WOD - Class Programming

Ben Williamson Ben Williamson

Tuesday, July 2

“Choose to be optimistic. It feels better.” – Dalai Lama

Warm-up

3-4 Rounds, not for time, of:

20-30 jumping jacks

8 walking lunge steps

8 light kettlebell Russian swings

10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.

45 seconds of rest

Strength

For quality:

L-Sit Hold, 2 mins

Athlete Instructions

Accumulate 1-2 minutes.

Watch the video for variations and scaling options.


For quality:

Sandbag Bear Hug Hold, pick load, 5 mins

Athlete Instructions

Sandbag / D-ball

Accumulate 3-5 mins.


Metcon 

For time:

50/35 Air Bike Calories

-- Rest 3 mins --

40/30 Air Bike Calories

-- Rest 3 mins --

30/20 Air Bike Calories

-- Rest 3 mins --

20/15 Air Bike Calories

-- Rest 3 mins --

10/7 Air Bike Calories


Strength B/ Accessory

Single Leg Dumbbell Deadlift 4x12

Athlete Instructions

3-4 sets of 8-12 reps.

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Monday, July 1

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

Warm-up

2-3 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

20 seconds of banded steps forward and backward

10 Squats (Squat Therapy style) (see video below)

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5-7 Thrusters, empty barbell

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows

60 seconds of rest

Strength

3 rounds for quality of:

Barbell Overhead Lunge, pick load, 15 m

  • 15m=One floor length

Metcon 

3 rounds for time of:

Run, 400 m

15 Thrusters, 95/65 lbs

15 Pull-ups

Athlete Instructions

Pull-ups- any style.

Movement Demos

Strength B/ Accessory

Single Arm Dumbbell Row 4x24

Athlete Instructions

3-4 sets of 8-12 reps per arm.

Overhead Squat 3-2-1

Use the heaviest weight you can for each set.

Athlete Instructions

Rest 2-4 minutes between sets.

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, June 29

“And so with the sunshine and the great bursts of leaves growing on the trees, just as things grow in fast movies, I had that familiar conviction that life was beginning over again with the summer.” -F. Scott Fitzgerald, The Great Gatsby

Community WOD 

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Partner Version:

10 rounds for time of:

12 Power Cleans, 135/95 lbs

24 Push-ups

36 Air Squats

Complete in teams of 2. Any split.

Read More
Ben Williamson Ben Williamson

Friday, June 28

“I wonder what it would be like to live in a world where it was always June.” - L. M. Montgomery

Warm-up

2-4 minutes of easy biking, jogging or rowing

–then–

3 rounds, not for time, of (NTE 10:00):

30 single-unders OR jumping jacks

8 Box step-ups, you choose the height

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows, or low-ring muscle-ups

8 Push-presses (with a light/empty bar OR with a pair of light dumbbells)

Strength

3 RFQ

Dumbbell Hammer Curl x10

Z Press x12 (You can use a barbell, two dumbbells, or two kettlebells)


Metcon 

5 rounds for quality of:

30 Sit-Ups

12 L/12 R Single Arm Dumbbell Hang Clean, pick load

20 Pull-ups (Bent Over Rows/Ring Rows)

6 High Box Jumps, pick height

Athlete Instructions

Pull-up- any style.

Movement Demos

Strength B

Same as metcon

Cool Down

Pec stretch, laying on side.

1-2 minutes per side.

Straddle Stretch

1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Thursday, June 27

“Ah, summer – that long anticipated stretch of lazy, lingering days, free of responsibility and rife with possibility. It’s a time to hunt for insects, master handstands, practice swimming strokes, conquer trees, explore nooks and crannies, and make new friends.” – Darrell Hammond

Warm-up

3 Sets

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

Band Pull Aparts x 15 reps

Strength

3 RFQ

A1) Wide Grip Bench Press: 31X0; 10-12reps;

A2) Pendlay Row: 30X1; 10-12reps; 


B1) Strict Bar Dips: 2020; 10-12reps; 

B2) Supinated Grip Body Row: 30X0; 12-14reps;

Metcon 

AMRAP 15min:

20sec HS Hold (:30-:40 OH Hold)

15m Quadruped Crawl Forwards

15m Quadruped Crawl Backwards

10 Dual KB Clean and Push Press 44/26lbs

5 Strict Pull Ups

Strength B

Same movements and order as metcon, but no emphasis on speed and score. Work for 15:00.

