Tuesday: Back to Back EMOMs & an AMRAP

Moderate weight, high skill, high heart rate AMRAPs tend to tempt athletes to overlook foundational principals like maintaining a stable midline pulling from the floor or locking out the overhead position prior to standing with the bar, and instead race through the movements, allowing fatigue or distraction to take away from the opportunity to focus on executing each rep with precision and accuracy.

Today we’ll try to help you avoid this temptation by giving you a chance to really focus on refining the movements beforehand - using two back to back EMOMs of touch & go doubles with focus on mechanics and consistency prior to adding the intensity that comes with 3…2…1…GO! To get the most of this workout, try to make each rep of the metcon feel as good as your best set of each EMOM.

Enjoy!

WOD for 07-23-19:

EMOM 6 Min:
2 Snatch (Touch & Go)

Rest 2 Minutes, then…

EMOM 6 Min:
2 Clean & Jerk (Touch & Go)

Rest 2 Minutes, then…

AMRAP 12 MIn:
3 Snatch @ 135/95 lbs.
6 Clean & Jerk @ 135/95 lbs.
9 Chest-to-Bar Pull-Up
54 Double Under

The BURN of Light & (Im)Polite

The beauty of a light and short-ish AMRAP is that you really have very little reason (or excuse) to stop or rest… which begs the question, “how much is this one going to BURN???”

Happy Monday, everyone.

WOD For 07-22-19:

Behind The Neck Strict Press:

5-5-5-5-5 For QUALITY

Strict Press:

5-5-5-5-5 Climbing

Push Press:

3-3-3 Climbing

-then-

AMRAP 7 Minutes:

Sumo Deadlift High Pulls @ 75/55

Push Presses @ 75/55 lbs

Summery Saturday?

Enjoy!

WOD for 07-18-19:

With a Partner, Complete as Many Rounds & Reps as Possible in 25 Min:

Run 200m Together
20 Burpee Box Jump Over @ 24/20 in.
Run 200m Together
20 Toes to Bar
20 Pull-Up
Run 200m Together
60 Wall Ball @ 20/14 lbs. to 10/9 ft. Target

Zhivotnoye: Russian for Animal

In honor of our newest member, and in preparation for today’s workout, a helpful description of proper kettlebell technique:

WOD for 07-18-19:

Every Two Minutes for 10 Rounds:
2 Cleans + 1 Jerk

Squat cleans, power cleans, push jerks and split jerks are all acceptable. Start with a weight that feels light and work to maintain consistent technique across all reps and sets as weight climbs. Decrease weight if you miss and/or if your technique begins to break down.

-then-

Zhivotnoye (Russian for Animal)

For Time:
150 Russian Kettlebell Swings @ 70/53 lbs.

Sloth Attack!

We were going to be done with the sloth videos, but today Sormeh admitted that she was a little hurt that we didn’t credit her with the great sloth question, so, to make it up to her, a sloth video to answer her question.

What happens if a sloth tries to attack you?

Based on Googling, it turns out sloths actually can claw and bite humans, but they usually don’t. So, don’t try to befriend them or anything, but you’re probably safe in the event of an unexpected encounter.

Also, for today’s workout, it’s only 9 minutes, so it’s probably best to go faster than a sloth. Even one who’s chasing you.

WOD for 07-18-19:

Hang Power Snatch
10-8-6-4-2-[4 DROP SET]

-then-

AMRAP 9 Min:
27 Double Under
21 Cal Row
15 Hang Power Snatch @ 115/75 lbs.
9 Ring Dip

Flash Flash Hundred Yard Dash

Apparently Sarah posted a video of a sloth yesterday in response to some QoD commentary.

Well, here’s Day 2 in a row of sloth videos BECAUSE DAD JOKES.

WOD For 07-17-19:

Deadlift:

3-3-3

Climbing

***Superset 7-10 Hollow Rocks Between Sets, Including Your Warm-up Sets.

-then-

“Running Christine”

3 Rounds For Time:

400m Run

12 Deadlifts @ Bodyweight

21 Box Jumps @ 24/20 in

Since the above video puts us somewhat on the topic of the DMV… sure go ahead and use your weight as listed on your current driver’s license AKA your “media guide weight.” Unless, of course, your driver’s license is like mine and puts you at 15-20 lbs under Rx LMAO.

