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Wednesday, 26 April 2017 00:00

04.26.17

Strength

Back Squat 

2x5 + 5 lb from 4/19

SUPERSET WITH

3xME Strict Pull ups

 

WOD

For Time:

21-15-9

Toes to Bar

Burpee Box Jump

 

After Party

3xME Front Rack Hold

Friday, 21 April 2017 00:00

04.21.17

Strength

Back Squat 

1x5 + 5 lbs from 4/14

WOD

For Time:

21-15-9

Bear Complex 75/55

Toes to Bar

*Minutes 0-9: EMOM 3 burpees

*Minutes 10-19: EMOM 2 burpees

*Minutes 20-29: EMOM 1 burpee

**Bear complex can be a squat clean thruster + back squat thruster

Wednesday, 19 April 2017 00:00

04.19.17

Strength

Back Squat 

2x5 + 5lbs from 4/12

SUPERSET with

3x ME Strict Pull Ups

 

WOD

EMOM 16

1) 3 Deadlift AHAP

2) 10 Bar Facing Burpees

3) AMRAP Chest to Bar Pull Ups (burpees must be finished)

4) Rest

Score = C2B reps. Note deadlift weight in comments

RX+ = Muscle Up

 

After Party

3 x ME Front Rack Holds

Friday, 07 April 2017 00:00

04.07.17

Strength

Back Squat 

1x5 @ 90% of 5 RM

WOD

EMOM 18

Min 1-6

Odds: 10 Thrusters 95/65 (RX+115/75)

Evens: MAX Chest to Bar Pull Ups (RX+ = Muscle Ups)

Min 7-12

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: MAX Toes to Bar

Min 13-18

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: Max Double Unders

Tuesday, 28 March 2017 00:00

03.28.17

STRENGTH

Build to a heavy single Strict Press

*this is a beginning of cycle test

WOD

For Time:

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

*break up however you want

After Party

5x10 Back Extension

or

Superman

 

Friday, 13 January 2017 00:00

Bergeron Open Test

WOD

AMRAP 20

50 Wallballs 20/14

50 Double Unders

40 Box Jumps 24"/20"

40 Toes to Bar

30 Chest to Bar Pull Ups

30 Burpees

20 Power Cleans 145/100

20 Jerks 145/100

10 Snatches 145/100

10 Ring Muscle Ups

*score = number of reps

**Scale substitute for MU is bar muscle up or 10 Wall Walks

 

Thursday, 05 January 2017 00:00

01.05.17

Strength

Power Snatch

EMOM 6

3 @ ~80%

Partner WOD

For Time and Total Meters

40 Toes to Bar

60 Wall Balls 20/14

40 Burpee Box Jumps 24"/20"

*While one parter works on the reps, the other rows for meters. Reps must be split up evenly.

After Party

GOAL WORK

Thursday, 22 December 2016 00:00

12.22.16

END OF YEAR TEST

AMRAP 1 - Hand Release Push Ups

*RX Standard: Chest touches the floor and full hand comes off floor.  Full lock out of elbows at the top.  Shoulders/hips/ankles in solid line at the top.  Toes remain in contact with the floor. Feet no wider than hip width.  Hands under shoulders. Quads are lifted before push up begins to eliminate snaking. 

Strength

EMOM 10

Min 1-3: Lift Off + Segment Power Clean (2 sec pause at knee)

Min 4-6: Segment Power Clean + Power Clean

Min 7-10: Power Clean

WOD

2 Rounds

AMRAP 2

20/15 Calorie Row buy in

max Toes to Bar

*rest 1 minute*

AMRAP 2

15 Burpees buy in

max Power Cleans 135/95

*rest 1 minute*

AMRAP 2

20 Kettlebell Swing 53/35 Buy In

max Sit Ups

*rest 1 minute*

Score = 3 separate

 

 

Tuesday, 13 December 2016 00:00

12.13.16

Strength

Push Jerk

Build to a heavy single

-then-

Max Effort Set at 70%

-then-

Max Effort Set at 60%

 

WOD

EMOM 10

Odds: 15 Wall Balls 20/14

Evens: 10 Toes To Bar

*If fail a minute, continue as AMRAP. Goal is to work on unbroken sets

 

After Party

4x8 Dumbbell Rows

 

Monday, 14 November 2016 00:00

11.14.16

Strength

Power Clean

EMOM 4 

3 @ ~75%

EMOM 4

4 @ ~65%

 

WOD

10-1

Wall Balls 20/14

Toes To Bar 

Burpees

 

After Party

EMOM 5

20 Sit Ups

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