Sweaty Saturday Teams of Three

Happy Weekend, ya’ll.

WOD For 01-26-20:

In Teams of THREE Athletes…

For Time:

100 Calorie Row

100 Wall Balls @ 20/14 lbs tp 10/9 ft

80 Calorie Row

80 Hang Power Cleans @ 155/105 lbs

60 Calorie Row

60 Toes-to-Bar

40 Calorie Row

40 Push Jerks

20 Calorie Row

20 Clean & Jerks

*One athlete working at a time, switch whenever you like — reps do NOT have to be split evenly.

Friday Snatches: Hang then TnG

Before we ramp back up on the conditioning with Saturday’s partner piece we’ll spend Friday working on breaking down the snatch, as well as practicing barbell cycling efficiency under some mild-to-moderate, carefully measured fatigue. This is not the “omg I’m laid out on the floor in post-WOD spiciness” type of day, but more of a blend of technique & speed work, followed by learning to hold position while moving effectively with the bar.

Happy Friday, fitness friends!

WOD For 01-24-20:

2 Hang Power Snatches + 1 Overhead Squat:

10 Minutes to Build to a Top Set (not to exceed 75% of your 1RM snatch)

-then-

Every 90 Seconds For 10 Rounds:

ROUNDS 1-5:

5 Lateral Bar Burpees

3 Snatches “Touch-and-Go”

ROUNDS 6-10:

5 Lateral Bar Burpees

2 Snatches “Touch and Go”

Climbing in weight is allowed but not required, and technique should be your guide. Both power and full (AKA “squat”) snatches are allowed.

Thursday: Barbell Strength Day

After 3 days of intensity with technique drills, skill pieces, and interval work/rest sprints in the mix, we slow down a little and take the weights up with an all barbell strength day. #LiftAndSit

WOD For 01-23-20:

Front Squat:

5-5-5-3-3-3

Use a rack. Climb as your technique allows.

-then-

Sumo Deadlift:
5-5-5-3-3-3

No, it’s not a high pull. Climb as your technique allows.

Wednesday: Skill & Intervals

A little mid-week bodyweight & skill piece incorporates work/rest intervals after 2 days of constant work domains. The row should be a sprint and you should want that entire 3 minutes of rest before starting it all again (longer rest = faster pace!).

WOD For 01-22-20:

4 Cycles of 3:00 Work / 3:00 Rest For Max Calories Rowed:

15 Pull-ups

50 Double Unders

10 Burpee Box Jump Overs @ 24/20 in

Max Calorie Row

Score = total calories rowed after all 4 cycles.

Tuesday: Unilateral Dumbbell Bonanza

Following Monday’s barbell clean work and bilateral lower & upper pushing we see Tuesday’s program shift to unilateral work with the dumbbell, requiring stability, position, technique… and, of course, an engine that can sustain a good pace. Enjoy!

WOD For 01-21-20:

For Time:

500m Row, 500m Ski, 400m Run, OR 30/21 Calorie Assault Bike

40 Single Dumbbell Hang Power Snatches @ 50/35 lbs

20 Single Dumbbell Overhead Walking Lunges

500m Row, 500m Ski, 400m Run, OR 30/21 Calorie Assault Bike

40 Single Dumbbell Shoulder-to-Overhead

20 Single Dumbbell Overhead Walking Lunges

500m Row, 500m Ski, 400m Run, OR 30/21 Calorie Assault Bike

40 Single Dumbbell Hang Power Clean

20 Single Dumbbell Overhead Walking Lunges

*For all of the dumbbell movements you must switch sides (with the dumbbell) every 10 reps.

MLK Holiday Class Schedule

On Monday (Martin Luther King Jr. Day) we’ll be running a full class schedule EXCEPT for 7pm class which has been cancelled. We hope to see you in the gym!

WOD For 01-20-20:

18 Minutes to Build to a Top Set:

3-Position Hang Power Clean + 2 Front Squats

*The 3 positions today are: high hang, mid hang, low hang (i.e. below knees)

-then-

AMRAP 10 Minutes:

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

12 Hand Release Push-ups

9 Hang Power Cleans @ 115/80 lbs

Sweaty Saturday: Return of the "Lungester"

Push, pull, hinge, squat, lunge, jump, unilateral work.

You want it, we got it.

Get in here and get after it, Team!

WOD FOR 01-18-20:

With a Partner, AMRAP 25 Minutes:

10 Rounds of “CINDY”

20 Single Dumbbell “Forward Lungesters” @ 50/35 lbs (alternate sides each rep)

30 Deadlifts @ 225/155 lbs

40 Box Jumps @ 24/20 in

*Only one partner working at a time, switch whenever you like 

*ONE round of "CINDY" is:

-5 Pull-ups

-10 Push-ups

-15 Air Squats

*ONE rep of "Single DB Fwd Lungester" is:

-Hang Clean

-Lunge RIGHT then LEFT (step forward)

-Thruster

Friday Barbell Therapy, With a Twist

Once again, just a “little bit” of interference of metabolic demand in the mix with the snatches. We pretty much never leave well enough alone, haha. Your fitness will thank you for it.

