2014 06 18
3 Rounds
Each Set will be done at the top of a 3 minute mark
7 Squats @ 70% of Squat 1rm
7 Squats @ 75% of Squat 1rm
5 Squats @ 80% of Squat 1rm
5 Squats @ 85% of Squat 1rm
Note:
These are Tempo Squats @ 30X1 (3 Seconds down, 0 at the bottom, as fast as possible up, 1 second at the top)
These Squats are also very aggressive if you have pretty close to a true 1rm. If you do not get all of the squats in that set, rack it for that set and note the number of squats performed.
B.
50 Russian Twists (1L + 1R = 1 Twist)
Every time you break perform 10R/10L Kelso Shrugs
2014 06 18
A.
6 Rounds
10 Hollow Rocks
10 Banded Good Mornings
1 Minute Max Calorie Row
1 Minute walk
Notes:
The Hollow Rocks and Good mornings are not for time, just keep the movement clean.
Hit the Max Calorie Row hard, score will be total Calories rowed.
As soon as the minute is up, get up immediately and walk around for a solid minute. Then get back to work on the banded good mornings and Hollow rocks.
2014 06 17
2014 06 17
I challenge everyone to the mwod leopard test.
The Contest: Who can get 5 perfect repetitions with 55/35 overhead?
The Rules: This will be an ongoing competition. Submit a clear video where we can see the entire profile (shoot it at an angle from the front) for all 5 repetitions. Load it to youtube, post the link to THIS BLOG POST. Do not email it to me. The coaches and I will then determine whether or not we believe the repetitions were perfect, if it was a valid video or not.
<iframe width=”560″ height=”315″ src=”//www.youtube.com/embed/bpyNPtSguMQ” frameborder=”0″ allowfullscreen></iframe>
2014 06 17
2014 06 16
Its getting hot! shirts off and don’t forget to drink plenty of water through the day guys. Not…2 liters on your drive to the gym. Get a few glasses in as soon as you wake up and get in plenty through the day.
IMPORTANT: Lets have a talk about todays workout before you scroll down, skim over it, and head out the door to do the workout.
Volume: There is a lot of stuff to get done today, so move fast and listen to the coach. Come in with a plan, and if you don’t understand a movement, watch it again as I have linked every movement to a video.
Intensity: These are short fast rounds with a lot of movements, that will require a decent amount of setup. Scale the deadlifts to something you find very comfortable for repetitions, if the coach tells you otherwise, listen. Same goes for the Pull ups, scale to something that is very manageable for you, lets say, to do 10-20 easily if you had to. Hit your target on your wall balls each time, and your scaling will be singles 2:1 for the double unders.
A.
8 Rounds
Every 2:30 minutes
2 Power Snatches
*Does not have to be touch and go. Weight can increase, stay the same, or move down.
B.
2 Rounds
4 minute amrap
10 Burpee Box Jumps *I suggest stepping down
20 Pull Ups
Rest 4 minutes
*Score each round separately
2014 06 16
2014 06 15
So, Em Clem and Carl chalkboard painted the entire wall. It looks awesome doesn’t it? Its not ready yet though! so don’t write on it! yet…also, don’t stretch on it or touch it.
You know what, don’t even look at it yet.
I’m sorry, I was in a bad place when I said that last comment
you can look at it
just don’t write on it.
A.
Squat 1rm
*Come in with a game plan today on what you want your sets to be. Click here to compare to old results
B.
10 minutes to accumulate as much time as possible in an L-hang. Every time you break from the bar, perform 14 rotational ball slams.
click here to watch a video about rotational ball slams
click here to watch a video about L-hang and possible scalings
If you cannot perform any of the above scalings, perform a pillar for max time within the 10 minutes.
2014 06 15
A.
8 rounds
Every 2:30
Power clean + hang power clean + push jerk
* build to a heavy single in the 8 rounds
B.
5 rounds
10 toes to bar
10 bar facing burpees
30 double unders
12 minute cap
2014 06 14