Workout of the Day
Christine Plus One: A Remix
Here's a twist on a scaled-up version of the classic benchmark WOD "Christine" which traditionally uses a 500m row, bodyweight deadlift and 20-inch box (for both men & women) for 3 rounds. How will the slightly (for most) heavier deadlift, slightly higher box, and slightly increased total volume affect your approach to this little fun one?
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-11-18:
4 Rounds For Time:
21/15 Calorie Row, Ski, or Assault Bike
12 Deadlifts @ 225/155 lbs
21 Box Jumps @ 24/20 in
-then-
Tabata:
Hollow Rocks
Going Up On a Tuesday: Partner Dumbbells
Just in case you were trying to forget it entirely, the single DB hang clean & "jerk" (?) is back!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-10-18:
3 Rounds For Quality:
160 ft Single KB Overhead Carry @ pick load (40 ft down & back Right THEN LEFT)
2 Sets of MAX Strict Pull-ups
This is for quality but move with a purpose. Use any grip for the pull-ups - your max set ends when you come off the pull-up bar (yes, people actually ask me that sometimes).
-then-
With a Partner For Time:
50 Burpees Over the Dumbbell
50 Single Dumbbell Hang Clean to Overhead @ 50/35 lbs (switch sides whenever you like)
50 Handstand Push-ups
50 Single Dumbbell Hang Clean to Overhead
50 Burpees Over the Dumbbell
Only one athlete working at a time, switching whenever the team desires. Reps do not have to be equally split, and athletes may switch sides on the DB C2OH whenever they like (no requirement of specific number of reps on either side). Just remember that blowing up one side will make you pay the price on HSPUs and on the second set of DB C2OHs.
For today we will allow a step-over on the DB burpee if needed (although jumping will be much faster, so jump if you'e able and feeling good).
Every Day Is Leg Day
Every day is leg day. You all know that.
But this gem never gets old thanks to my asinine sense of humor (language NSFW):
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-09-18:
Back Squat:
6-6-6-6 Climbing to a Heavy Top* Set, then...
Two Drop Sets:
1x6 @ 85% of your top set
1x6 @ 80% of your top set
*If possible, add to your top set of SIX from last week 04-02-18.
-then-
"Are You There, Legs?"
AMRAP 8 Minutes:
10 Front Squats @ 135/95 lbs (no rack)
50 Double Unders
Clean the barbell from the floor. Yes, you may squat clean into the first rep of each set. Use a weight you can do unbroken for at least the first 2-3 rounds.
Rainy Saturday Sweat Session!
Grab your #swolemates, get in the gym, and hit this fun one with all you got.
Happy weekend, friends!
With a 1:2 work rest ratio how bad could it really be?
WOD For 04-07-18:
In Teams of THREE Athletes, AMRAP 27 Minutes:
12/8 Calorie Row
9 Power Snatches @ 95/65 lbs
6 Burpee Box Jumps @ 24/20 in
Only one athlete working at a time and tagging is not required: "I go, then you go, then she goes." EACH athlete completes ONE FULL ROUND of 12-9-6 before the next athlete starts his/her round. Sprint through the three movements, and as soon as you stand up the final burpee box jump your teammate may start on his/her row.
Can your team get to 20 total rounds?
Friday Clean & Jerk Dubs
Last week we snatched singles on an EMOM clock for 20 rounds, and this week we're hitting clean & jerk doubles (that's "clean & jerk then clean & jerk") for 16 rounds on a 90-second clock.
Come on in and get your Friday weightlifting on!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-06-18:
Every 90 Seconds For 16 Rounds (24 Minutes):
2 Clean & Jerks
Technically both Power and Full/Squat Cleans are allowed - but let's be honest, unless you're injured you should be cleaning this workout with full squats to get the most out of the stimulus as possible. Both Push Jerks and Split Jerks are allowed.
Use FOUR different weights:
Rounds 1-4: "LIGHT" (approx 55-60% of 1RM)
Rounds 5-8: "MODERATE" (65-70% of 1RM)
Rounds 9-12: "MODERATE-HEAVY" (75-80% of 1RM)
Rounds 13-16: "HEAVY-ISH" (85-90% of 1RM... note this is NOT a max)
The goal here is technical consistency and developing confidence (i.e. "not overthinking it") at increasing loads. Ideally we want to see 16 out of 16 rounds made for 32 total good lifts (no misses). If you miss during rounds 13-16 you MUST reduce the weight in the following round.
Thursday Tabata
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD FOR 04-05-18:
Tabata:
Row, Ski, or Bike For Calories
Deadlifts @ 185/135 lbs
Wall Balls @ 20/14 lbs to 10/9 ft
Box Jumps @ 24/20 in
Hollow Rocks
(Rest 1 Minute Between Movements)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest, and is repeated eight times (over the course of four minutes). Your score is the lowest rep count among the eight intervals for each movement.
This workout lasts 24 total minutes, including the 4 rest/transition minutes. The movements do NOT alternate - you complete all eight intervals of the movement, rest 1 minute, then move on to complete all eight intervals of the next movement.
Coach Kate: AR Clothing Swap
From Coach Kate:
Clothing Swap at AR!
I've put a bin upstairs, next to the cubbies, for clothes swapping. It might be a bit small, but something to get started. Add and subtract as desired. I'll donate everything (including the lost and found) before the AR move.
