Category: Sport

WOD: Tempo Back Squats:2 @ 45% of 1RM2 @ 55% of 1RM2 @ 65% of 1RM5 x 2 @ 75% of 1RM Refer to 4/10/12, if you were here then add 10lbs to all sets if your 1RM Back Squat is over 150lbs, or 5lbs to every set if it is under 150lbs. Tempo squats should be a quick down, hold the bottom for 5 seconds, then bounce and explode out of the bottom. Rest no more than 90 seconds between sets. Once you hit the 5 x 2 your weight should not change, keep it the same for all 5 sets.“Diane”- 21-15-9 – AQAP:Deadlifts 225/155Handstand Push-ups For results post weight used for 5 sets of Tempo Back Squats, and time for “Diane” along with scaling if you scaled.Post results/thoughts to comments Nice work on the tempo squats today everybody. A bunch of…

WOD: Weighted Strict Pull-up: 5-5-5-3-3-3-1-1-1 Weight anyway, anyhow. Rest no more than 60 seconds between sets. If you can’t do weighted Pull-ups, perform 9 sets of 5 Strict Pull-ups, use a band as needed.AQAP:3 rounds of:15 Toes-to-bar15 Pistol Squats Immediately into 3 rounds of:15 Sumo Deadlift High-pulls 95/6515 Overhead Squats For results post heaviest sets of pull-ups at 5, 3 and 1. Post total time for workout along with load, and any sort of scaling.Post results/thoughts to comments We haven’t hit strict pull-ups in quite some time, and while many can’t do them without a band they are great for helping develop good, solid pull strength. I was so pumped to see you all attack the pistols in some sort of form. Keep up the great work, hope to see lots of you for a benchmark tomorrow. Cheers. Bob and Phillip hitting the pull-ups…

WOD: Power Snatch: 5 x 3 @ 75% of 1RM Snatch These Snatches should be dropped each time and you should reset focusing on a solid powerful lift. If you can’t Power Snatch 75% scale accordingly. Weight should remain the same across all 5 sets. Rest no more than 90 seconds between sets.AQAP:400m Run3 rounds of Barbell Complex 135/95400m Run2 rounds of Barbell Complex 135/95400m Run1 round of Barbell Complex 135/95 1 Barbell Complex consists of 5 Deadlifts, 5 Hang Power Cleans, 5 Shoulder-to-OverheadFor results post weight used for 5 sets of Power Snatch, and time for Met-con, along with weight used.Post results/thoughts to comments Had to get everybody out for a little run today with the coming rain. Nice work on the Power Snatches guys. Like yesterday with the overhead work, form over weight is hugely important. Get the form down right and…

WOD: Press Complex: 1-1-1-1-1 One complex consists of 1 Push Press, 1 Push Jerk, and 1 Split Jerk. The goal it to work up to 100% of your 1RM Push Press. Make sure all sets are heavy. Rest no more than 90 seconds between sets.3 rounds for Max Reps:30 Dumbbell Thrusters 35/25Max Box Jumps 30/24 Use a weight that you know you can complete all 30 Thrusters each round. Score it total box jumps over the 3 rounds.For results post heaviest load for Press Complex, and Total Box Jumps for met-con along with Height of Box and Dumbbell weight used.Post results/thoughts to comments Big overhead weights today, and then some crushing leg and shoulder work with the dumbbell thrusters. You guys all killed it and did awesome. Remember, anything that is Olympic work, you need to concentrate on technique. These lifts are about speed,…

WOD: “Cindy”- 20 minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Score, post total rounds and reps. No half ass push-ups, if the chest doesn’t touch the ground it isn’t a push-up.Post results/thoughts to comments Great job today. We are continuing to try and get a bunch of the benchmark workouts in over the coming weeks. “Cindy” is a classic and you guys all rocked out on it. Way to push hard, keep moving, and tear it up. Cheers. Cindy is all about staying on the move Noah showing off a solid push-up – Jade