Friday, Sept 2

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

-Thomas Eddison

Strength

2 Pause Split Jerks, pick load

Every 2 mins for 20 mins.

Athlete Instructions

Sets 1-2: 65% 1RM Split Jerk

Sets 3-4: 70% 1RM Split Jerk

Sets 5-6: 75% 1RM Split Jerk

Sets 7-10: 80% 1RM Split Jerk

*Pause 2 secs in dip and 2 secs in receiving position.

WOD

For time:

Run, 800 m

60 Alternating Dumbbell Snatches, 50/35 lbs

Run, 800 m

Thursday, Sept 1

“One of the most important things you can accomplish is just being yourself.” - Dwayne “The Rock” Johnson

Today: Rebuild option available all day today.

STRENGTH

3 rounds for quality of:

10 L/10 R Tempo Front Foot Elevated Split Squats, pick load @30X1; place front foot on a platform approximately 2-4" higher than back foot

Rest 1 min

10 L/10 R Tempo Single Arm Dumbbell Rows, pick load @21X1

Rest 1 min

WOD

4 rounds, each round for time, of:

12 Hang Squat Cleans, 95/65

9 Hang Power Snatches, 95/65

300/250m Row

*Rest 2 mins between each round.

REBUILD

Every 1 min for 16 mins, alternating between:

8 L Single Arm Landmine Press, pick load @2111

8 R Single Arm Landmine Press, pick load

8-10 Bent Over DB Fly’s, pick load @2111

Weighted Sit-Ups, 40 secs @2111

Wednesday, Aug 31

“I guess if you keep making the same mistake long enough, it becomes your style.” - John Prine

Skill

Every 2 mins for 18 mins, alternating between:

4-8 Ring Muscle-ups (can sub Bar MU here if needed) Scaled: 12 Supine Ring Rows @2111

Handstand Walk, 50-75 ft (can sub nose-to-wall HS Hold here for 1:00)

L-Sit Hold, 1 min (accumulate as much time as possible in 1 min - can sub hollow hold here if needed)

 WOD

 2 rounds for time of:

25/20 Row Calories

Run, 800 m

20 Pull-ups

Tuesday, Aug 30

“No amount of anxiety makes any difference to anything that’s going to happen.” - Alan Watts

Today: We’ll start with the WOD for athletes that want to go that route. Those that do the WOD will do strength with the full class after “Diane.” We’ll have our normal Rebuild strength option as well today.

WOD

“Diane”

21-15-19

Deadlift 225/155

Handstand Push-Up (DB Push Press)

Rx+: Strict HSPU

Rebuild

3 RFQ

8-10 Romanian Deadlift @3111

12-16 Filly Press @21X1

20-30 Russian Twists

Strength

Every 2 mins for 18 mins, alternating between:

6 Barbell Hip Thrusts, pick load

30 Band Pull Aparts

Side Plank, L 45 sec/R 45 sec

Monday, Aug 29

“But never have I been a blue calm sea. I have always been a storm.” -Stevie Nicks

Reminder: Kids class is starting this week, not too late to sign your kids up!

-Older Kids: >9 Tuesday 3:30- 4:30

-Younger Kids: <9 Thursday 3:30-4:30

Strength

Back Squat: 1,1,1,1,3,3,3

Back Squat 1x1 at 90% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x3 at 85% 1RM

 Athlete Instructions

Complete sets every 2 mins.

WOD

Every 4 mins for 16 mins do:

max rep Assault Bike Calories, 1:30

60 Double Unders (100 singles)

Athlete Instructions

You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 1:30 min to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval.

Saturday, Aug 27

“When it hurts observe. Life is trying to teach you something.” - Buddha

Rebuild

3 RFQ

12 Skater Jumps

12 Good Mornings @2111

18 Sit-ups @2111

Wall Handstand Hold, 1 min

3 RFQ

10-14 Alt. DB Shoulder Press @2111

25 Windshield Wipers

10-14 Ring Push-Ups @2111

Ring/Dip Support Hold, 1 min

Community WOD

25:00 Clock ( With a Buddy )

Score A:

4,000/3,000m Row For time

Score B:

Amrap 25:00 of:

10 plate ground to overhead

10 push-ups

10 step-ups with plate

*Athletes may divide work however.

Friday, Aug 26

“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” - Mary Lou Retton

WOD

For time:

Row, 1000 m

-- then --

21-15-9 reps of:

Thruster, 95/65 lbs

Pull-up

-- then --

Run, 800 m

Strength (yes…this is after the WOD today)

1x [ 20 L/20 R Bulgarian Split Squats ]

1x [ 20 L/20 R Bulgarian Split Squats ]

Use the heaviest weight you can for each set.

