Wednesday Clean Variations

Full and power from the hang, and full and power from the floor!

WOD For 02-12-20:

Hang Power Clean + Hang Squat Clean + Power Clean + Squat Clean:

5 Sets of (1+1+1+1)

Climbing as technique allows. Attempt to perform all 4 reps of the set unbroken without re-setting or dropping.

-then-

AMRAP 9 Minutes:

5 Lateral Bar Burpees

5 Power Cleans @ 135/95 lbs

5 Front Squats

***At the 0:00, 3:00, and 6:00 mark you must ROW 20/16 CALORIES. After rowing pick up where you left off in the 5-5-5 triplet.

Going Overhead, On a Tuesday

If you’re signed up for one of the morning classes with Coach Lisa then this programmed day is a special treat — there are few coaches out there who can teach the overhead barbell movements better than the very person who almost never misses a jerk… Mini Rex Lisa!

WOD For 02-11-20:

Strict Press:

5-3-1-1-1

Push Press:

5-3-1-1-1

Push Jerk:

5-3-1-1-1

Monday: Measured Wall Balls & Skill Intensity

Hope you all had a great weekend!

WOD For 02-10-20:

EMOM 10 Minutes, For Completion:

4, 8, 12, 16, 20 Wall Balls @ 20/14 lbs to 10/9 lbs

Start at 4 reps and increase by 4 every minute. Restart again at 4 on the sixth minute.

-then-

For Time:

80-60-40

Double Unders

40-30-20

Toes-to-Bar

20-15-10

Row Calories

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