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05 Dec
by: Published in WODs

Strength: 20 mins AMRAP of:

Find your Deadlift breaking point:

Perform a 10 second AMRAP of Deadlifts at (135/95)

From there perform sets of 10 second AMRAP of Deadlifts at the heaviest weight you can manage while remaining no more than 2 reps away from your 135/95 score

5 Deadhang Pull Ups (if you went wide yesterday, go narrow today)

10 Table Top Extensions

WOD 1: 5 min AMRAP of:

10 Push Ups
15 Wall Balls (20/14)
20 Hanging Leg Raises (on cage)

WOD 2: 5 min AMRAP of:

5 Handstand Push Ups
7 Burpees
9 Toes to Bar
12 Wall Balls (20/14)

==

Let’s go through this together…

A hanging knee raise is what this ripped gentleman is doing about thirty seconds into this video.  Other than that, there should be no questions as far as the workout is involved.  With that said, let’s go over the strength portion.

The strength portion today will be a weightlifting and gymnastics strength combo.  The twenty minutes should be spent like this:

  1. Perform as many Deadlifts in 10 seconds as you can at 135/95.  These weights can be scaled to insure that you still go fast.
  2. Perform 5 Pull Ups and, if you did the GS2 yesterday, today you will be doing narrow Deadhang Pull Ups.
  3. Perform 10 Table Top extensions (Be on all fours with fingers facing forward and looking at the ceiling and straighten your hips out all the way)
  4. Back to the Deadlifts.  Perform a heavier set and try to maintain the same rep scheme, but with that heavier weight.  You have a buffer of 2 reps.  Once you cannot sustain that rep scheme, stop going heavier AND go lighter so that you keep that rep scheme.
  5. Go back to Pull Ups and then back to Table Top Extensions.
  6. Continue until time expires.
  7. Don’t ask any questions.

Let me know if you have any quesitons,

CG

==

04 Dec
by: Published in WODs

GS 1: 4 rounds for perfection:

4-7 Pull Up Negative
10 V-Ups
4-7 Jumping Chest to Bar Pull Ups
20 Alt. Leg Hollow Hold

GS 2:  4 rounds for perfection:

4-7 Deadhang Chest to Bar Pull Ups (wide)
10 V-Ups 4-7 Deadhang Chest to Bar Chin Ups (standard grip)
20 Alternating Leg Hollow Hold

WOD 1: 7 min AMRAP of:

7 Hang Power Clean (115/75)
8 Front Rack Lunges (115/75)

Rest 2 minutes

For max reps in four sets:

Thruster AMRAP (115/75)

4 min cap

WOD 2: 7 min AMRAP of:

7 Hang Power Clean (115/75)
8 Front Rack Lunges (115/75)

Must be done unbroken

Rest 2 minutes

For max reps in four sets:

Thruster AMRAP (115/75)

4 min cap

==

I’m sorry…

I’m sorry.  I’m sorry.  I’m sorry.  You can do a bunch of Deadhang Pull Ups to make it up to you.  Read that last sentence again because it only benefits me.

Sorry again,

CG

==

03 Dec
by: Published in WODs

Strength:  30 mins to find:

1RM Thruster

1 Max effort Hang Power Clean and 100% of 1RM Thruster

1 Max effort attempt for Double Kettlebell Clean and Push Press at any load

Goal is to get to 40

WOD:  5 min AMRAP of:

10/7 Cal Row
20 Wall Balls (20/14)

==

List time!!!!!!!!!!!!…

  1. Holiday party for this weekend has been cancelled :(
  2. Holiday party has been rescheduled for a faster/better/stronger day :)
  3. This Saturday is “Bring a Friend to suffer with you day”
  4. We know you have a lot of friends
  5. Like a lot
  6. To ensure that things don’t get crazy, please observe the following stipulations:
    1. You have to be signed up for the class
    2. Select and bring only one friend
    3. Don’t not be signed up for class
    4. Don’t not bring only one friend

You gotta be specific,

CG

==

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