What if a Sloth Tried to Claw You?

Last Thursday the QOD was “What jungle animal would you want to tame for a pet?” As usual, the answers were wonderful, but in particular, the answer of sloth led to an important question:

What would happen if a sloth tried to claw you?

Think about that for a second.

WOD For 07-16-19:

5 Rounds, Go Every 6 Minutes:

7 Back Squats @ 225/155 lbs

25 Push-ups

500m Row

The back squat weight should not exceed 60% of your current 1-rep max.

If you have less than 1:00 of rest for every round then scale back the weight, the push-ups, and/or the row. In fact if you have less than 1:30 rest you may want to consider that as well.

Motivation Monday: The Good Stuff

"All the good stuff is on the other side of tired." 

-Andre Agassi

WOD For 07-15-19:

2 Rounds For Quality:

Max Set of Strict Chest-to-Bar Pull-ups

20 Single Dumbbell Strict Press (10 Right / 10 Left)

80ft Single Dumbbell Overhead Carry (40 ft Right / 40 ft Left)

10 Single Dumbbell Overhead Squats (5 Right / 5 Left)

4 Single Dumbbell Turkish Get-ups (alternate sides)

You pick the weight for each of the DB movements, but be sure to prioritize position and movement quality over speed or loading.

-then-

AMRAP 8 Minutes:

8 Chest-to-Bar Pull-ups

16 Single Dumbbell Overhead Walking Lunges @ 50/35 lbs

Switch sides with the dumbbell whenever you like, but we recommend splitting the reps roughly 50/50 right/left.

Sweaty Saturday Special: The Dumbbell Thruster

It’s just like the barbell thruster, except a tiny bit spicier (how bad could it be, it looks so harmless in the video). But remember, if you drop the dumbbells at any point it means two things:

1) You’re not strong enough to be using that weight in the first place

2) Coach Hillary will tackle you from a sprinting start

XOXO and Happy Weekend!

WOD For 07-13-19:

With a Partner AMRAP 25 Minutes:

500m Ski or Row

10 Burpee Box Jumps @ 24/20 in (facing box not required)

20 Dumbbell Thrusters @ 50/35 lbs (each side)

60 Double Unders

Only one athlete working at a time, switch whenever you like.

Bueller?

As it turns out many of you took Thursday’s blog title seriously. So your cherry-picking gift on Friday is 185/135 overhead for 6 rounds. Have fun with that, friends.

Oh, and Happy Friday!

WOD For 07-12-19:

1 Power Clean + 3 Push Jerks:

12 Minutes to Build to a Three Heavy Sets (which should be heavier than the weight you’ll use below)

-then-

6 Rounds For Time:

20 Wall Balls @ 20/14 lbs to 10/9 ft

10 Toes-to-Bar

5 Push Jerks @ 185/135 lbs

See You on Friday?

This one is actually pretty fun based on feedback received over the last several years, and it’s definitely a nice change-up from all the barbell, KB, and dumbbell work.

So don’t hit that cancel button so fast, partner… just get in here and get moving. You’ll be better for it, and your buddy will be happy to have had you as a teammate.

WOD For 07-11-19:

With a Partner, 10 Rounds EACH PERSON For Time:

250m Row

10 Burpees

(1 Minute Rest Between Rounds)

This is "you go, then I go, then we REST one minute." 

Both partners complete 10 rounds EACH — so YES it’s technically 20 total rounds (but that just looks nasty when written out, so chill out I can do math).

(Compare to 06-04-18, 05-19-17, 09-27-16)

Mid-Week Deads

WOD For 07-10-19:

4 Rounds For Quality:

4 Deadlifts @ 80-85% of CURRENT 1RM

4 Box Jumps @ 30/24 in

-then-

AMRAP 6 Minutes:

2-4-6-8-10-etc…

Deadlifts @ 155/105 lbs

Box Jumps @ 24/20 in