WOD FOR 01-17-20:

EMOM 20 Minutes:

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

1 Snatch

*Start at approximately 70% of your current era 1RM and climb incrementally to HAP (“heavy as possible”) with good technique.

*Both power snatches and full (AKA “squat”) snatches are allowed.

Thursday: Skill & Intensity

The barbell is back (we never stray for too long!) and we put some skill demand in the met-con mix following a strength piece building to a heavy single. Enjoy.

WOD FOR 01-16-20:

Hang Power Clean:
5-4-3-2-1

-then-

FIVE Cycles of 1:30 Work / 1:30 Rest For MAX REPS:

10 Handstand Push-ups

50 Double Unders

MAX REPS Hang Power Cleans @ 135/95 lbs

*Score is the total number of hang power clean reps completed across all 5 cycles.

Mid-Week Partner Piece

And not a barbell in sight…

WOD FOR 01-15-20:

With a Partner, AMRAP 22 Minutes:

1000m Row

44 Med Ball Sit-ups @ 20/14 lbs

33 Burpees Over the Rower

22 Chest-to-Bar Pull-ups

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

*Can you and a teammate start fast, hold on, and make 3+ rounds?

Know Thyself: Train Like An Athlete

If you’ve been at Arena Ready for a while you’re familiar with the WOD format of Tuesday’s workout. Occasionally we do these medium-longer EMOMs with the intention of a higher intensity output (think of the ones where you thought to yourself “OMG Rob I HATE YOU RIGHT NOW”) — generally those days have a very specific/set number of reps and loading, and sometimes we make it even spicier by seeing if you can “hold a number throughout the entire WOD” (like a type of expanded Tabata torture method HAHA).

In other instances we allow for a range of experiences in our athletes by giving the choice of loading, and in many ways intensity, to the person doing the workout. Another way of thinking of this is “Choose Your Own Adventure” — lighter loading and a more intentional focus on movement quality for those who seek movement in the vein of a recovery day or lighter intensity stimulus, and heavier loading for those who feel primed to take on more intensity and/or work. The WOD can feel very different to different people, and that’s exactly our intention on these days.

So, check-in with yourself and take a quick inventory of how your body is feeling this week — have you trained consistently over the holidays, how has your sleep/nutrition/recovery been, what’s the climate like at work and/or home, did you travel recently, etc — and make a smart decision on how to approach this WOD in your first “full week back” (for some, perhaps second week back for others) so that you get the most benefit. Remember that the goal is to be able to come back tomorrow and/or for the balance of this week and continue to train productively and intelligently. Opportunities abound for intensity, speed, and other outputs in the days to follow — so when given a clear choice of how to guide your ship make sure to point it in the direction that best suits your current training/recovery/life situation.

On the other hand, if you look at this workout and think “that’s it?” or think that the Monday program was “too easy” then I have a message for you — you don’t need harder workouts, you need to go harder. Trust me, I see all the scores (from in the gym, from remote athletes, from coaches and competitors testing the WODs for me) and NONE of the people posting the fastest times and highest scores report that the workouts are “easy” (e.g. doing Monday’s met-con in 2:30 or under HURTS YOUR SOUL REAL BAD, just like an “all out” 800m sprint does).

Know thyself, train smart, train hard, be an athlete.

WOD FOR 01-14-20:

Alternating EMOM For 7 Rounds (21 Minutes):

Minute 1) 5 Back Squats @ pick load

Minute 2) 5 Explosive Box Jumps @ 30/24 in THEN 10 Russian KB Swings @ pick load

Minute 3) 0:45 Second Plank Hold

Monday 3-2-1 and 21-15-9

Here’s what could be considered (in many ways) as the opposite of Saturday’s Partner WOD slog. We’ll start the week with a 3/2/1 barbell complex (building on the upper push Monday from last week) and then tackle a 21-15-9 sprint couplet that will make even the fastest of us wish the barbell were heavier so we had an excuse to slow down. This flavor of light-moderate loading and short time domain reminds me a little of the feeling of running an “all out” 800 meters on the track. Good times.

Enjoy!

WOD FOR 01-13-20:

3 Power Cleans + 2 Push Presses + 1 Push Jerk:

15 Minutes to Build to a Top Set

*Touch-and-go is not required for the power cleans but is encouraged for as long as possible with good technique.

-then-

For Time:

21-15-9

Power Cleans @ 115/80 lbs

Push Presses @ 115/80 lbs

*No rack, use the same barbell (yes, someone will inevitably ask).

*Push jerks are not allowed (AKA no re-bending of the legs with the barbell overhead). Here’s a hint… if it feels super easy (even if you’re a competitor) you’re probably push jerking and re-dipping under the bar.

*Can you hold on to the bar longer than you want to (with good technique of course) and push the pace?