5.30.14

A. Front squat max

B. 3x5 muscle ups (in the bands on low rings if you can't on the big rings)

C. "Power Elizabeth"

21-15-9

Power cleans (135/95#)

Ring dips

It's my last day! I have had so much fun coaching each of you, and it has been a privilege to watch you get stronger and fitter every single day. I'll miss y'all!

5.29.14

A. Bench max

B. Deadlift max

C. 3 rds:
15-20 GHSU
15-20 hip extensions

5.27.14

I won't be here today because we are moving into our new apartment! Corey's in charge, but you boys know what you're doing by now.

Just make sure you warm up your shoulders!

A. Press max

B. EMOM 10 min:
5 DB thrusters (45/25#)

C. 3 rds:
1 min max effort pull-ups
*If you come off the bar, get RIGHT back on*
2 min rest

5.26.14

A. Back squat max

B. "Randy"
75 power snatches (75/55#) for time


Happy Memorial Day!

5.23.14

A. Front squat 3x5

B. Build up to a heavy 1-rep max clean and jerk

C. Muscle up work!

5.22.14

A. Bench 3x5

B. Deadlift 3x5

C. A little combo of handstand walks, banded runs, and tire flips!

5.20.14

A. Press 3x5

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

C. ROLL. OUT. EVERYTHING.

5.19.14

Deload week!

A. Back squat 3x5

B. Build up to a 1-rep max snatch

C. Any remaining time, work on muscle ups!

5.16.14

A. Front squat 5, 3, 1+

B. 15-12-9
Strict HSPU
Hang power cleans
Burpees over the bar

C. Max effort squat hold

5.15.14

A. Bench press 5, 3, 1+

B. Deadlift 5, 3, 1+

C. 100 DUs, then:
21-15-9
GHSU
Ring rows

5.13.14

A. Press 5, 3, 1+

B. 10 min to work up to a heavy clean and jerk

C. The 34s
34 calorie row
34 box jump overs
34 deadlifts (185/125#)
34 wallballs (20/14#)
34 ring dips

Happy 34th, Matt!

5.12.14

A. Back squat 5, 3, 1+

B. 5 sets:
1 snatch + 1 hang snatch

C. 5 rounds:
20 alternating pistols
10 strict pull-ups

5.9.14

Corey's in charge! Have fun!

5.8.14

A. Deadlift 3, 3, 3+

B. "Nasty Girls"
3 rds for time:
50 squats
7 MUs
10 hang power cleans (135#/95#)

Tomorrow y'all will be with Corey, so that's why we aren't bench pressing today!

5.6.14

A. Press 3, 3, 3+

B. EMOM 10 min:
Even: 5 strict pull-ups
Odd: 5 strict HSPU

C. 3 rounds:
12 power cleans
6 shoulder to overhead
(135#)

5.5.14

A. Back squat 3, 3, 3+

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

C. Barbell smash!

5.2.14

A. Front squat 5, 5, 5+

B. 3x5 (per leg) one-leg bench hip thrusters

C. "Amanda"
9-7-5 snatch + MUs

5.1.14

A. Bench 5, 5, 5+

B. 3x5 (per arm) DB rows

C. DL 5, 5, 5+

D. 3x5 (per leg) single-leg DL

E. Sleds!

4.29.14

A. Press 5, 5, 5+

B. 3x5 (per arm) 1-armed press w/ DB + 3x5 strict weighted pull-ups

C. EMOM 12 min
5 pull-ups
5 DB thrusters

4.28.14

A. Back squat 5, 5, 5+

B. 3x5 (each leg) split squats

C. For time:
400m run
30 burpees
30 TTB
30 lunges w/weight plate overhead

4.25.14

A. Front squat 3x5

B. Annie
50-40-30-20-10 double unders + sit-ups

4.24.14

A. Bench 3x5

B. DL 3x5

C. Diane
21-15-9 DL + HSPU

4.22.14

A. Press 3x5

B. Chelsea
EMOM 30 min:
5 pull-ups
10 pushups
15 air squats

4.21.14

Deload week!

