WOD - Class Programming
Thursday, August 1
“I’d rather regret the risks that didn’t work out than the chances I didn’t take at all.” —Simone Biles
Warm-up
:45 on/:15 off of:
2 rounds of:
Good mornings
Inchworms
KB Sumo Deadlift
Plank toe touches
(NTE 10:00)
Strength
3 RFQ:
Pallof Press 3x30
Landmine Twist 3x12
Glute Ham Raises 3x10
Then:
Tabata Russian Kettlebell Swings, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Metcon
2-3-5-10-2-3-5-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strength B (can be done instead of metcon)
Same as metcon
Accessory (Optional. Can be done in addition to above.)
Bar Muscle-Up Transition Drills
5 min
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes per side.
Wednesday, July 31
“The wall is your mind playing tricks on you. You just need to say, 'One more step, I can do this. I have more in me.' You'll be so proud of yourself once you push past your threshold.”
Kerry Walsh
Warm-up
2-3 Rounds, not for time, of:
1 Minute of easy jogging, biking or rowing
50 Double-unders, Single-unders or Jumping Jacks
10 Glute-bridges (empty barbell)
1 x Burgener Warm Up with empty bar (45/35)
(NTE 10:00)
Strength
As many reps as possible in 8 mins of:
Turkish Get-Ups, pick load
Athlete Instructions
Switch arm every 2 reps.
Push Press
10-10-10
Metcon
For time:
100 Single Unders
20 Power Clean & Jerks, 115/75 lbs
75 Single Unders
15 Power Clean & Jerks, 115/75 lbs
Strength B (can be done instead of metcon)
6x5 Power Clean + Jerk
50 ft Linear Bounding between clean sets
Accessory (Optional. Can be done in addition to above.)
Handstand Practice, 4 mins
Athlete Instructions
Handstand Holds and/or Walking.
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking.
Cool Down
1-2 minutes
Hold 1-2 minutes.
Tuesday, July 30
"But effort? Nobody can judge that because effort is between you and you."
Ray Lewis
Warm-up
3 minutes of jogging, biking or rowing
-then-
3 Rounds, not for time, of:
10m High knees
10m Butt Kicks
6 Steps, Walking Lunges
6 Lateral Lunges (3 per side)
20-30 Seconds of Lateral Banded Steps
50m Run (increase acceleration each time)
60 seconds of rest
(NTE 10:00)
Strength/Skill (after Metcon)
3 rounds for quality of:
Farmer’s Carry, pick load, 1 building lap
Athlete Instructions
Increase distance as needed if the load is too light.
Tabata Box Jumps, pick height
The Tabata interval is 2 mins of work followed
by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Height suggested: 24/20”.
Metcon
Each for time:
Run: 3x 800 m
Rest as needed between efforts.
Strength B (can be done instead of metcon)
3-4 RFQ
Barbell Curls x 10-12 @ 30X1
Weighted Sit-Ups x 20
Banded Tricep Pushdowns x 20-25
Rotational Medball Slams x 20
Accessory (Optional. Can be done in addition to above.)
5 min:
Cool Down
Hold 1-2 minutes.
Monday, July 29
“Every strike brings me closer to a home run.”
Babe Ruth
Warm-up
2-3 rounds, not for time, of:
2 mins of running, biking, or rowing
8 squats (squat therapy style- see video below)
8-10 glute bridge & good morning
30 secs of knee pulls
10 bent over rows, empty/light barbell
8 hollow rocks, v-ups, or sit-ups
5 inchworm push-ups (see video below)
(NTE 10:00)
Strength/Skill
(After Metcon)
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Metcon
For time:
10 Back Squats, 135/95 lbs
10 Burpees
10 Ring Rows
L-Sit, 12 secs
9 Back Squats, 135/95 lbs
9 Burpees
9 Ring Rows
L-Sit, 12 secs
8 Back Squats, 135/95 lbs
8 Burpees
8 Ring Rows
L-Sit, 12 secs
…and so on, down to 1 rep of each
Strength B (can be done instead of metcon)
For quality:
Same as metcon, sub hand-release pushups for burpees.
