WOD
Wednesday! This one better post!
Seemingly the last few times we’ve had rope climbs the website (I kid you not) decided to malfunction, and didn’t post. I’m writing this on Sunday morning, in hopes of it working as per usual. If it doesn’t it’s because the universe has conspired against me. So the moral of the story is BRING LEG PROTECTION, this workout is a doozey.
5 Rounds for time of:
400m Run
1 Legless Rope Climb – 15ft.
3 Rope Climbs – 15ft.
Yes that’s 20 rope climbs.
For sure, less reps is the on the climbs is the way. And hooray for legless rope climb scaling! Sounds like grip and biceps extra work for us!
Tuesday is a good day for overhead!
Yo! Another good heavy day. Rather than using the split technique like we did a few weeks ago, let’s keep the feet in line, and then add mo’ reps! The jerk blocks should still be used FOR SURE once the weight is heavy enough to not want to bring it back down to the chest, just drop and reset and go again!
The Workout:
Push Jerk for Max 5
Scaling options for this workout usually take the form of “easier” movements, less technical for sure. Push Press is the obvious choice, but also do not discount the process of repeating Push Jerks at lighter weights, and working the technique for the allotted time. And also hooray for extra back work once finished 🙂
Monday October 4th, big muscle-up day!
***6:15pm, we’ve opened up the gym to Jesse Robbins, who is a Krav Maga coach renting an hour on Monday nights to do his coaching in this area. Nice guy, wants to teach people how to defend themselves and has been coaching Krav for a long time, if you wanna check it out, please swing by the gym 6:15pm, and he’ll be here***
Hey guys! This is one of those days where the haves and the have nots are tested and developed 🙂 Balancing pulling power with dipping power, and of course rewarding all efforts in the diet department (gymnastics are mastered by lean people), and then sprinkling on huge doses of technique and viola! The muscle-up 🙂
The Workout:
As Rx’d
10 Muscle-ups
100 Air Squats
10 Muscle Ups
100/75 Calories on the Rower
Option B:
5 Rounds for time of:
4 Muscle-ups
20 Air Squats
20/15 Calories
Option 2:
5 Rounds for time of:
2 Muscle-ups
20 Air Squats
2 Muscle-Ups
20/15 Calories
Scaling is the name of the game today! Expect extra work on all things muscle-ups, but also a good good leg burn. Enjoy pull-up and dip work, and hopefully someone will get some new records on this motion!
Saturday! Team workout, 8am, be there or be square!!
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in Operation Enduring Freedom (OEF) when his vehicle was struck by an IED. Timothy is survived by his wife Megan and eight year old son T.J.
“DT” is an awesome Hero workout. Originally 5 rounds in a row, with as little rest as possible. Super super tough.
So let’s make it a little more cool.
10 Rounds for Time of DT, alternate with your buddy!
1 Round is:
At 155/105
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Giddy up! Do your round, and then tag your buddy and they do their round. Once you both complete the 10 rounds, say TIME!!
Friday! It’s the first of the month…
Yeah it’s time we ran. Heck it’s time we squatted again, so let’s do both!! Almost a normal amount of squats, at best this weight is about 40-50% of your best back squat. Squat hard run fast!
For Time:
20 Back Squats 155/105
200m Run
15 Back Squats 155/105
400m Run
10 Back Squats 155/105
800m Run
This should be fairly profound on the legs. Enjoy the stimulus for sure, somehow you’ll be recovered enough for Saturday. That somehow is drink enough water, keep moving throughout the day (avoid your couch for a 9 hour stretch), eat at least 1 high quality meal soon after training (meat, veggies, little starch), avoid alcohol at all costs (I know it’s Friday), get enough sleep or at least go to bed on time rather than blow it out completely. Do these things more often than not and I guarantee you’ll get fitter faster that you would if you didn’t. It’s crazy how simple it is to type it, not so simple to actually do it /: Good luck team!
Thursday!
This one should leave a mark! Burpees! Kettlebell (KB) Swings! AND KNEES TO ELBOWS!! Yeah nasty triplet for sure, on the bright side, the reps decrease… OH WaiT they go back up! Terrible, terrible 🙂
12-9-6-3-6-9-12 For Time of:
KB Swings 70/53
KB Facing Burpees
Knees to Elbows
Yesh this is going to be a nasty tough workout for sure! Bring your hand protection, and hardcore attitude! Also, be ready to take lots of micro breaks between reps on Burpees, Knees to Elbows, heck even between movements there is often “opportunities” to rest 🙂 Take them! And then move strong and fast while you’re moving, it’s the better way for sure.