A. Back squat 3x5

B. Nancy:
5 rounds of 400m run + 15 OHS @ 65/95#

4.18.14

A. Front squat 5, 3, 1+

B. 15 min AMRAP:
400m run
15 pull-ups

C. 3x15 GHSU
3x10 good mornings
Shoulder prehab

4.17.14

A. Bench 5, 3, 1+

B. Deadlift 5, 3, 1+

C. Grace:
30 clean and jerks for time

4.15.14

A. Press 5, 3, 1+

B. 5x3 strict weighted pull-ups

C. 10, 8, 6, 4, 2 

Power snatch + HR pushup 

4.14.14

A. Back squat 5, 3, 1+

B. 3 sets of: max effort wall balls; rest 60 seconds between sets

C. 3 sets of: max effort TTB; rest 60 seconds between sets

D. Smash/roll out!

4.11.14

A. Front squat 3, 3, 3+

B. 3x3 snatch balance

C. 10, 8, 6, 4, 2 

Overhead squats

*30 Double unders after each set of OHS*

4.10.14

A. Bench 3, 3, 3+

B. DL 3, 3, 3+

C. 8 min AMRAP:

20 lunge steps

10 pull-ups

5 handstand push-ups

4.8.14

A. Press 3, 3, 3+

B. 3 sets, up to 75% max clean and jerk:
1 hang clean and jerk + 1 full clean and jerk

C. 10, 9, 8...1
DB thrusters
Sit-ups

4.7.14

A. Back squat 3, 3, 3+

B. 3x3 hang snatch up to 75% max

C. 100 Double unders, then:
21-15-9
DB snatch
Burpee box jumps

4.4.14

A. Front squat 5, 5, 5+

B. Technique work: jerk balances

C. EMOM 10 min:
Even: 5 thrusters
Odd: 30 DUs

4.3.14

A. Bench press 5, 5, 5+

B. DL 5, 5, 5+

C. For time:
10, 8, 6, 4 2 power cleans
10, 8, 6, 4, 2 strict pull-ups

4.1.14

A. Press 5, 5, 5+

B. 3 sets:
2 squat cleans + 2 push jerks + 1 spit jerk
(Work up to 70% of max clean and jerk)

C. 3 rds for time:
20 front rack lunge steps
5 MUs (substitute: 1 MU=3 CTB + 3 ring dips)

3.31.14

The end of March = beginning of a new strength cycle!

A. Back squat 5, 5, 5+

B. 4 sets: 3-position snatch, working up to 70% max snatch

C. 7 min AMRAP:
7 DB snatch/arm
7 TTB

3.28.14

14.5! Last Open WOD!

Get psyched for next week.. we'll be starting a new strength cycle!

3.27.14

A. 4 rounds:
15 sec air squats
15 sec jump tucks
15 sec mountain climbers
15 sec jumping jacks

B. 3 rounds:
1 min DUS
1 min rest
1 min wall balls
1 min rest
1 min ring rows
1 min rest

C. Beach bod
30 sec plank hold
15 sec rest
30 sec right side plank
15 sec rest
30 sec left side plank
15 sec rest

3.25.14

A. Every two minutes for 10 min:
3 full cleans @ 65-75% max

B. 3 min AMRAP:
3 thrusters
6 box jumps/step ups
*repeat two more times, 2 min rest between sets*

C. Beach bod
3x10 strict pull-ups (CTB if possible)
3x10/arm DB rows

3.24.14

A. Every 2 minutes for 10 minutes:
3 full snatches @ 65-75% max

B. 14.1
10 min AMRAP
30 DUs
15 power snatches @ 75#

C. Beach bod
3x10 Knees to elbows (strict, no kip) - may use elbow straps
3x10/side weighted twists

See you Monday!

Class is CANCELLED!

Everyone is welcome to come to Eddie's bowling birthday party at Showtime Bowl at 8!

3.20.14

Open workout 14.4 tomorrow! Get ready!

A. Every two minutes for 20 minutes:
5 air squats, 5 push-ups, 5 sit-ups (abmat), 5 pull-ups

B. Clean and jerk technique work w/empty barbell

C. 3x10 bicep curls
3x10 tricep extensions

3.18.14

A. Every two minutes for 10 minutes:
3 bench press @ 70-80% 1RM

B. MU transition work

C. 3 rounds of:
1 min row
1 min KBS
1 min TTB
1 min rest

D. 3 sets of:
10 ring dips (strict)
10 HSPU (strict)
10 L-sit pull-ups

3.17.14

A. Every two minutes for 10 minutes:
3 front squats @ 70-80% 1RM

B. 21-15-9
DB thrusters
CTB pull-ups

C. 3 sets of:
1 min plank
1 min side plank (right)
1 min side plank (left)

3.11.14

A. Front Squat 5x5
Tall box jump 5x1

B. 21-15-9-15-21
Power cleans
Box jumps

C. 3x20 GHSU
3x10/side weighted twist

3.10.14

No class this week on Thursday or Friday! If you will be here and do want to come in on those days, talk to me after class today!