Cool Down

Banded shoulder work

Read More
Ben Williamson Ben Williamson

Wednesday, June 26

“Summertime is always the best of what might be.” – Charles Bowden

Warm-up

3-4 mins of jogging, biking, or rowing

-- then -- 

3 rounds (not for time) of:

10 m high knees

10 m butt kicks

20 seconds of lateral banded steps

6 steps, walking lunges

50 m run (increase acceleration each time)

60 secs of rest

Skill

For quality:

Double Under Practice, 5 mins


Strength

Deadlift 1-1-1

Heavy singles. Allow lots of time to warm-up here! 3-4 warm-up sets of multiple reps (lower reps as weight increases) before hitting these.

Rest 2-4 minutes between working sets.

3 rounds for quality of:

Dumbbell Front Rack Lunge, pick load, 20 m

Metcon 

Each for time:

Run: 10x 100 m

Rest as needed between efforts.

Athlete Instructions:

Goal time / rounds: (consider scaling if this seems unrealistic)

20 seconds or less per effort

Other Equipment Conversions: Replace each 100m of running with 300m bike or 125m on the Concept 2 rower

Strength B

3 rounds for quality of:

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Tuesday, June 25

"Freedom is not a state; it is an act. It is not some enchanted garden perched high on a distant plateau where we can finally sit down and rest. Freedom is the continuous action we all must take, and each generation must do its part to create an even more fair, more just society.”

Rep. John Lewis

Warm-up

3 minutes of easy biking, rowing, or jogging

–then–

3 rounds, not for time, of:

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Ring Rows

10 seconds of Handstand Hold against the wall OR Pike Hold OR Plank Hold

6-8 Knee push-ups

10 V-ups OR Hollow Rocks

Strength

For quality:

L-Sit Hold, 2 mins

Athlete Instructions:

Accumulate 1-2 minutes. This can be done over 3-4 sets while supersetting with close grip bench.

Watch the video for variations and scaling options.

Bench Press (close grip) 4 x 8-12

Metcon 

Every 2 minutes, complete:

7 Bike Cal

7 Burpees

For 12 rounds (24:00)

Athlete Instructions:

Push yourself on each effort and aim to complete each round in 1:00 or less, allowing you to have at least 1:00 of rest.

If it takes more than 1:00 to complete your rounds, reduce bike cals or burpees to allow for 1:00 or more rest. Go as long as you can at 7 and 7!

Strength B

Turkish Get-up 14-14-14

Use the heaviest weight you can for each set.

5-7 reps/arm

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Shoulder Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Monday, June 24

“Never ever be afraid to make some noise and get in good trouble, necessary trouble.”

Rep. John Lewis

Warm-up

2 Rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

6-8 Hip & Back extensions

20 seconds of lateral banded steps

1 x Burgener warm up with empty bar (45/35)

Strength

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

Target: 65% 1RM Hang Squat Snatch or higher

Every 1 min for 10 mins.

1 Squat Clean Thruster, pick load

Metcon 

21-15-9 reps, for time of:

Strength B

3 RFQ

20 Russian KB Swings

10 Barbell Glute Bridge 

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, June 22

“Do not think that love in order to be genuine has to be extraordinary. What we need is to love without getting tired.”

Mother Theresa

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Thursday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Community WOD 

For time:

150 Double Unders

125 Sit-ups

100 Box Step-ups, 24/20 in

75 Deadlifts, 115/75 lbs

50 Burpees

25 Strict Handstand Push-ups (DB Shoulder Press)

Athlete Instructions

Scaling

Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.


Partner version: AMRAP 30 (any split)

Read More
Ben Williamson Ben Williamson

Friday, June 21

"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”

Mother Theresa

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Friday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm-up

3 rounds, not for time (NTE 10:00), of:

1 min of running, biking, or rowing 

10 m high knees 

10 m butt kicks 

6 squats

5-7 Good Mornings

1 Turkish get-up, L arm- you choose the load

1 Turkish get-up, R arm- you choose the load

5 overhead squats, 3 seconds descent, and 3 seconds pause in the bottom position

Strength

Tabata Single Arm Dumbbell Power Snatch, pick load

The Tabata interval is 40 secs of work followed

by 20 secs of rest for 6 intervals.

Tabata score is the total reps performed in all of the intervals.

Athlete Instructions

For a total of 6 sets (3 sets per arm):

40 seconds of R-arm DB Power Snatches, 20 seconds of rest

40 seconds of L-arm DB Power Snatches, 20 seconds of rest.


Metcon

“Nancy”

5 RFT

400m Run

15 Overhead Squat 95/75

Strength B

No second strength today, it’s just “Nancy” for all of us!

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Wall Stretch, Leg

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Thursday, June 20

"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”

Mother Theresa

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Thursday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm Up

8:00 of:

:30 High Knees

10m Skater Band Walk

10 Goblet Squats

10 Scap Pull Up/Ring Row

Rebuild

Front Rack Drop Lunge: 30X0; 16-20reps

alternating legs

Supinated Strict Pull Up: 2011; 8-10reps;

Metcon

5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round

Renegade Row 50/35lbs

*5 Cal Row between each set

rest 2mins

5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round

Strict KTE/V-Up

*5 Cal Bike between each set

rest 2mins

5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round

Alternating SA DB Thruster 50/35lbs

*30 Double Unders between each set (same # of singles. No multiplier. Keep moving!).

