Workout of the Day
Thursday Intensity Sans Barbell
After all the various squatting, upper pushing, lunging (and running) the last few days we’ll use Thursday’s program to incorporate hinging, upper pulling, and rowing. You got your aerobic fill on Monday & Tuesday, so Thursday’s WOD should feel fairly anaerobic (i.e. sprint hard, rest, repeat & hold your pace). Not to worry, the barbell awaits us again on Friday, friends.
Let's go team!
WOD For 09-05-19:
5 Rounds, Go Every 5 Minutes:
21/17 Calorie Row
15 KB Swings @ 70/53 lbs
9 Chest-to-Bar Pull-ups
Each round is a sprint, and each round is for time. Can you start fast and hold the pace through all 5 rounds?
Partner Snatches "Touch-and-Go"
A little mid-week partner power snatch + OHS piece should make for a spicy Wednesday WOD!
WOD For 09-04-19:
With a Partner On a Running Clock...
A) 0:00 - 12:00
2 Power Snatches + 2 Overhead Squats ("Touch-and-Go"):
12 minutes for both partners to build to a top set using the same barbell
B) 15:00 - 27:00
AMRAP 12 Minutes:
10 Box Jumps @ 24/20 in
8 Power Snatches @ 95/65 lbs
6 Overhead Squats
One person working at a time. Complete one FULL round of 10-8-6 then switch.
Yes, the power snatches and OHS should be "touch-and-go" and unbroken to start the workout.
Track Day Turnout- Thank You Coach Kim
It was another great turnout on Monday morning for Coach Kim's Labor Day Track WOD. A group of 30 Arena Ready athletes plus a bunch of kiddos (and dogs!) came out to start their holiday right.
Thank you, Kim, for another awesome hero WOD - can't wait to do it again next year!
WOD For 09-03-19:
3 Rounds For MAX REPS (0:45 Per Movement / 0:15 Rest Between Movements):
Burpees
Wall Balls @ 20/14 lbs to 10/9 ft
Hang Power Cleans @ 115/75 lbs
Med Ball Sit-ups @ 20/14 lbs
Shoulder-to-Overhead @ 115/75 lbs
(Rest 1:15 Between Rounds)
This workout is 17 total minutes, including rest periods, and your score is total reps across all 3 rounds.
Labor Day Track WOD With Coach Kim!
Coach Kim will be running her traditional Labor Day Track WOD on Monday morning, September 2nd - it's the hero WOD "Laredo" and is one helluva running & bodyweight workout. She will have scaling options ready to rock for all levels so get your butts out to the track to start your Labor Day off right.
The workout will take place at CCSF Track (AKA George Rush Stadium) and meet up time on Monday morning is 9:00am sharp. Google map 324 Havelock Street for directions to the base of the parking lot where Kim will gather the group!
WOD For 09-02-19:
6 Rounds For Time:
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
(Workout courtesy of CrossFit.com )
Labor Day Track WOD Tradition!
Labor Day Track WOD
Coach Kim will be leading her annual Labor Day Track WOD this coming Monday, September 2nd at 9:00am!
Her annual tradition is a doozy of a workout (it's a hero WOD) so if you want to get your Labor Day started right be sure to come out and enjoy some fitness with your Arena Ready friends. Check the private Arena Ready Facebook Group for full details on location and the workout itself.
Not on Facebook? Ask a Coach at the gym and we'll get you the 4-1-1.
On Facebook but not in the private Arena Ready Facebook group? C'mon now, didn't you read your On-Boarding email??!! (don't answer that since I usually know already by your lack of Beyond The Whiteboard entries)
Request to be added to the group (if you're not in it) so you don't miss out on anything Arena Ready related!
Sweaty Saturday Special: Partner Posterior Pulling
Get your Saturday fitness on by coming in, grabbing a partner, hitting the row fast (not “all out” unless you’re a pulling machine… but even then, c’mon now), getting through the deadlifts mindfully and with good solid technique, then going like hell on the burpee box jumps.
Lather, rinse, repeat.
(Then maybe take a nap in the afternoon)
WOD FOR 08-31-19:
With a Partner…
FIVE Cycles of 4:00 Work / 2:00 Rest For MAX REPS (28 Total Minutes):
600m Row (FM Pairs = 550m, FF Pairs = 500m)
21-20-19-18-17 Deadlifts @ 225/155 lbs
MAX REPS Burpee Box Jumps @ 24/20 in
*Deadlift reps start at 21 and then decrease by 1 each cycle
*Only one partner working at a time, switch whenever you like (tagging not required)
*Score = total Burpee Box Jumps across all 5 cycles (facing the box is not required)
Friday Fun Day
Here’s the third week with this complex and the weights can go up just a tick for those of you who have been crushing your sets with good, clean, snappy technique over the last couple of sessions.
Happy Friday, weightlifting friends!
WOD For 08-30-19:
Every 90 Seconds For 20 Rounds (30 Minutes):
Hang Squat Clean + Front Squat + Jerk
*Use FOUR Weights:
ROUNDS 1-5: Light (50% of 1RM C&J)
ROUNDS 6-10: Moderate (60-65%)
ROUNDS 11-15: Moderate (70-75%)
ROUNDS 16-20: Moderate-Heavy-ish (80-85%)
*Technical Consistency! Ideally 20 of 20 made rounds, no misses!