Accessory (Optional. Can be done in addition to above.)
For quality:
Athlete Instructions
20-50 reps in as few sets as possible.
Cool Down
1-2 minutes
Hold 1-2 minutes per side.
Saturday, July 27
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”
Buddha
“Deck of Cards” Partner WOD
Please bring a deck of cards with you! We only have a few.
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push Ups
Spades = KB Swings
Diamonds = Box Jumps
Clubs = Goblet Squats
Jokers = 400m run (together)
Jack = 11
Queen = 12
King = 13 reps
Aces = 15 rep
Pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 KB Swings. Draw another card and perform the corresponding movements until the deck is complete.
Friday, July 26
“A friend may be waiting behind a stranger’s face.”
Maya Angelou
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 rounds, not for time, of:
10 steps of walking lunges
10 Abmat sit-ups or hollow rocks
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
100 m run
60 seconds of rest
(NTE 10:00)
Strength
3 RFQ:
Barbell Glute Bridge x10 @3111
Russian Twist x:45
Metcon
For quality:
Run, 1200 m
50 Air Squats
30 V-ups
15 Pull-ups
Run, 800 m
50 Air Squats
30 V-ups
15 Pull-ups
Run, 400 m
50 Air Squats
30 V-ups
15 Pull-ups
Athlete Instructions
V-ups / Hollow Rock / Sit-up
Pull-ups, any style.
Strength B (can be done instead of metcon)
3 RFQ
12 Back Squat, pick load @2111
30 V-Ups
10-15 Strict Pull-Up
Accessory (Optional. Can be done in addition to above.)
GHD Hip Extensions 3x15
Athlete Instructions
3 sets of 12-15 reps
Slow and controlled movement, weighted if you want.
Cool Down
Hold 1-2 minutes.
Thursday, July 25
“Wherever life plants you, bloom with grace.”
French Proverb
Warm-up
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
30 Seconds of Banded steps forward and backward
10 Hip & Back Extensions
1 x Burgener Warm Up with empty bar (45/35)
(NTE 10:00)
Strength
After Metcon
2 rounds for max reps of:
max rep Shoulder Press, 45/35 lbs
max rep Push Press, 45/35 lbs
max rep Push Jerks, 45/35 lbs
Athlete Instructions
Start with a max effort of shoulder press. Once the shoulder press is impossible, move to the push press. Once the push press is impossible, move to the push jerk.
There should be no rest between the three movements.
Suggested weight: 50% of your 1RM shoulder press OR a weight that will allow you to perform at least 8 unbroken shoulder presses.
Rest 3-4 mins between rounds.
Metcon
1 Power Snatch, pick load
Every 1 min for 30 mins.
Strength B (can be done instead of metcon)
Same as metcon
Accessory (Optional. Can be done in addition to above.)
5-5-5-5
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes per side.
Wednesday, July 24
“The world is full of magical things patiently waiting for our wits to grow sharper.”
Bertrand Russell
Warm-up
2-3 rounds, not for time, of:
1 min of easy rowing, biking, or jogging
20 seconds of banded marching
20 seconds of foam rolling your lats and low back
10 hip & back extensions
8 squats, (squat therapy style- see video below)
3 power cleans, empty barbell (45/35 lbs)
3 front squats, 3 secs eccentric phase, empty barbell
3 hang squat cleans, starting from just above the knee, empty barbell
3 squat cleans, starting from mid-shin, 3 secs pause in the receiving position, empty barbell
(NTE 10:00)
Strength
(After metcon)
5-5-5-5
AMRAP 4
Metcon
For time:
50 Sit-ups
15 Squat Cleans, 115/75 lbs
40 Sit-ups
12 Squat Cleans, 115/75 lbs
30 Sit-ups
9 Squat Cleans, 115/75 lbs
20 Sit-ups
6 Squat Cleans, 115/75 lbs
10 Sit-ups
3 Squat Cleans, 115/75 lbs
Strength B (can be done instead of metcon)
3-4 rounds for quality of:
25 Sit-Ups
10 Squat Cleans
Accessory (Optional. Can be done in addition to above.)