There's demand for a men's clothing swap too, I'll drum up another container for the boys. Guys, bring some clothes to share!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-04-18:
Alternating EMOM For 5 Rounds (25 Minutes):
1) 21/15 Calorie Row
2) 40ft Single DB Goblet Walking Lunges @ pick load
3) 15 Chest-to-Bar Pull-ups
4) 200m Run
5) Rest
If you're a ninja at C2B pull-ups then do every round of pull-ups unbroken for as long as possible. The DB can be as heavy as you like but you must maintain solid lunge mechanics, and you're not allowed to rest or rack the DB on the shoulder(s). If your reps for the row and/or the pull-ups fall then attempt to hold the new number for the remainder of the workout for that movement. Need to up the intensity? Run faster.
The Jerk Store Called...
Hey, George, the ocean called... they're running out of shrimp.
Classic.
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-03-18:
5-5-5
For Quality.
-then-
Push Jerk:
3-3-2-2-1-1
Climbing as Technique Allows.
-then-
A) AMRAP 3 Minutes:
9 Push Jerks @ 155/105 lbs
9 Box Jumps @ 24/20 in
Rest 4 minutes, then...
B) REPEAT!
Use a rack for the push jerks. Set-up your equipment with enough safe space for box jumping clear of your neighbors and dropping/missing the barbell if needed. Be mindful when re-racking the barbell so as not to miss the j-hooks.
(Compre to 04-04-17 and 07-05-16)
Monday Squats + Isabel Interrupted
The album cover?
WOD For 04-02-18:
Back Squat:
6-6-6-6 Climbing to a Heavy Top* Set, then...
Two Drop Sets:
1x6 @ 85% of your top set
1x6 @ 80% of your top set
*If possible, add to your top set of SIX from last week 03-27-18.
-then-
"AR's Isabel Interrupted"
For Time:
100 Air Squats
30 Power Snatches @ 135/95 lbs
100 Air Squats
(Compare to 04-03-17 and 05-09-16)
Waterfalls
You're welcome.
Happy Weekend!
Please note: the gym will be closed on Easter Sunday (April 1st).
WOD For 03-31-18:
"Don't Go Chasing Waterfalls: Version 3.0"
In Teams of THREE Athletes For Total Time:
BUY-IN: 1000m Run, Starting TOGETHER
Then, 2 Rounds EACH With "Waterfall" Start:
30/21 Calorie Row
25 Wall Balls @ 20/14 lbs to 10/9 ft
20 Toes-to-Bar
10-8-6 Curtis P Complexes @ 95/65 lbs (Athlete 1-2-3)
BUY-OUT: 100 Lateral Bar Burpees SPLIT
The Curtis P Complex is: Power Clean + Lunge Right + Lunge Left + Push Press
*All three athletes start the BUY-IN run TOGETHER and all three athletes must complete 1000m.
**The "Waterfall" start can begin with the first athlete to complete the run starting the row immediately (he/she does NOT have to wait for the other two athletes to complete the run). An athlete cannot start on a movement station until the teammate before him/her has cleared that station (e.g. Athlete 2 cannot start the wall balls until Athlete 1 has completed the wall balls, and Athlete 3 cannot start the row until Athlete 2 has completed the row).
***Teams cannot start the BUY-OUT until all three athletes have completed 2 full rounds - and the burpees over the barbell are shared and may be SPLIT in any fashion, with only one athlete working at a time (they do not have to equally split, step-overs are allowed).
Double Under Progression
EVANS AVENUE PARKING REMINDER During Construction (click for details).
Please note: the gym will be closed on Easter Sunday (April 1st).
If double unders continue to elude you the video above shows a great progression for practicing the movement in a step-by-step fashion. You've likely seen many (if not all) of these progression pieces before at Arena Ready, but sometimes hearing and seeing the instruction from a different source can make that last little bit click for someone - especially in a movement as fickle as the double under.
Practice, practice, practice!
Happy Friday, friends.
WOD For 03-30-18:
Tabata:
Side Plank (alternate sides for 4 total intervals each of right and left)
-then-
Sumo Deadlift:
6-6-6-6
Prioritize quality position over load.
-then-
5 Rounds For Time:
10 Sumo Deadlift High Pulls @ 95/65 lbs
10 Pistols (alternating)
50 Double Unders
Jenny Captures Open 18.5
EVANS AVENUE PARKING REMINDER During Construction (click for details).
Please note: the gym will be closed on Easter Sunday (April 1st).
Jenny documented the final 2018 Open workout at Arena Ready, and once again she captured some amazing shots of our people and community. Thank you so much, Jenny, for all that you do!
Check out the full gallery here - and give Jenny a hight five when you see her!
WOD For 03-29-18:
3 Rounds For QUALITY:
100m Single KB Front Rack "Waiter" Carry (50m Right / 50m Left) @ pick load
20 Hollow Rocks
-then-
EMOM 20 Minutes:
1 Snatch
Technically both Power and Full/Squat Snatch are allowed - but let's be honest, unless you're injured you should be snatching this workout with full squats to get the most out of the stimulus as possible.
Use FOUR different weights:
Minutes 1-5: "LIGHT" (approx 55-60% of 1RM)
Minutes 6-10: "MODERATE" (65-70% of 1RM)
Minutes 11-15: "MODERATE-HEAVY" (75-80% of 1RM)
Minutes 16-20: "HEAVY-ISH" (85-90% of 1RM... note this is NOT a max)
The goal here is technical consistency and developing confidence (i.e. "not overthinking it") at increasing loads. Ideally we want to see 20 out of 20 makes (no misses), with the snatch looking the same in minutes 16-20 as it does in minutes 1-5. If you miss during minutes 16-20 you MUST reduce the weight on the following minute.