Rebuild B

3 RFQ

Renegade Row x 8-12

Strict KTE/V-Up x 8-12

DB Thruster x 8-12

Cool Down

Banded Shoulder Work

Quad/Hurdle Stretch

Read More
Ben Williamson Ben Williamson

Wednesday, June 19

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Wednesday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm-up

2-4 minutes of jogging, biking or rowing

–then–

2 Rounds, not for time of:

8 Bootstrappers

10 deadlifts, empty/light barbell

10 Glute Bridges, empty/light barbell

20-30 Seconds of Banded Marching

6 Good Morning

4 Broad Jumps

30-45 Seconds of foam rolling your back

Strength

Deadstop Deadlift 8-8-8-8

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Goals!: 70% 1RM or higher

More Likely:

  • 50+% 1RM

Metcon

For quality:

4 rounds of:

20 Russian KB Swings

20 Push-ups

--then--

4 rounds of:

Prowler Push, 50m

  • Can go sled drag here as well

Plank Hold, 1 min


Yes, that’s 80 pushups. Scale as needed to get through the reps with quality. Set up a bar on the rig and do pushups on those, or to a box, or from knees. 

Strength B

Same as metcon

Cool Down

Foam Roller, Back, lats, etc

Glute Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Tuesday, June 18

Hi all,

Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Tuesday's WOD is below!

Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎. 

Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!

Address: 
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!

Warm-up

3 Rounds, not for time, of:

1 minute of easy biking, jogging or rowing

50 jumping jacks OR single-unders

10 Hollow rocks OR V-ups OR GHD sit-ups

Rebuild

3 Sets each of:

A1) Segmented Clean Deadlift: 3131

6-8reps;

A2) Half Kneeling Barbell Press*: 20X2; 4-5reps/knee; 

*Perform repetitions on each knee for every set. Total 8-10 reps per set.

B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg; 

B2) Single Arm Dumbbell Push Press*: 30X1; 8-10/arm;

*Explosive tempo on the way UP - slow controlled lowering

Metcon

Complete as many rounds as possible in 15 mins of:

Bike, 600 m

60 Jump Ropes (any style)

30 Sit-ups

20 Push Press, 75/55 lbs

Rebuild B

3 RFQ

Weighted Sit-Ups x 25

Barbell Push Press x 20

Cool Down

Pec stretch, laying on side.

1-2 minutes per side.

Cobra Stretch - abs

1-2 minutes

Read More
Ben Williamson Ben Williamson

Monday, June 17

Warm-up

Round 1 (for quality)

:45 on/:15 off

Pushup

Lunge

Ring Row

Med Ball Slams

Rest 1 min

Round 2

:45 on/:15 off

Med Ball Thruster

Cossack Squat

Ring Row

Squat Jumps

Strength

3 rounds for quality of:

1 Farmer Carry x 200m (stoplight and back), pick load

Increase distance and/or weight as needed if the load is too light.

Bench Press x 5 (~75% 1RM)

Metcon

3 rounds for time of:

20 Goblet Lunges (53/35)

2 Rope Climbs, 15 ft (6 Rope Lowers)

Strength B

3 RFQ

20 Goblet Lunges

Bent Over Rows x 10/each arm

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Straddle Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, June 15

Community WOD 

9 rounds for time of:

5 Burpees

5 SA Devil Press (Alternating)

Run, 200 m (stoplight or post run)

10 Box Jumps or Step-Ups

20 Russian KB Swings


Athlete Instructions

For time, or not.

35:00 cap

Partner version:

For time, or not.

Athletes alternate movements. For example, Athlete A burpees, then B does Devil Press, back to A for the run, and so on.

Read More
Ben Williamson Ben Williamson

Friday, June 14

Warm-up

2 minutes of jogging, biking

–then–

8:00, of:

30 Seconds of Banded Steps forward and backward

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows,

6 Steps Walking Lunge with barbell overhead in Press width grip (if possible)

5 Front Squats, empty barbell (3 seconds up, 3 seconds down)

Strength A

Front Squat 5-5-5-5-5

Use the heaviest weight for each set to allow for proper form.

Rest as needed between sets.

Metcon

3 rounds for time of:

40 Double Unders

40 Dumbbell Snatches (Alternating), 50/35 lbs

So many DB snatches. Watch your form and weight. Protect your low back with proper setup each rep. Reduce reps and/or weight if needed!