N/A
Cool Down
1-2 minutes
Hold 1-2 minutes.
Tuesday, July 23
“We all have two lives. The second one starts when we realize we only have one.”
Confucius
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
30 seconds of single-unders or double-unders
8 box step-ups and step-downs (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
(NTE 10:00)
Strength/Skill
Dumbbell Hammer Curl 3x12
Dumbbell Raises Complex
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
3 sets of 8-12 reps.
Metcon
Part 1:
Complete as many rounds as possible in 3 mins of:
10 Box Jumps, pick height
10 Pull-ups
Athlete Instructions
Pull-ups- any style.
Rest 3 mins before Part 2
Part 2:
Complete as many rounds as possible in 3 mins of:
5 Box Jumps, pick height
5 Pull-ups
Strength B (can be done instead of metcon)
3 RFQ
8-12 Bent Over Rows @ 3011
5 Max Effort Broad Jumps
Accessory (Optional. Can be done in addition to above.)
For quality:
200 Double-Unders
Athlete Instructions
In as few sets as possible.
Or
5 min Double Under Practice
Cool Down
1-2 minutes per side.
Monday, July 22
‘If I got rid of my demons, I’d lose my angels.’ - Tennessee Williams
Warm-up
1 minute of rowing, jogging or biking, roughly 50% effort
5 Shoulder Pass Throughs, pvc pipe
5 Band Pull-aparts
8 Bench presses, empty barbell (or floor presses)
Repeat, adding weight to bench each round
(NTE 10:00)
Strength/Skill
Bench Press: 1 Rep Max
Work up to your best Bench Press 1 rep max lift.
Warm-up:
50%x5
60-70%x4
80%x2
Metcon
4 rounds for time of:
Row, 500 m
12 Bench Press, 135/85 lbs
Strength B (can be done instead of metcon)
4 RFQ
Bench Press x12 @ 20X1
:45 Flutter Kick
x20 Med Ball Clean
Accessory (Optional. Can be done in addition to above.)
Each for distance:
Bike, 5x 15 secs
Athlete Instructions
5 x 15 Seconds of intense biking.
Rest 1-2 minutes between efforts.
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes per side.
Saturday, July 20
‘Be stronger than your strongest excuse’ – Unknown
Hey everyone, our “lost and found” has filled up again. Please check the hanging rack by the front door, as well as the cubbies near the whiteboard, for any clothing items. We’ll be clearing those out in the next couple days. Thanks!
Community WOD:
Can be done individually or as partners
Complete as many rounds as possible in 12 mins of:
Partner (any split)
Single Arm Dumbbell Overhead Carry, 50/35 lbs, 100 m
20 Renegade Rows
12 Dumbbell Front Rack Box Step-ups, 50/35 lbs, 20 in
Rest 5 min.
Partner (Alternate movements)
AMRAP 12 of:
12 V-ups
12 Goblet Squats
Post Run
Friday, July 19
‘The world breaks everyone and afterward some are strong at the broken places’ – Ernest Hemingway
Hey everyone, our “lost and found” has filled up again. Please check the hanging rack by the front door, as well as the cubbies near the whiteboard, for any clothing items. We’ll be clearing those out in the next couple days. Thanks!
Warm-up
EMOM 9 mins:
min 1: 40 secs row, bike, or run at 50% effort
min 2: 5 bent over rows (with empty barbell) + 5 burpees
min 3: rest
min 4: 40 secs row, bike, or run at 60% effort
min 5: 6 bent over rows (with empty barbell) + 6 burpees
min 6: rest
min 7: 40 secs row, bike, or run at 70% effort
min 8: 7 bent over rows (with empty barbell) + 7 burpees
min 9: rest
Strength
3 rounds for quality of:
Farmer Carries, pick load, 100 ft (2 floor lengths, or 1 “down and back”)
Athlete Instructions
3 carries with a heavy load.
