Workout of the Day
A Snatch Start To Your Week
Our back squats will get a one day delay this week in light of our Saturday-Thursday air squat extravaganza combo (ramping-up for "Murph" anyone?).
Hope you all had a great weekend!
Bianca snatchin' into this week like woah!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-16-18:
On a Running Clock...
A) From 0:00 - 12:00
2 Power Snatches + 2 Overhead Squats:
12 minutes to establish a top set
B) From 17:00 - 24:00
AMRep 7 Minutes w/Ascending Ladder Rep Scheme of 3/3-6/6-9/9-12/12-etc:
Power Snatches @ 95/65 lbs
Chest-to-Bar Pull-ups
C) From 29:00 - 33:00
Tabata:
Side Planks
Alternate sides every interval for 4 total each of R and L.
Sweaty Saturday Special + Sunday Track Session with Coach Kim
Last weeks; group at the track with Coach Kim!
Check the private Arena Ready Facebook group for more info on track days with Coach Kim (including meet-up details and track location) -- this Sunday's session will start at 12pm RAIN OR SHINE! Grab some friends and get your aerobic capacity work in on the track!
WOD For 04-14-18:
"The PARTNER Anawanna Mile"
4 Total Rounds For Time:
6 Rounds of "The Chief"*
400m Run TOGETHER
1 Round of "The Chief" is:
3 Power Cleans @ 135/95 lbs
6 Push-ups
9 Air Squats
*Partners SHARE the power clean and push-up reps with only one person working at a time (reps do not have to be split evenly). Partners MUST BOTH DO THE AIR SQUATS TOGETHER and the next round of power cleans (or run) cannot begin until both athletes have completed the preceding air squats.
Happy Friday The 13th!
Happy Friday the 13th ya'll!
EVANS AVENUE PARKING REMINDER During Construction (click for details).
WOD For 04-13-18:
3 Rounds For Quality:
10 Single KB Front Rack Walking Lunges @ pick load
-then-
For Time:
40-30-20-10
Calorie Row, Ski, or Assault Bike*
Walking Lunges
KB Swings @ 53/35 lbs
*Women row, ski, or bike 28-21-14-7 calories.
Cindy + Isabel
The remixes continue this week. Puffy would be proud (ha ha, take that take that, uh).
G-Dub elevating for that chest-to-bar game.
WOD For 04-12-18:
Power Snatch + Hang Power Snatch + Overhead Squat:
10 minutes to build to a weight heavier than to be used for "Cindybel" (NOT a max)
-then-
"Cindybel"
3 Rounds For Time:
3 Rounds of "Cindy"
10 Power Snatches @ 135/95 lbs
1 Round of "Cindy" is:
5 Pull-ups
10 Push-up
15 Air Squats
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)