February 28, 2019

Team,

Open 19.2 announcement tonight. 

Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

If you are an Open athlete, without knowing the details of the workouts of course just yet, we plan on Friday and Monday being our competition days. Naturally, our volume will be lower in compa...

February 27, 2019

A.

STRENGTH:

8 Minute EMOM:

3 Position Power Snatch
Set 1-2- 60% of estimated 1RM Power Snatch
Set 3-4 - 64%
Set 5-6 - 68%
Set 7 - 72%
Set 8 - 72-75%

3 Positions of the Power Snatch:

#1 High Hang 
For the snatch, the bar starts in the hip, in the clean it stays at high thigh. Keeping your chest up and driving through your legs and hips allows for us to work on our finish position. The finish is the last time we are pulling on the bar before starting to pull under. If we ever having trouble with bar path, using the high hang position allows us to emphasize points of performance...

February 26, 2019

A.

STRENGTH:

On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. This complex does not need to be "touch and go" power cleans.

Set 1 - 70% of estimated 1RM Power Clean and Jerk
Set 2 - 74%
Set 3 - 78%
Set 4 - 82%

Set 5-7- Build on Feel

B.

METCON:

Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Bar Facing Burpees
15/12 Calorie Assault Bike

**If bikes are not available you will row 22/18 Calories. Try to alternate e...

February 24, 2019

A.

METCON:
5 Rounds for Time:
40 Double Unders (2:1 Singles)
10 Dumbbell or Kettlebell Thrusters 

3 Wall Walks (FB – 25’ HSW)

*DB – 50’s/35’s KB – 53’s/35’s

B.

BODY ARMOR:

3 Giant Sets, not for score:
10 Single Legged DB/KB Deadlifts (each side)
10 Reps Bench Press
21 Hip Extensions/Superman’s
Rest 2:00 between rounds.

On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slowly with precision. Balance is a variable here. The dumbbells do not need to touch the ground, and for most ath...

February 23, 2019

A.

STRENGTH:

On the 2:00 x 6 Sets:
2 Split Jerks

*After each set, complete 40 Double Unders

Percentages:
Set #1 - 75% of current 1RM Split Jerk
Set #2 - 78%
Sets #3-6 - Build to a heavy double for the day.

Climbing to a heavy set of two repetitions, with a refinement-based set of double-unders, purely for familiarity, in between complexes. All jerks are taken from the rack.

Recognizing that this combination is fairly shoulder intensive, let's err slightly on the conservative side with our jerks if we are torn between going heavier, or holding at moderate loads. Let's train the...

February 22, 2019

Check back for more workout notes and tips on how to tackle 19.1!!

METCON:

WORKOUT 19.1

15 Minute AMRAP:

19 Wall Ball Shots

19 Calorie Row

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

NOTES:

The workout begins with the medicine ball on the ground and...

February 20, 2019

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. Its aim is to refine our engine and movements we may see ahead, while minimizing impact. 

A.

METCON:

On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats 
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 8 Alt. Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Bike

*barbell for the OHS with 50% of your estimated 1RM Snatch. Take...

February 19, 2019

A.

STRENGTH:

Every 90 Seconds for 7 Sets:
1 Pausing Power Clean +
1 Power Clean

Percentages are intended to be light. All technique today.

Set 1 - 50% of 1RM Power Clean
Set 2 - 55% 
Set 3 - 60% 
Sets 4-5 - 65% 
Sets 6-7 -70% 

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 - Knee Level
Pause #2 - Mid-Thigh (jumping position)
Pause #3 - Quarter Squat (receiving position)

At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin...

February 16, 2019

Due to today being a holiday we will have limited class times at:

6AM, 10:30AM and 4:30PM.

The 2019 Open starts this week guys!!  Are you signed up yet?  The 19.1 workout announcement will be this Thursday at 5pm.  We will have a sign up for Friday Night Lights on the whiteboard today.  If you plan on completing 19.1 at this time, you will need to add your name to the list so we can create heats.

A.

STRENGTH:
Every 2 Minutes, Back Squat

5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep   @ 84, 87, 90%

B.

METCON:

For Time:
75 Wallballs (20/14)
35/25 Calorie Ass...

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