(Increase distance as needed if the load is too light.)
10 Dumbbell Burpees, pick load
Athlete Instructions
Complete 20-30 reps in as few sets as possible, you choose the load.
Metcon
Each for time:
Row: 10x 125 m
Athlete Instructions
Rest as needed.
Goals: 30 seconds or less per effort
Strength B (can be done instead of metcon)
3 RFQ
KB Sumo DL High Pull 3x10-12 @ 30X1
Hammer Curl x10-12 @ 30X1
Hollow Hold x :45
Accessory (Optional. Can be done in addition to above.)
For quality:
Handstand Descent Practice (from wall)
Athlete Instructions
Descent from Handstand Variations.
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.
Thursday, July 18
‘It’s hard to beat a person that never gives up’ – Babe Ruth
Warm-up
2 minutes of jogging, biking or rowing
-then-
2 Rounds, not for time of:
6 Banded Good Mornings
8 Box step-ups and step-downs (you choose the height of the box)
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
30-45 Seconds of foam rolling your back
(NTE 10:00)
Strength
For quality:
3 Rounds:
12 L/12 R Reverse Lunges - Farmer Style, pick load
10 L/10 R Turkish Get-Up, pick load
Metcon
3 Overhead Squat, pick load
Every 3 mins for 30 mins.
Athlete Instructions
Optional:
50 DB Bench
50 total after the lifting, or 5 after each set of OHS
OHS Goals
60% 1RM or higher
Strength B (can be done instead of metcon)
Same as metcon
Accessory (Optional. Can be done in addition to above.)
For quality:
Handstand Practice, 4 mins
Athlete Instructions
Handstand Holds and/or Walking
Accumulate 2-4 minutes open floor or against a wall.
Or practice handstand walking.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.
Hold 1-2 minutes per side.
Wednesday, July 17
‘Don’t stop when you are tired, stop when you are done’
Marilyn Monroe
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
35 Jumping jacks or single-unders or double-unders
30 seconds of alternating shoulder taps in plank position
10 Abmat sit-ups
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
(NTE 10:00)
Strength
½ Kneeling Filly Press @ 30X1
12-12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Front Rack Carry 3x50m (3 floor lengths)
Athlete Instructions
3 carries with a heavy load
(Increase distance as needed if the load is too light.)
Metcon
4 rounds for quality of:
20 Pull-ups
Side Plank, L 40 secs
Jump Rope, 1 min
Side Plank, R 40 secs
Jump Rope, 1 min
Athlete Instructions
Pull-ups- any style.
Jump Rope- any style.
Movement Demos
Strength B (can be done instead of metcon)
4 rounds for quality of:
20 SA DB Row (10R/10L) @ 30X1
Side Plank, L 40 secs
Side Plank, R 40 secs
5 High Box Jump
Accessory (Optional. Can be done in addition to above.)
N/A
Cool Down
1-2 minutes
Hold 1-2 minutes.
Tuesday, July 16
Warm-up
2 rounds, not for time of:
2 mins of rowing, biking, or jogging
30 secs of banded steps forward and backward
10 hip & back extensions
10 Squats (Squat Therapy style) (see video below)
1x Burgener warm-up with empty bar, 45/35 lbs
(NTE 10:00)
Strength/Skill
For quality:
40 L/40 R Pistols
Athlete Instructions
20-40 reps/leg
Metcon
For time:
30 Deadlifts, 225/155 lbs
20 Front Squats, 135/95 lbs
10 Squat Snatches, 95/65 lbs
Athlete Instructions
For time, or not.
Strength B (can be done instead of metcon)
3 RFQ
10-12 Deadlift ~60%1RM
7-10 Front Squat ~60%1RM
3-5 Squat Snatch ~60%1RM
Accessory (Optional. Can be done in addition to above.)
Tempo Dumbbell Deadlift 12-12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3-4 sets of 8-12 repetitions, Tempo 10.1.10.1, you choose the load.
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.
