WOD

Houston, we had a problem.

Apparently, you actually have to pay for your domain hosting. Yoiks. I’m sure google hates that when websites don’t keep up there payments!

The Workout:
“Nicole”

Max Rounds in 20 minutes of:
400m Run
Max Reps Pull Ups

This workout can either be done strict or kipping. Once you have lots of kipping pull-ups, the thing to do is go strict. If you’re still building up your kipping pull-up (i.e. you have like two) then it’s still time for strict with bands, lots of other modifications here as well, but yeah, pull-ups are the name of the game!

YES!

Another kick ass week of training. We’re so lucky πŸ™‚ So lucky, to have the knowledge, the drive, the time, the energy, the space, the gear, the friends, the heater on, the history of success, you name it. It’s here, you’ve got it, and earned it. Today is a great day to show that you know it! πŸ’ͺ

The Workout:
“Kelly”

5 rounds for time:

400m Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20-10’/14-9′

Kelly is tough for sure, scaling should be done for sure! Shorter run, fewer rounds, less effing wall ball shots, etc. A great goal is to be slightly over 20 minutes, but certainly not 35! Ha πŸ™‚

Saturday’s Volume Squat Discount!

I heard about Rich Froning and Dan Bailey doing this workout years ago (with more weight) in between some other events, like a bunch of repeat 2k rows, an Open workout for video, and then some other thing at night. Mayhem amount of volume. Enjoy the leggies!

The Workout:
Teams of 2 For Time:

Front Squats:

3 Rounds of:

5 at 75/55
5 at 115/75
5 at 155/105
5 at 195/140
5 at 235/170

yeah 75 total weighted squats!

You are trying to go fast, get a buddy, agree upon the weights, and LOAD and GO! Crush it you guys!

It’s Friday, no freaking out!

What’s a drag race? It’s where you go as fast as you can through a bit of tough work, then rest a little while, and then repeat it again later to hopefully go as fast or faster than before. Typically the fatigue will not allow you to do so however πŸ™‚

The Workout:
Deadlift/Row Drag Races:
12 Deads, 300m Row, rest a bit after

5 rounds, each for time.

This allows each person to challenge their deadlift load, and their rowing speed without the logistical consideration of lacking rowers, or anything like that. It’s hard to smash the rower HARD after a good set of deads. Come find out first hand just how difficult it is! HA πŸ™‚

Finally my kinda workout!

Lynne is so cool! You get to rest. You get to try really hard. You get sore pecs! You get better at Pull-ups. You get to test your might. And you can eat while you do the workout!!!

The Workout
“Lynne”

5 rounds for max reps of:

Bench press at bodyweight/.7x bodyweight
Pull ups

The pull-ups should be done immediately following the bench presses. THEN the resting should take place. The rest can seriously be like 5 minutes. I know it’s forever, but the quest is to maximize the reps done per set. As for the pull-ups, if you’re wicked at pull-ups, then strict ones can be performed. But if we’re learning or re-learning how to kip and get that pattern sorted out, then those should be done. Example: I’m good for about two strict pull-ups, I should do kipping ones. Aaron is good for about 40 kipping pull-ups, he should do strict ones. And if you’ve got more strict ones than kipping, we’ve got to kip and get that to be reversed. LOTSA REPS.

Wednesday! Gonna be a serious one πŸ™‚

Here’s a great example of ELITE PROGRAMMING. This is really a tough deal guys! Can you make doubles? If so, great, can you make a few hundred rapidly? Can you squat clean? If so can you take a damn decent load for 40 some reps?! Yeesh. The Clean needs to be a “missable” weight, like heavy enough, so that if you straight up mess it up, you’ll miss the lift, and have to pick it back up and try again. That’s a tough place to be, which is so good!! Be excited for the coaching, the scaling, and the fitness!! Fear not, we have shoulder-safe options, and all that good stuff!!

The Workout:
6 Rounds for Time of:

35 Double Unders
7 Hang Squat Cleans 135/95

As serious as we get at least, hehe πŸ™‚

You aren’t going to get the butt you want by sitting on the one you have
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