Sweaty Saturday Power Hour

Filled with partner power cleans!

WOD For 02-08-20:

With a Partner, AMRep 22 Minutes:

60 Calorie Row

30 Power Cleans @ 135/95 lbs

60 Calorie Row

30 Power Cleans @ 155/105 lbs

60 Calorie Row

30 Power Cleans @ 185/125 lbs

60 Calorie Row

MAX REP Power Cleans @ 205/145 lbs

Friday: Surprise, It's Snatch Work!

I mean really though, is anyone surprised?

Happy Friday, weightlifters!

WOD For 02-07-20:

Overhead Squat:

3-3-3-3-3

Climbing to a top set in 12 minutes.

Bar MUST be snatched fro the floor — no squat racks, and no cleans-to-back-rack-to-jerk. Snatch the dang bar, that’s what we’re supposed to be practicing anyway!

-then-

Every 90 Seconds For 10 Rounds (15 Total Minutes):

1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch

Thursday: Partner Aerobic Piece

After a couple of heavier days on the legs and then some overhead work with a s sprint-ish triplet, we’ll use Thursday’s program to go longer and lighter.

WOD For 02-06-20:

With a Partner, AMRAP 25 Minutes:

100 Double Unders

1000m Row

70 Kettlebell Swings @ 53/35 lbs

40 Burpees

70 AbMat Sit-ups

One person working at a time, switch whenever you like.

Wednesday: Split Jerks & Single DB Work

Tuesday’s heavy back squats set the table for Wednesday’s overhead work — technique, stability, and an opportunity for intensity (for those whose mechanics and consistency have earned it) in the form of a sprint-y AMRAP.

Happy Hump Day, fitness friends.

WOD For 02-05-20:

Split Jerk:

3-3-3-3-3-3

Cleaned from the floor (no rack unless necessary)

-then-

AMRAP 6 Minutes:

6 Box Jumps @ 30/24 in

12 Handstand Push-ups

24 Single Dumbbell Overhead Walking Lunges @ 50/35 lbs

Switch sides with the dumbbell after 12 reps (i.e. halfway through each set)

Tuesday Heavy Squats: 10 Working Sets

Tuesday’s program is all about quality reps under load with 10 working sets (not including warm-up sets) — we’ll build to 3 heavy singles at approx 90% of your CURRENT ERA 1-rep max. If you don’t have a current era 1RM and/or don’t know what that should feel like, then aim for 3 singles where you have to really focus each time and work hard for that quality, heavy rep — and you’ll want AT LEAST 2-3 minutes rest between those efforts, so that you are not missing any attempts.

LET’S GO TEAM!

WOD For 02-04-20:

Back Squat:

5 @ 50%

5 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90%

1 @ 90%

Monday Mood

I don’t want to talk about it.

WOD For 02-03-20:

Deadlift:

5-5-5-3-3-3

Climbing to a top set (not a 3RM) in 12 minutes.

-then-

5 Cycles of 1:30 Work / 1:30 Rest For Total Deadlift Reps:

5 Ring Muscle-ups

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

Max Reps Deadlifts @ 155/105 lbs

This deadlift loading is intentionally light, but remember that you have to get there first. If you’re running out of time to get to the barbell then scale so that you have approx 30 seconds for deadlifts in the early cycles. Here’s a hint… if your MUs and WBs are not unbroken you probably need to scale.

Alternatively, if you have much more than that you’re likely scaling too much. Be an athlete, hold yourself accountable.

(Pre) Superbowl Sweaty Saturday Special

Happy weekend, 49er fans!

WOD FOR 02-10-20:

With a Partner Against a 25-Minute Clock:

BUY-IN: 800m Run TOGETHER

… then, AMRAP of…

30 Sumo Deadlift High Pulls @ 95/65 lbs

30 Push Presses

30 Lateral Bar Burpees

30 Thrusters

30 Calorie Row, Ski, or Assault Bike (FM Pairs = 27 Cal / FF Pairs = 24 Cal)

*The faster runner starts on the SDHP immediately and does NOT have to wait for their partner to complete the run.

*One athlete working at a time on the AMRAP, switch whenever you like (tagging not required).

Friday Snatches: EMOM

It’s EMOM format this week and we’ll start each minute with dubs, so the accumulation of fatigue will be more skill-based than anything else. If you’re efficient with double unders then this will most likely feel fun and methodical (assuming you also like to snatch… but let’s face it just about everyone here likes snatching). If your double unders need work then you’re going to have plenty of opportunity to practice them in twenty total small doses.

Remember to do the math and keep in mind a reasonable total volume if you don’t regularly train higher repetition jumping — and if, by chance, you forget to do so don’t worry our scaling will remind you as always.

Happy Friday, friends!