Monday, July 15
Monday WOD + Programming Update
Hey everyone! Hope you had a great week. I know many of our folks are traveling and busy with summer stuff, but I wanted to send out this update of where we are with programming. As always, please reach out or grab me at the space with any follow-up questions or feedback!
Ben
General Programming Info
Most of our programming starts from Pat Sherwood and CF Linchpin. I start with a version of their programming, then tweak it based on what suits our community. Usually, I’m able to test the WOD and strength myself a few weeks before it lands in our classes.
This is standard, old-school CrossFit philosophy and programming, focused on developing general physical performance without a particular strength, cardio, gymnastics, etc. emphasis. Constant variations in movements and metcon structures are the norm, as well as time built in for skill work and practice. There is an emphasis on variance and intensity over volume, which I think fits our crew well.
XT/Rebuild
A couple of weeks back I phased out the “XT” and “Rebuild” terminology, as I found I wanted to add Rebuild segments on days besides Tue and Thur and barbell/XT type sections on days besides Mon/Wed/Fri. Variation becomes limited when we can only do certain things on certain days. Our M/W/F folks would never get exposed to things we were only doing on Tue/Thur, and vice versa.
I love both Rebuild and XT/barbell stuff and want our community to be exposed to, and be better at, both. I just don’t think they have to be so clearly separated from each other moving forward.
Strength B/Accessory
I like having the element of choice for athletes in the classes, and I’ve had more than a few members tell me they appreciate the options. That’s great, but I also think there is much to be said for the class being together and moving through an hour and metcon together. Keeping the class together also pushes folks to do things they may not choose on their own, test their body in different ways, and develop new skills.
I’ve kept the “Strength B” option in for now, but often the movements in those segments mirror what the rest of the class is doing in the metcon. If we have a “For Quality” metcon, I won’t program a second strength. For now, “Strength B” can be done instead of the metcon, just like “XT” and “Rebuild” were.
There is also an “Accessory” section now for athletes who want to do something after the class or get extra work in. These are extra elements anyone can do that are complementary to the day’s programming. 100% optional. It’s not expected that coaches will stick around after the class and coach/supervise athletes during Accessory work. These are just extra options.
But…why?
Streamlining choices during classes is just designed to get more of us doing the same things, together, as a class and community, sharing adversity and overcoming challenges together. It’s such a key piece of CrossFit and the type of gym community I want to nurture.
I like what we’ve been doing for the past few years. I also really like the more traditional CF model and structures. I think we’re now straddling that line and hopefully holding the best of both. We’re keeping some choices and options, but not having two very separate classes going at the same time. There are also obvious benefits to coaching quality, safety, and class efficiency by keeping folks closer together in programming, especially for the larger classes.
Of course, our classes and workouts remain infinitely scaleable. If a day’s programming doesn’t fit where you are mentally or physically, COME TO CLASS ANYWAY! We’ll design something for you on the spot, but the point is to show up, keep working and progressing, and be a part of community. We’re all better for it when you walk in the door.
Have a great week!
Better Than Yesterday,
Ben
Monday Classes
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
30 single-unders or jumping jacks
8 box step-ups and step-downs, you choose the height of the box
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 Hanging knee raises or V-ups
5 Shoulder presses, empty/light bar
5 Push presses, empty/light bar
(NTE 10:00)
Strength/Skill
Palloff Press 3x30
Athlete Instructions
3 Sets of 12-15 reps per side, you choose the band.
Metcon
For time: (35:00 cap)
10 Push Press, pick load
10 Box Jumps
10 Toes-to-bar (Hanging Knee Raises/V-Ups)
Run, 300 m (On the 400m “Bridge Run” route, pass the 25mph street sign on the sidewalk, then 2 trees, then turn around. Scale to 200m Stoplight Run or Post Run)
9 Push Press, pick load
9 Box Jumps
9 Toes-to-bars
Run, 300 m
8 Push Press, pick load
8 Box Jumps
8 Toes-to-bars
Run, 300 m
(and so on, down to 1 rep of each)
Athlete Instructions
For time, or not.