*If you miss during Rounds 16-20 you MUST lower the weight the next round.
*Any style of jerk is allowed.
Fast... Heavy... Long... Light
That summarizes the week of training up to this point, and so Thursday sees the “light” barbell stimulus of this set of WODs. For these snatches/OHS in the conditioning piece we'll go light and steady, with overhead elements back in play after a break for the shoulders on Wednesday (hello 5K row!).
Can our advanced athletes hold on to big sets in this one to try and take large chunks out of the forties? Beginner and intermediate athletes should scale accordingly to keep the rep sets consistent and the rest periods short in an effort to maintain our intended stimulus -- let's call said stimulus "burn-y"... that seems accurate.
Burn, baby, burn.
WOD For 08-29-19:
2 Power Snatches + 2 Overhead Squats:
10 Minutes to Build to a Top Set (not a max)
-then-
For Time:
20 Lateral Bar Burpees
40 Toes-to-Bar
40 Power Snatches @ 75/55 lbs
40 Overhead Squats
20 Lateral Bar Burpees
Unbroken Double Unders
Remember that one time when a woman named Molly Metz did 10 straight minutes of unbroken double unders? That's 1,434 reps UNBROKEN.
It sorta makes 26 unbroken reps ten times look like child's play, no?
WOD For 08-28-19:
With a Partner For Time:
5000m Row
***At 0m (i.e. to start the workout) and every 500m thereafter BOTH partners must simultaneously complete:
26 Unbroken Double Unders
6 Pistols (alternating legs)
*Only one athlete rowing at a time - share the same rower and switch whenever you like.
*The row cannot re-start until both partners have completed the DU and pistol reps.
3-2-1 Contact
Sorry, no Tuesday (or Monday) main site WOD this week… instead an Arena Ready original, with some nostalgia mixed-in because that’s just how we roll.
If you're around my age, were at least moderately (and perhaps proudly) nerdy as a child, and were allowed to watch educational public television, then you likely know this opening theme fairly well.
When I originally named Tuesday's WOD I looked up the old "3-2-1 Contact" opening theme and was pleasantly surprised & reminded of how many times that opening sequence actually includes sports movements and activities. It literally shows athletes doing gymnastics, throwing (which is closely related to weightlifting), and jumping in various forms.
How serendipitous indeed…
WOD For 08-27-19:
"3-2-1 Contact"
15 Rounds For Time:
3 Box Jumps @ 30/24 in
2 Ring Muscle-ups
1 Clean @ 225/155 lbs
Monday Mash-up: Running Clock
When you squeeze more into your Monday workout than most people do all week, that’s winning!
Happy Monday.
WOD For 08-26-19:
On a Running Clock...
A) 0:00 - 10:00
AMRAP 10 Minutes:
21 KB Swings @ 53/35 lbs
15 Wall Balls @ 20/24 lbs to 10/9 ft
9 Hand-Release Push-ups
B) 12:00 - 24:00
Back Squat:
12 Minutes to Build to a Heavy Triple
*If possible, add to your top set from 08-13-19
C) 26:00 - 30:00
Tabata:
Medicine Ball Russian Twists @ pick load
The Barbell: Can't Stop Won't Stop
Even on Sweaty Saturdays with a partner… I mean, that’s why you’re here right?
Happy weekend, weightlifting friends!
#ButWhatDoYouDoForCardio
WOD For 08-24-19:
WITH A PARTNER, ON A RUNNING CLOCK...
A) 0:00 - 10:00
Power Snatch:
10 minutes for both partners to establish a triple (NOT a 3RM) using the same barbell
*Touch-and-go is not required but is encouraged for as long as safely possible in order to prep for the lighter reps in Part B
B) 13:00 - 32:00
FIVE Cycles of 3:00 Work / 1 Minute Rest For Total Rounds:
3 Power Snatches @ 115/80 lbs
6 Lateral Bar Burpees
9 Air Squats
*Each partners completes ONE FULL ROUND of 3-6-9 then switch
*Re-start each cycle exactly where you left off (i.e. score this continuously with one grand total of rounds + reps for all 5 cycles)
Friday Barbell Therapy
The competitive weightlifters in the gym will tell you that one way to increase proficiency with your lifts, and thus eventually lift more weight (and do it better), is to build volume and repeat reps with the barbell focusing on technical consistency above all else. Another way of saying this is to work on making every lift, and every set, look exactly the same regardless of the weight on the bar.
Welp, here’s your chance to do just that. If this looks familiar to you then you’re spot-on… and that deja vu feeling is something that the AR weightlifters know well, since that’s where the magic happens.
Happy Friday, barbell friends!
WOD For 08-23-19:
Every 90 Seconds For 20 Rounds (30 Minutes):
Hang Squat Clean + Front Squat + Jerk
*Use FOUR Weights:
ROUNDS 1-5: Light (40-50% of 1RM C&J)
ROUNDS 6-10: Moderate (50-60%)
ROUNDS 11-15: Moderate (60-70%)
ROUNDS 16-20: Moderate-Heavy-ish (70-80%)
*Technical Consistency! Ideally 20 of 20 made rounds, no misses!
*If you miss during Rounds 16-20 you MUST lower the weight the next round.
*Any style of jerk is allowed.