Athlete Instructions

 *Rest 2-3 mins between sets. 

Perform 20 reps at a metronomic tempo– don’t pause at the top or bottom, just constant movement. You can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately. Rest 1 min between legs.

Thursday, Aug 25

“Do every act of your life as though it were the last act of your life.” - Joseph Goldstein

Strength

Every 1 min for 20 mins, alternating between:

8 Bent Over Tempo Supinated Barbell Rows, pick load @2111

20 Tempo Banded Face Pulls (can use sled for this as well if wanted) @1010

10 Pec Stick Alternating Reverse Lunges @2011

Superman Punch, 40 secs

Prone Plank Hold, 40 secs

WOD

Complete as many rounds as possible in 8 mins of:

15 Kettlebell Swings, 53/35

5 Burpee Box Jump Overs, 24/20 in

Rebuild

4 rounds for quality of:

5 Tempo Deadlifts, pick load @20X1

Rest 20 secs 

5 Tall Box Jumps

Rest 3 mins

Athlete Instructions

Tall Box Jumps- land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition

Wednesday, Aug 24

“you can destroy your now by worrying about tomorrow.” - Janis Joplin

Strength

Clean & Jerk 2-2-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Sets 1-2: 65-70% 1RM

Sets 3-4: 75-80% 1RM

Sets 5-6: 84-88% 1RM

Sets 7-8: 92-96% 1RM

Sets 9-10: 96%+ 1RM

*Complete sets every 2 mins.

If you’re feeling good, aim for a new Clean & Jerk PR!

WOD

3 rounds, each round for time, of:

Run, 400 m

10 Strict Handstand Push-ups

10 Ground-to-Overheads, 135/95 lbs

*Go every 5 mins.

Athlete Instructions

Note times for each of the three sets, and sum your total working time. The goal is to be aggressive and have the lowest total working time.

Tuesday, Aug 23

“Mindfulness isn’t difficult, we just need to remember to do it.” - Sharon Salzberg

Today: Reminder, there is no 5:30pm XT class

Strength:

Every 2 mins for 10 mins:

6 Tempo Bench Press, pick load @20X1 (suggested target: approx. 65-75% 1RM)

Part 2

Bench Press : 2x Max Rep

Use the same weight for each set.

Athlete Instructions

Drop down and complete at 90% of today's heaviest from A1.

Complete sets every 3 mins.

WOD:

Every 1 min for 20 mins, alternating between:

20/15 Assault Bike Calories

15 Toes-to-bars (Knee raises or v-ups)

12 Ring Dips

20 Push-ups

Rest 1 min

Athlete Instructions

The idea is to hit these numbers, but you may have to scale these numbers and/or movements to allow yourself some rest time (15 sec or so) before the next minute arrives. 

Rebuild:

Every 1 min for 20 min, alternating between:

Alternating DB Suitcase Lunges x 16 (NTE :40)

Weighted V-Ups x 10 @ 2111 (NTE :40)

Dips x 6-8 @2111 (NTE :40)

Alt. DB Shoulder Press x 6-8/each @2111 (NTE :40)

Monday, Aug 21

“Peace begins with a smile.” - Mother Teresa

Today: Reminder, there is no longer a 4:30pm XT class.

WOD

4 rounds, each round for time, of:

40/30 Row Calories

Run, 800 m (added challenge, hit the uphill 800 route to the roundabout sign!)

50 Double Unders

*Go every 10 mins.

Athlete Instructions

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

Saturday, Aug 20

“There is no death, only a change of worlds.” - Chief Seattle

Rebuild

A) Every 1:30 for 18 mins, alternating between:

10 L Tempo Front Foot Elevated Split Squats, pick load @31X1 place front foot on a platform approximately 2-4" higher than back foot

10 R Tempo Front Foot Elevated Split Squats, pick load

Bear Crawl Barbell Roll Out, 1 min

Front Body Line, 45 secs (3 x 15 sec holds, rest 5 secs between work)

B) 4 RFQ

Landmine Twist x 14-18 reps

rest 30sec

Half Kneeling Filly Press x 8-10/arm

rest 30sec and back to 1

Community WOD

Teams of 2 - complete as many rounds as possible in 30 mins of:

12 Row Calories

12 Kettlebell Swings, pick load

12 Single Arm Kettlebell Push Press, pick load

12 Push-ups

Athlete Instructions

Complete in teams of 2. You go-I go fashion (athlete A completes a round while B rests, then B completes a round while A rests, and so on…)

If completing as an individual, simply rest the amount of time it takes you to complete each round.

