Monday, Sept 12

“If a person seriously proposes to go in for lifting heavy weights, they should make a point of practicing certain lifts every day. This daily practice is essential to the achievement of any real success.” - Arthur Saxon

Strength

Take 15 min to complete your heaviest 2 rep Bench Press for today.

WOD

Complete as many rounds as possible in 5 mins of:

3 Deadlifts, 275/185 lbs

7 Push Press, 115/75 lbs

Athlete Instructions

Scaling

This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and faster.

Saturday, Aug 10

“Never let fear determine who you are. Never let where you’re from determine where you’re going.” -Constantine “Cus” D’amato

Rebuild

Every 1:30 for 18 mins, alternating between:

20 Prone Lying Banded Hamstring Curls @1010

10 Barbell Roll-Outs @3010

Superman Punch, 1 min

Every 2 mins for 18 mins, alternating between:

15 Glute Bridge, pick load

8 L/8 R Single Arm Kettlebell Rows, pick load @21X0

Side Plank, L 45 secs/R 45 secs

Community WOD

At 0:00, begin:

1 mile odd object relay (partners) or 1 mile odd object run (individual)

• Partners will take turns running building laps or 400m runs, handing off an odd object (medball, dball, sandbag, bumper plate, kb, etc.). One partner runs with the object while the other rests.

• If you finish before the 10:00 clock, you can rest before part B.

At the 10:00 mark:

AMRAP 8

20 Front Squat

20 Shoulder-to-Overhead

40 Sit-ups

One partner working at a time, the barbell is not allowed to touch the ground. One partner will need to actively hold the barbell while the other completes sit-ups. Any time the barbell hits the ground, teams must stop and complete 20 synchronized burpees before resuming the workout. 

Individuals are allowed to drop the bar for their sit-ups!

At the 20:00 mark:

Odd object post run relay

• Teams must complete 6 post runs with their odd object, alternating trips. Each athlete will make 3 post runs. Each post run should start from the building.

Friday, Aug 9

“In the end, we have nothing to loose by opening our hearts.” - Dzogchen Ponlop Rinpoche

Strength

3 Deadlifts, 75% 1RM

Every 2 mins for 16 mins.

WOD

4 rounds for time of:

Assault Bike 20/15

30 Kettlebell Swings, 24/16 kg

Thursday, Sept 8

“I’m not for everyone. I’m barely for me.” - Marc Maron

Strength

Every 2 mins for 18 mins, alternating between:

8 L/8 R Tempo Bulgarian Split Squats, pick load @3111

max rep Strict Pull-ups, 1 min

max rep Kettlebell Side Bends, pick load, L 45 secs/R 45 secs

WOD

For time:

Row, 1000 m

20 Burpee Over Rowers

40 Push Press 95/65

Rebuild

3 RFQ

12-14 DB Push Press @21X1

20-30 Russian Twists

10-14 Goblet Cossack Squat @2111 

Wednesday, Sept 7

“One day I will find the right words, and they will be simple.” - Jack Kerouac

Strength

1 Clean & Jerk, pick load

Every 2 mins for 20 mins.

Athlete Instructions

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

WOD

9-6-3 reps, for time of:

Snatch, 155/110 lbs (Rx+: 185/135)

Burpee Box Jump Over, 30/24 in

Time cap: 7 mins

Athlete Instructions

Scaling:

This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.

Tuesday, Sept 6

“I am my own experience, I am my own work of art.” - Madonna

Today: Rebuild option available all day.

Strength A

Every 1 min for 6 mins, alternating between:

10 Supine Ring Rows @2111

Prone Plank Hold, 45 secs

Strength B

4 Tempo Bench Press, pick load @20X1

Every 2 mins for 10 mins.

WOD

3 rounds for time of:

Row, 500/400 m

20 Toes-to-bars

20 Ring Dips

Rebuild

4 RFQ

8-12 Romanian DL @2111

10-15 V-Up

10-12 Dips

Monday, Sept 5

“I learned the value of hard work by working hard.” - Margaret Mead

Labor Day Today: 10 am ONLY!

Community WOD

“Bert” 

For time:

50 Burpees

Run, 400 m

100 Push-ups

Run, 400 m

150 Walking Lunges

Run, 400 m

200 Air Squats

Run, 400 m

150 Walking Lunges

Run, 400 m

100 Push-ups

Run, 400 m

50 Burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

*Can be done with a buddy, or individually.

Saturday, Aug 3

“Zen is not some kind of excitement, but concentration on our usual everyday routine.”

– Shunryu Suzuki 

Today:

8:30 Rebuild

9:30 Community WOD

Monday: ( Labor Day )

10am Community WOD only

Rebuild

3 RFQ

 Glute Bridge Walk-Out x 5 reps @ 4040

Dumbbell Romanian Deadlift x 8 reps

Single-Arm KB Swing x 8 reps per side

3 RFQ

Piked Handstand Push-up x 10 reps @21X1

Dumbbell Suitcase Deadlift x 10 reps per side @2111

V-Ups x 10-14 @21X1

If time, “Depth Drop” Series

Two sets of:

“Depth Drop Series”

Depth Drop x 1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3 

Community WOD

In 12 mins, for max reps of:

100/70 Machine Calories

max reps in remaining time Wall Balls, 20/14 lbs

-- Rest 4 mins --

In 8 mins, for max reps of:

70/50 Machine Calories

max reps in remaining time Dumbbell Thrusters, 50/35 lbs

-- Rest 4 mins --

In 6 mins, for max reps of:

50/35 Machine Calories

max reps in remaining time Air Squats

Athlete Instructions

Can be done with partner or individually. Partners can use any split to break up work.

Machine Calories- Assault Bike or Row

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.