dynamic warmup
burgener warmup
clean progression w PVC
A. clean progression w bar
B. front squat 5x5
C. team workout

2.21.13

dynamic warmup together
Jerk progression w PVC
A. Jerk technique, light
B. BTN push press 5x5
C. 50 pullups for time. At the top of each minute complete 5 burpees
D. Shoulder prehab

2.20.13

Rest.
Stretch, hydrate, and eat

1.14.13 - 2.19.13

4 week intro strength cycle - Jan14-Feb11

Monday: Squat w bj
Tuesday: Press w pullups
Wednesday: Off/Recovery
Thursday: Deadlift
Friday: Thrusters
Saturday: outside/varied
Sunday: Rest

week of Jan 14 metcons:
mon: EMOM kb swings + situps/GHSU
tue: ranger pushups + run + du
wed: everone joined eddie.  John did tuesdays w Lisa.
       Eddie: 21,18,15,12,9,6,3 of PC(115) + BJ(24”)
thur: recovery day
fri:  outdoor wo w tireflips, sledpushes, and burpees
sat: only John - FGB

week of Jan 21 metcons:
mon: 12 min amrap of 10 lunges, 10 ttb, 10 boxjumps
tue: partner sprints around building while other does burpess, then two 20 sec battle ropes each person
wed: 10 kb swings on the min for 7 mins
       farmers walk  x 5
thur: off
fri:  tabata something else : pull ups, push ups, sit ups, air squats

week of Jan 28 metcons:
mon: 30 on/30 off row/bike/burpee intervals + trx straps
tue: 12 min amrap of  5 pullups + 5 burpee bj + short run
wed: off
thur: situps + kb swings + goblet squat.  ladder 10 down to 1
fri: tabata mash up: DU + pushups + pullups + bike

week of feb 4 metcons:
mon: EMOM for 14 mins: odd - 3 deadlifts. even - 10 situps. then, 3 shuttle runs outside
tue: 5 rounds: 4 pullups + 8 pushpress + 12 burpee over bar
wed: off
thur: 15 kb swings, 15-12-9 squat + ringrow + pushup, 15 kb swings
fri: outside! (sled pull/push + tireflip + shuttle runs)


4 week intro to olympic lift cycle (Feb 11-Mar 11)

Monday: Snatch
Tuesday: HBBS
Wednesday: off
Thursday: Jerk
Friday: Clean

Monday 2.11
Dynamic warmup together
A. PVC pipe
- Grip
- Burgener warm up
- Overhead squat
- Explain 3 pulls
- Snatch progression
- Press behind the neck
- Snatch grip press behind the neck
- Overhead squat
- Snatch balance
- Power snatch
- Power snatch + oh squat
- Snatch
B. 5 RFT: 5 pullups
  10 pushups
  15 situps

Tuesday 2.12
Dynamic warmup
Review Burgener warmup
A1. HBBS 5x5
A2. Box Jump 5x5
B. EMOM odd - 10 kb swings
  even - 30 on/off Airdyne

Wednesday - off

Thursday 2.14
Dynamic warmup
Burgener warmup
A. Jerk progression w PVC pipe
- Press
- Push press
- Power jerk
- Footwork drills
- Jerk
B. Push press 5x5

C. Outside metcon - tabata
Kb DL
Bj
Pull-up
Push-up/ring dip

Friday 2.15
Dynamic warmup
Burgener warmup
A. Clean progression w PVC pipe
- front squat
- power clean
- power clean + front squat
- clean
B. Front squat 5x5
C. Wallballs and ttb


Monday 2.18.13
dynamic warmup
burgener warmup PVC
snatch progression PVC
learn how to drop the bar
A. Burgener warmup w bar
snatch progression w bar
B. Snatch
C. 7 Rounds for time of:
5 pullups
10 pushups
15 DU

Tuesday 2.19.13
dynamic warmup
review snatch w pvc pipe
A1. HBBS 5x5
A2. Box jump 5x5
B. 30 20 10 kb swings + 15 10 5 ttb
C. Bike sprints