Strength B

Snatch Pulls

5-5-5-5

3-4 Sets of 2-5 reps.

Use 80-110% of 1RM snatch.

Line Jumps

3-4 rounds of :30-:40

Odd rounds: front/back

Even rounds: side/side

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Foam Roller, Back, lats, etc

Read More
Ben Williamson Ben Williamson

Thursday, June 13

Warm-up

Scarecrow + Scorpion

PVC Shoulder Work

6:00 of, for quality;

5 V-Ups

20 Shoulder Taps

5 Tempo Squat Jumps

10 Glute Bridges

Rebuild A

Tall Kneeling Filly Press: 2111; 8-10/arm;

Close Grip Parallette Tricep Push Up: 3011;

8-10reps

Incline Bench Dumbbell Bicep Curl: 40X1;

8-10reps

(can go seated or standing as well, if incline bench is taken)

Metcon 

Complete as many rounds as possible in 18 mins of:
24 Dumbbell Sit-ups, 20/10 lbs

Single Arm Kettlebell Overhead Carry, 53/35 lbs, 100 m 

Rebuild B

3 RFQ

20 Dumbbell Sit-ups @ 2111

Single Arm Kettlebell Overhead Carry, 100m

20 Banded Face Pulls

Cool Down

Banded shoulder work

Pigeon Stretch 1-2 min/each

Read More
Ben Williamson Ben Williamson

Wednesday, June 12

Warm-up

15/12 cals Air bike (or same calories on the rower or 200m run)

5 Inchworm

5 RDL

5 Good mornings

4 Deadlifts, starting from mid-shin (empty/light barbell)

4 Hang power cleans, starting from just above the knees (empty/light barbell)

4 Front squats (empty/light barbell)

4 Shoulder presses (empty/light barbell)

4 Clean & jerks, starting from mid-shin (empty/light barbell)

Strength A

20 min to find a heavy single rep Clean & Jerk

If you’re feeling great, go for a new 1RM. If you’re less experienced, use the time to stay lighter and work on technique.

Movement Demos

Metcon 

For time:

15 Clean & Jerks, 115/75 lbs

30/20 Bike Calories

15 Clean & Jerks, 115/75 lbs

This one is short! Big classes may need to use two heats. 

Strength B

Clean Pulls

5-5-5-5

Athlete Instructions

3-4 Sets of 2-5 reps. 

Use 80-110% of 1RM clean.

Max Effort Broad Jumps

5-4-3-3

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Straddle Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Tuesday, June 11

Warm-up

2 minutes of easy jogging, biking or rowing

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups, Ring Rows

10 Squats (Squat Therapy style))

10 steps of walking lunges

Rebuild A

3 RFQ

Back Rack Split Squat: 2110; 8-10/leg;

Pronated Strict Pull Up: 2011; 8-10reps;

  • Scaled: Use band or jump to chin over bar starting position. Resist 3+ seconds on descent (3011).

Strict Knee to Elbow (Hanging Knee Raises/ V-Ups) 8-10 reps: 2011

Metcon 

For time: 

Walking Lunge, 100 m

Run, 1.5 mi

Walking Lunge, 100 m

  • 100m = 6 lengths of gym floor (3 down/back)

  • Scale the run and/or lunge distances as needed to keep times 25 min and under.

  • We don’t have a specific 1.5 mile course mapped out, so use our 1-mile (Left on Riverside, to the roundabout crosswalk and back) and 800m (end of Second Gear building and back) routes.

Rebuild B

3 RFQ

Cyclist Front Squat: 31X0; 8-10 reps; rest

Chainsaw Row: 20X2; 8-10/arm; rest

Plank to Pushup: Take :60-:90 to log quality reps. Count doesn’t matter. Hold plank if/when pushups fail or lose structure.

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Calves & Foam Rolling

Pec stretch, laying on side.

1-2 minutes per side.

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Ben Williamson Ben Williamson

Monday, June 10

Warm-up

AMRAP 9’, easy pace

45 seconds of rowing, jogging or biking (increase pace each round)

8 KB russian swings, light load

6 KB bent over rows, L-arm (light load)

6 KB bent over rows, R-arm (light load)

4 burpees (comfortable pace)

Strength A

3RFQ 

Landmine Twist 3x12

Side Plank, L 1 mins/R 1 mins

1-2 Rope Climb(s) or Clamp Skill Work

Metcon 

Each for time:

Row: 3x 1000 m

These are max/near max efforts! Rest as needed between efforts. Record each effort on the whiteboard.

Strength B/Accessory

Overhead Squat 3x8-12 (~70% 1RM, ~3 RIR)

GHD Hip Extension 3x8-12

SL KB Deadlift 3x8-12/leg

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Glute Stretch

Hold 1-2 minutes per side.

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