Push Press- 50-60%, no rack unless necessary.
Box Jumps- you choose box height.
Strength B (can be done instead of metcon)
3 RFQ
x10 DB Thruster @ 20X1
x :45-:60 V-Ups
Accessory (Optional. Can be done in addition to above.)
Standing Dumbbell Arnold Press 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
4 x :45-:60
Cool Down
1-2 minutes
Trap stretch with lacrosse ball
1-2 minutes per side
Saturday, July 13
Warm-Up
1 minute of biking, rowing or jogging (roughly 60% effort)
10 steps of walking lunges
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
1 Turkish get-up, L-arm, you choose the load
1 Turkish get-up, R-arm, you choose the load
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or half-length rope climbs
8-10 Knee push-ups or regular push-ups
(NTE 10:00)
Metcon
For quality:
150 Push-ups
100 Dumbbell Box Step-ups, pick load, pick height
75 Pull-ups/Ring Rows
Athlete Instructions
Push-ups- any style
Pull-ups- any style
Partition the push-ups, step-ups, & pull-ups as you wish.
Partner version:
200 Push-Ups
150 DB Box Step-Ups
100 Pull-Up/Ring Rows
Rest 5 mins before the next part...
For time:
50/35 Air Bike Calories
Partner:
100/70 Air Bike Calories
Movement Demos
Friday, July 12
Reminder: Come help us wish Coach Jacob well! His last class will be today at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2-4 minutes of easy rowing, biking or jogging
-then-
2 sets, 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
5-7 Strict Pull-ups OR Ring Rows
5-7 Knee push-ups OR regular push-ups
10 Seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)
10 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
(NTE 10:00)
Strength
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Metcon
Complete as many rounds as possible in 12 mins of:
Dumbbell Farmers Carry, 40/30 lbs, 1 building lap
15 Sit-Ups
12 Dumbbell Front Rack Lunges, 40/30 lbs
Strength B (can be done instead of metcon)
Same as Metcon, for quality
Accessory (Optional. Can be done in addition to above.)
For quality:
Sandbag Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
Accumulate 3-5 mins.
Cool Down
1-2 minutes
Hold 1-2 minutes.
Thursday, July 11
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you can, please come by and hit up that class as an athlete or come toward the end of class for a beer, a hug, and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2-4 minutes of jogging, biking or rowing
-then-
2 Rounds, not for time of:
6 Banded Good Mornings
8 Box step-ups and step-downs (you choose the height of the box)
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
30-45 Seconds of foam rolling your back
(NTE 10:00)
Strength
Deadlift 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Athlete Instructions
70% 1RM or higher
Metcon
3-4 Rounds for quality:
12 L/12 R Single Arm Dumbbell Row @2111
Dual DB Hang Snatch, x 12-15
Flutter Kick, accumulate 1 min
Dumbbell Glute Bridge, 1x15-20 @21X1
Strength B (can be done instead of metcon)
Same as Metcon, for quality
Accessory (Optional. Can be done in addition to above.)
For time:
75 Russian Kettlebell Swing, pick load
Athlete Instructions
50-75 Russian Kettlebell Swings.
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.
Wednesday, July 10
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
3-4 mins of jogging, biking, or rowing
-- then --
Agility Drill:
Lateral Line Hops
Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot.
Each Round is 30 Seconds.
During the 30 seconds perform the drill both forwards and backwards.
Rest 30-60 seconds between rounds.
(NTE 10:00)
Strength/Cardio
For quality:
Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Tabata Burpees
Today’s interval is 1 min of work followed by 1 min of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Metcon
AMRAP 30
Run, Row, or Bike
Cover as much distance as you can in 30 min.
Strength B (can be done instead of metcon)
Glute Ham Raises 3x10
Athlete Instructions
3 Sets of 5-10 reps.
For quality:
Plank Hold, Accumulate 2-5 mins
Accessory (Optional. Can be done in addition to above.)
Same as Strength B
Cool Down
Hold 1-2 minutes.