Friday, Aug 19

“Be thankful for the hard times, they can only make you stronger.”

- Keanu Reeves

Thanks to so many for responding to our evening class survey! Based on survey responses, 5:30pm is the overwhelming preference for Monday-Thursday. 5:30pm will be the only evening class starting Monday the 22nd. We are keeping our 4:30pm as our only Friday afternoon. As the 5:30pm classes grow, we’ll add some 4:30 Group fitness classes as needed!

Strength

Every 1:30 for 18 mins.

1 Clean & Jerk, pick load

Start at 60% 1RM and build each set to today’s “heavy.”

WOD

Complete as many rounds as possible in 8 mins of:

20 Goblet Lunges 53/35

10 L/10 R Single Arm Kettlebell Snatches, 53/35

10 Handstand Push-Ups (Push Press)

Thursday, Aug 18

“You’ll never do a whole lot, unless you’re brave enough to try.” - Dolly Parton

Today:

Rebuild option all day.

4:30 Strength Focus is now a standard WOD/ Rebuild class.

Warm-up

Two sets of:

Dumbbell Suitcase Deadlift x 8 reps, right

Dumbbell Waiter’s Carry x 50 feet, right

Dumbbell Suitcase Deadlift x 8 reps, left

Dumbbell Waiter’s Carry x 50 feet, left

Strength

Every 1:30 for 18 mins, alternating between:

10 Kettlebell Front Squats, pick load @3111

8 L Tempo Single Arm Dumbbell Rows, pick load @2111

8 R Tempo Single Arm Dumbbell Rows, pick load

10 Box Jumps - tall; height of the box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly

WOD

5 rounds for time of:

6 Overhead Squats, pick load

12 Toes-to-bars

30 Double Unders

Athlete Instructions

Overhead Squats- choose a weight that will challenge you, but you should still be able to complete unbroken

Rebuild

3 rounds for quality of:

3 L/3 R Turkish Get-ups, pick load

Rest 45 secs

Waiter Carry, pick load, L 30 secs/R 30 secs

Rest 45 secs

10 Supine Ring Rows @2111

Rest 45 secs

L-Sit Hold, 1 min

Wednesday, Aug 17

“When things go wrong, Simplify.” - Dan John

Strength

3 Bench Press, pick load

Every 3 mins for 15 mins.

Suggested loads per set (by %): 70, 75, 80, 85, 90+

– THEN –

Bench Press 2x Max Rep

Use the heaviest weight you can for each set.

Rest as needed between sets.

Drop down and complete at 10-15 lbs less off today's heavy from part 1.

Complete sets every 3 mins.

WOD

Jackie

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Athlete Instructions

If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.

Scaling

The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Tuesday, Aug 16

“Anything or anyone that does not bring you alive is too small for you.” 

― David Whyte

Today

5:30pm XT

Rebuild option available all day.

Strength (athletes doing the WOD will not do strength today, as it’s a longer workout. This strength piece will just be part 1 for Rebuild’ers)

4 rounds for quality of:

24 Single Arm Kettlebell Swings (12 each)

12 Pause Ring Rows @3111

Double Kettlebell Overhead Hold 1min

WOD 

For Time:

1 mile Run

40 Bar Facing Burpees

*12 min Time Cap (athletes should scale the run distance to allow them the opportunity to accumulate lots of burpees before the cap!)

@15 Minute Mark:

7min AMRAP

1 Building Lap

10 Tuck Ups

5 Hang Power Clean (135/95)

@25 Minute Mark:

For Time

10 Bar Facing Burpees

20 Deadlifts 135/95 lbs

1 Post Run

*5 min Time Cap

Rebuild

4 rounds for quality of:

18 Plank DB Pull Throughs

24 Glute Bridges

Plank Hold, 1 min

XT Strength

Axle Bar Deadlift 5-5-4-4-3-3

Axle Bar Hang Clean 8-8-6-6-4-4

3 RFQ

Sled Push (down/back, increase weight each set)

Dball over shoulder x 10-14

Sled Pull (down/back, increase weight each set)

Monday, Aug 15

"Passion makes the world go 'round. Love just makes it a safer place." - Ice-T

Today:

XT 4:30

Thursday 4:30 strength focus is now a regular fitness class.

Announcements: Check todays email for some more big changes!

Warm-up

One set of:

Assault Bike x 3 minutes, nasal breathing only

Followed by…

One to two sets of:

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 3

Front Foot Elevated Split Split Squats x 6 per side

Plate Elevated Cossack Squats x 6 per side

Tempo Plate Squats x 6 @ 31X1 tempo

Strength

Back Squat 2-2-2-4-4-4

Use the heaviest weight you can for each set.