WOD FOR 01-31-20:

EMOM 20 Minutes:

15 Double Unders

1 Snatch

*Start at approximately 70% of your current era 1RM and climb to HAP (“heavy as possible”) with good technique. Climbing every round is NOT required — go by feel and focus on technical consistency by making every rep look the same regardless of weight.

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

Thursday: Light, Polite, and Spicy

Where’s Kyle when you need him to ask the legendary question, “Should these be unbroken?”

WOD FOR 01-30-20:

6 Rounds of 1:30 Work / 1:30 Rest For MAX REPS:

10 Deadlifts @ 185/135 lbs

10 Lateral Bar Burpees

10-9-8-7-6-5 Toes-to-Bar

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

*Toes-to-Bar decrease by 1 rep in each round

*Score = total number of Wall Balls completed at the end of 6 rounds

*For every rep of uncompleted movements subtract 2 reps from your score (i.e. “2 for 1” penalty for every time you don’t make it to the Wall Balls)

*Scale appropriately so you don’t get penalized!

-then-

2 Rounds For QUALITY (Not For Time):

20/15 Calorie Row, Ski, or Assault Bike @ RECOVERY PACE

40ft Side Lunges AKA Alternating Cossack Squats

0:30 Seconds Perfect Plank Hold

Wednesday: Push, Push, Lunge

“Live your life in couplets and triplets. Go heavy at least once a week. Every now and then go long. Eat real food. Work hard. Rest when you need to. Laugh a lot. Get out of the gym. Shut your phone off. Enjoy life.”

-Pat Sherwood

WOD FOR 01-16-19:

Push Press:

5-5-3-3-1-1-1

*From a rack

-then-

AMRep 8 Minutes:

2, 4, 6, 8, 10, 12, etc…

Deficit Handstand Push-ups

12, 14, 16, 18, 20, 22, etc…

Single KB Front Rack Walking Lunges @ 53/35 lbs

*You MUST switch KB front rack sides halfway through each rep round (e.g. the round of 12 must be 6 reps with KB racked RIGHT then 6 reps racked LEFT)

If You Can Hear My Voice Clap Twice

For any athletes in classes running 2 groups for Tuesday’s WOD — please do our coaches a solid and pay careful attention to the logistics instructions and scaling recommendations in the gym so that this spicy workout runs just as smoothly as it should.

We have a thought-out plan (as always) so while we realize your suggestions given in class during the set-up/warm-up phases are coming from a good place (thank you for trying to help) it actually makes it harder to organize things because we already have a pre-planned system ready to go. It’s almost as if the coaches do this regularly or something LOL.

Thank you & enjoy!

WOD FOR 01-28-20:

3 Rounds For Max Reps:

3 Minutes of Rowing For Calories

2 Minutes of Squat Cleans @ 165/115 lbs

1 Minute of Bar Muscle-ups

(Rest 2 Minutes Between Rounds)

*There is no built-in transition time from movement to movement

*Post THREE scores in the gym: total reps for Rounds 1, 2, and 3 

(WOD inspired by Josh Bridges and slightly modified by Coaches Rob & Katoa)

Healthy Habits Challenge: One Week To Go!

With a week to go in the Healthy Habits challenge, it seems worth a check in: how’s it going?

Based on the number of stickers on the wall, it looks like many of you are having some success finding ways to alter your routine, and in doing so earning shiny stickers and moving towards better habits.

Others are a bit more spotty, indicating there may be room for some continued focus on these new habits. So often I see people struggling to create new habits because they think they lack sufficient willpower, or because they need to try harder, and while occasionally that may be true, more often I think it comes down to one of two things:

1. You don’t actually want to change the habit. If you’re realizing this is you (I’ll keep my coffee thanks!) it’s ok to accept that you’re happy with your current lifestyle, keep your mind open to whether it’s becoming an issue later on, and move on. 

2. You need a better plan. For people who find themselves desperate for a coffee mid afternoon, and cave on the caffeine challenge - maybe they needed to commit to an earlier bedtime, or doing less overnight phone checking, or somehow getting more restful sleep. Maybe you cave on the sugar challenge because you forgot to plan ahead and bring lunch (or maybe you forgot lunch altogether). In this case, see if you can identify a common precursor to a “lapse in willpower” and change your strategy a bit during this final week. 

While there’s only a week to go in the challenge, this is the first week of the rest of your life. Are you firming up a habit that will improve your lifestyle for good? Or could you stand to recommit to making this the first week of the rest of your life?

Let us know how we can help!

WOD For 01-27-20:

For Time:

42-30-18 of

KB Swings @ 70/53 lbs

21-15-9 of

Burpee Box Jump Overs @ 24/20 in (must face the box)

-then-

Tabata:

Med Ball Russian Twists @ pick load