A. 5x3 strict press
5x3 strict weighted pull-ups

B. 5 rounds:
15 wall balls
15 TTB
*at the top of every minute, 3 burpees*

C. For time:
75 dips

3.7.14

Open workout 14.2!

3.6.14

Tomorrow, we will be doing Open workout 14.2 - get excited!

A. 5x5 thrusters @45# (working on form/technique/flexibility)

B. 3 rds @ an easy pace:
500m row OR .5 mile bike OR .25 mile treadmill
25 air squats
20 sit ups
15 light KBS
10 ring rows

C. Beach bod wod!
3x5-10 reverse crunches
3x10 floor wipers

3.4.14

A. 5x3 Strict press working up to a heavy set for the day

B. For time:

10…1 shoulder to overhead

1…10 box jumps

C. Beach Bod WOD!

3x10 supine ring rows

3x10 ring rips

3.3.14

March.. It's almost time for spring break! At the end of every day this month, we'll have an optional "beach bod" workout, so y'all can all look good for the beach!

A. Front squat 5x3 working up to a heavy set for the day

B. 5 min AMRAP:
5 power cleans
10 burpees over the bar

5 min rest

5 min AMRAP:
Burpee MUs (or burpee CTB pull-ups)

C. Beach Bod WOD:
3x15 GHSU
3x10/side Russian twists (weighted)

2.28.14

A. Discuss strategies for dominating 14.1

B. Powerlifting fun!
Establish a 5-rep max bench press, followed by a 5-rep max deadlift

C. If time, Turkish get up technique work

2.27.14

A. 12 min AMRAP:
150 wall balls
90 DUs
30 muscle ups

B. If time, 5x5 DL working between 50-70% most recent max

2.25.14

Hope y'all had fun with Harris yesterday.. that workout was a tough one!

A. Muscle-up technique work for 20 minutes

B. 21-15-9
Push press (115#)
CTB pull-ups

C. 50 GHSU (or 75 abmat situps) for time!

2.21.14

Eddie is in charge today! Have fun!

A. Back squat sets of 5 reps @ 50,55,60,65 and 70% of most recent max

B. Bench press sets of 5 reps @ 50,55,60,65 and 70% of most recent max

C.  Tabata mashup:
Ring push-ups
Pistols

2.20.14

A. Deadlift, sets of 3 @ 55,65,70,75, and 80% of most recent max

B. 3 sets:
1 min of rowing
1 min of box jumps
1 min of power cleans
1 min rest

C. Death by TTB, starting at 5 reps

2.18.14

A. Take 15 minutes to work up to a heavy 3-rep push press

B. At the top of every 2 minutes, complete
10 wall balls
10 CTB pull-ups

C. 5 minutes of squat clean and jerk @ 165#

2.17.14

A. 3x5 Overhead Squat

B. Hang snatch + snatch, 5 sets working up to a heavy final set

C. 7 minutes of Burpees

Happy Valentine's Day!

Today is all about those 3 words made up of 8 letters - I love you!
So our workout today is all about sets of 3 and 8 and the date, 2.14!

A. Bench press - max reps at 214#

B.
2:14 min AMRAP:
3 front squats @ 155#
8 TTB

rest 3 min

2:14 min AMRAP:
3 power cleans @ 135#
8 wall balls

rest 3 min

2:14 min AMRAP:
3 power snatch @ 95#
8 HR push-ups

And repeat!

Class is ON!

The roads are mostly melting slush now, so we are going to have class! See y'all today at 5:30!

A. Deadlift, sets of 5 @50,60,65,70, and 75% of most recent max!

B. 5 sets:
10 front each lunges (5/leg)
10 lateral bar burpees

C. Plank walk relay

2.11.14

A. 5 sets of 3 position snatch: high hang, mid hang, and below the knee

B. Max effort reps of:
Strict pull-ups
Kipping pull-ups
Chest to bar pull-ups

C. 5 minute AMRAP:
5 power snatches
5 HSPU

2.10.14

A. Front squat 3x5 @ 50-60% back squat max

B. EMOM 10 min:
1 clean and jerk, increasing weight

C. 7 min:
3 G2OH
3 TTB
6 G2OH
6 TTB
9 G2OH
9 TTB...

2.6.14

A. Overhead squat 3x5

B. EMOM for 10 min:
1 squat snatch + 1 overhead squat

C. 7 min AMRAP:
30 DU
DB snatch, 10/arm

2.5.14

A. Deadlift
Sets of 5 reps at 50%, 60%, 70%, 80%, and 90% of max

B. 5 rounds:
250m row
15 wall balls
10 burpees

C. Planks!

2.4.14

A. Take 10 minutes to work up to a heavy push press

B. EMOM for 10 minutes, complete 1 muscle up (or, if unable, muscle up from the low rings)

C. 18 minute AMRAP:
15 box jumps
12 push press (115#)
9 TTB

2.3.14

Hey y'all, this week we will NOT have class on Friday, as I will be out of town!