Rest as needed between sets.

Sets 1-3: 88-90% 1RM

Sets 4-6: 80-83% 1RM

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

Complete sets every 2:30 mins.

WOD

3 rounds for time of:

20/15 Assault Bike Calories

10 Devil Press, 50/35 lbs

XT Strength

A) Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat 1-1-1

• Use the heaviest weight you can for each set.

Rest as needed between sets.

• 3x(1+1+1+1+1+1)

• 50-60% 1RM Snatch

Reset any time the bar comes back to the floor or the hang. 

B) Snatch Pull + Snatch + Hang Snatch + Overhead Squat 1-1-1-1

• Use the heaviest weight you can for each set.

Rest as needed between sets.

• 4x(1+1+1+1)

• 70% 1RM Snatch (or more)

Continuing from the complex above and an opportunity to build to some heavier loads as long as you are maintaining positions and moving with speed. Make sure to only build up if you are completing the snatch and hang snatch with consistent speed and a strong lockout. Make sure your overhead squat is just as deep (if not more so) than your snatch receiving position.

C) Snatch Pull 3x2

• Use the same weight for each set.

Rest as needed between sets.

• 90% 1RM Snatch

Loading is below 1RM for two pulls to improve our top end strength and extension. Reset between reps and focus on staying balanced as you initiate the lift off the floor and extend big at the top.

Saturday, Aug 13

"Your 'should self' puts the alarm clock across the room at night so your 'want self' can’t reach the snooze button in the morning." - Adam Grant

Community WOD

Partner WOD for time (33:00 cap) - Individuals cut reps in half and work 1:00 on/1:00 off

2000 m Row (partners switch every 250m)

120 burpees (any split)

1000m row

100 toes to bar (med ball sit-ups) (any split)

500m row

80 Dbl DB Ground to Overhead (35/25 or 25/15) (any split)

Rebuild

Every 1:30 for 18 mins, alternating between:

8 L Tempo Bulgarian Split Squats, pick load - 3011 Tempo

8 R Tempo Bulgarian Split Squats, pick load - 3011 Tempo

8x 4-Count Squat Compressions - 2222 Tempo

8 Prone Swimmers - 4040 Tempo

3 rounds for quality of:

3 L/3 R Turkish Get-ups, pick load

Rest 45 secs

Waiter Carry, pick load, L 30 secs/R 30 secs

Rest 45 secs

10 Supine Ring Rows 2111 Tempo

Rest 45 secs

L-Sit Hold, 1 min

Friday, Aug 12

“And now that you don’t have to be perfect, you can be good.”​

— John Steinbeck, East of Eden

Strength

Deadlift 3-3-3-6-6

Sets 1-3: 85-88% 1RM

Sets 4-5: 75-78% 1RM

Complete sets every 2:30 mins.

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

WOD

Every 3 mins for 15 mins do:

12 Burpee Box Jump Overs, 24/20 in

10 Thrusters 95/65

Thursday, Aug 11

“Tensing your abs will amplify the intensity of the contraction of any muscle in your body.” 

― Pavel Tsatsouline

Today:

Rebuild option available all day.

Strength Focus has a new focus; "Athletes will have the opportunity to choose the moment they would like to focus on during the class and we will deep dive how to ““Strengthen”” the movement of their choosing.”

Strength

Every 1:30 for 24 mins, alternating between:

7 Barbell Hip Thrusts, pick load

12 Slider Hamstring Curls

Hollow Body Hold, 1 min

8 Supinated Grip Bent Over Rows, pick load

- Notes on the Strength -

6-7 Barbell Hip Thrusts,- 20X1 Tempo; staying with weight used last week or around 80% 1RM Deadlift

10-12 Slider Hamstring Curls- 2111 Tempo / 20-25 Prone Lying Banded Leg Curls

6-8 Supinated Grip Bent Over Rows- 2111 Tempo

WOD

As many reps as possible in 4 mins of:

Dumbbell Box Step Over, 55/35 lbs, 20 in

Rest 1 min

As many reps as possible in 4 mins of:

Double Unders

Rebuild

3 RFQ

KB Front Rack + OH Carry - 100m (switch at 50m)

Cable or Sled Face Pulls x 10-12

Box Elevated Pistol Squats x 4/leg @3111

Strength Focus

Fun warm-up

You pick the moment you want to “strengthen”

-Typical choices include; Handstands, double unders, pull-ups, rope climbs, snatch, deadlift.

Relaxing movements to cool down