SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 4 of 7 Warmup Sets E1.5MOM for 5 Rounds 4 Back Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E3MOM for 6 Rounds 4 Back Squats *Continue buildingContinue reading “September 9th- 15th”
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Density Training
Density training is a four-week plan to increase your ability in one specific movement. The plan can work for almost any movement, but it works particularly well for pullups, handstand pushups, muscle ups, toes to bar, and other gymnastic movements. Most athletes can realize a 30% increase in capability over the course of the four-weekContinue reading “Density Training”
Training September 2nd – 8th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY One Class at 9am “Liam” For time: Run 800 meters with a 45-lb. plate 100 Toes-to-Bar 50 Front Squats @ 155/105# 10 Rope Climbs Run 800 meters with a 45-lb. plate Partition the Toes-to-Bar, Front Squats, and Rope Climbs as needed. Start and finishContinue reading “Training September 2nd – 8th”
Training August 26th- September 1st
SUNDAY 2:30 PM ROM WOD 3 PM Coach’s Choice WOD MONDAY Back Squat Cycle Week 2 of 7 Warmup Sets E1.5MOM for 5 Rounds 6 Back Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E3MOM for 6 Rounds 6 Back Squats *Continue buildingContinue reading “Training August 26th- September 1st”
Training August 19th- 25th
SUNDAY 2:30pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 1 of 7 Warmup Sets E1.5MOM for 5 Rounds 7 Back Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E3MOM for 6 Rounds 7 Back Squats *Continue building toContinue reading “Training August 19th- 25th”
Training August 12th – 18th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Post-Cycle Test Max Pullups -then- “Diane” 21-15-9 Deadlift @ 225/155# Handstand Pushups @ 2018 Open Standard *Time cap: 12 min TUESDAY Pre-Cycle Test 1RM Back Squat Warmup E1.5MOM for 5 Rounds 5-4-3-2-1 Back Squat *Everyone’s first set is with the empty bar. Build upContinue reading “Training August 12th – 18th”
Training August 5th-11th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle: Week 3 Day 1 -then- “The Revenant” 4 Rounds Run 400m with a Medicine Ball @ 20/14# 25 Bear Hug Front Squats with that Medicine Ball *Time Cap: 25 min TUESDAY “Roney” 4 Rounds: Run 200 meters 11 Thrusters @ 135/95# Run 200Continue reading “Training August 5th-11th”
Training July 29th – August 4th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle: Week 2 Day 1 -then- “Swing & Snatch” -In 7 minutes Run 800m Max Reps Kettlebell Snatches @ 53/35# in remaining time -In 7 minutes Run 400m Find a 1RM Power Snatch (barbell) in remaining time -In 7 minutes Run 800m Max RepsContinue reading “Training July 29th – August 4th”
Training July 22nd – 28th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle: Week 1 Day 1 -then- -In 7 minutes Run 800m Max Reps Toes to Bar in Remaining Time -In 7 minutes Run 400m Find a 1RM Power Clean + Shoulder Press -In 7 minutes Run 800m Max Reps Deadlift in Remaining Time @Continue reading “Training July 22nd – 28th”
Training July 15th -21st
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Front Squat Cycle Week 7 of 7 Find a 1RM Front Squat Warmup E1.5MOM for 5 Rounds 5-4-3-2-1 Front Squat *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. -then- E2.5MOM for 3 Rounds 1 FrontContinue reading “Training July 15th -21st”