Instead, we will have class WEDNESDAY at 5:30.

4 days of workouts in a row! Get ready!

A. 3x5 Front squat @ 50% of back squat max

B. 10 min EMOM:
1 squat clean + 1 front squat

C. 7 min AMRAP:
3 thrusters @100#
3 CTB pull-ups
6 thrusters
6 CTB
9 thrusters
9 pull-ups...

1.31.14

Team workout!
Each person must complete:
800m run
30 wall balls @20#
30 CTB pull-ups
30 pistols
30 DB snatch @55#
800m run

1.30.14

A. 1-rep deadlift max

B. 1-rep max bench press

C. 21-15-9
Ring rows
Ring dips

Snow day: Part 2

We will meet tomorrow at 5:30! No make up class today - everyone stay safe!

SNOW DAY!

Class is cancelled today! We will meet tomorrow at 5:30 to make up for it. Get ready to lift heavy!

1.28.14

A. Take 20 minutes to build up to a heavy snatch

B. Take 20 minutes to build up to a heavy clean and jerk

C. If any time remains, Tabata mash-up:
Push-ups + sit-ups

1.27.14

A. 1-rep max back squat

B. 1-rep max strict press

C. 3 rds for time:
30 DUs
10 CTB pull-ups
20 lunges (10/leg)

1.24.14

A. Bench press 5, 3, 1+

B. 2 min max muscle ups
1 min rest
2 min max burpees
1 min rest
2 min max power cleans @ 155#
1 min rest
2 min max double unders
1 min rest
REPEAT once more

1.23.14

A. Deadlift 5, 3, 1+

B. 5 rounds:
10 chest-to-bar pull-ups
10 deadlift
10 wall balls
Rest two minutes

C. 5 sets:
30 sec plank hold, 30 sec rest

1.21.14

A. Press 5, 3, 1+

B. 10, 9, 8… 1
Push press
TTB

C. 30 Manmakers for time @ 45#

1.20.14

A. Back squat 5, 3, 1+

B. EMOM 12 minutes:
1 squat clean + 1 hang squat clean (build to a heavy set)

C. Power Elizabeth:
21-15-9
Power cleans
Ring dips

1.17.14

A. Bench press 3, 3, 3+

B. 15 min to establish a 1-rep max on Turkish get-ups

C. 1 set of max rep pull-ups on cannon balls
1 set max rep pull-ups on dog bone
1 set max rep pull-ups on bar

D. Sled...

1.16.14

A. Deadlift 3,3,3+

B. 10 min AMRAP
5 shoulder to overhead @ 115#
10 deadlift @ 115#
15 box jumps @ 24"

C. 4 rounds:
15 sec plank
15 sec plank w/right hand up
15 sec plank w/left hand up
15 sec superman

1.14.14

A. Press 3,3,3+

B. 10 min technique work: muscle ups

C. 10 min AMRAP:
30 DUs
15 power snatches @75#

1.13.14

A. Back squat 3,3,3+

B. 10 minutes to work up to a 1-rep max thruster

C. 7 min AMRAP
3 thrusters @100#
3 chest to bar pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups...

1.10.14

A. Bench press 5,5,5+

B. For time:
5 muscle ups
50 double unders
4 MUs
40 DUs
3 MUs
30 DUs
2 MUs
20 DUs
1 MUs
10 DUs

1.9.14

A. Deadlift 5,5,5+

B. 20 min AMRAP:
5 power cleans @145#
10 TTB
15 WBS

1.7.14

A. Press 5,5,5+

B. Take 15 minutes to work up to a heavy split jerk

C. 6 minute AMRAP:
3 shoulder to overhead
3 burpees over the bar
6 S2OH
6 burpees over the bar
9 S2OH
9 burpees...

1.6.14

A. Back squat 5,5,5+

B. Take 15 minutes to work up to a heavy squat snatch

C. 6 minute AMRAP:
6 power snatches
12 pull-ups

1.3.14

Today, establish a 1-rep max for the following:
Squat clean
Narrow grip bench press
Overhead squat