WOD - Class Programming

Ben Williamson Ben Williamson

Saturday, August 17

“So many books, so little time.”
Frank Zappa

Warm-up

2 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

10 m high knees

10 m butt kicks

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 Scap Pull-ups

5 Kip Swings

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

100 m run

(NTE 10:00)

WOD

For quality:

Run, 1200 m

60 Dumbbell Squats, 50/35 lbs

12 Rope Climb, 15 ft or 60 Pull-Ups

Dumbbell Farmer Carry, 50/35 lbs, 600 m

Run, 1200 m

Athlete Instructions

Other Equipment Conversions: Replace each 1200m of running with 3600m on the Echo Bike, Assault Echo bike, 1500m on the Concept 2 rower.


Individual: As written

Partner: Any split (AMRAP 40)

Cool Down

Pec stretch, laying on side.

1-2 minutes per side.

Wall Stretch, Leg

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Friday, August 16

If you think you're done, you always have at least 40 percent more. - Lauren Crandall

New Shirt Order:

If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.

Grey shirt mock-up.

Blue shirt mock-up.

Warm-up

2 rounds, not for time of:

2 mins of running, biking, or rowing

6-8 Glute Bridge and Good Morning

1x Burgener warm-up with empty bar, 45/35 lbs 

(NTE 10:00)

Strength/Skill

4 RFQ

Single Leg DB Deadlift 12R/12L @3111

Overhead Carries, pick load, 100 ft

Athlete Instructions

For carries, use 2 dumbbells / kettlebells, or one barbell.

WOD

3 rounds for time:
10 Ground to Overheads, 95/65 lbs
1 Post Run 

  • Post runs should start with the athlete inside the building or touching the building (not at the mailbox).

  • Make sure hamstrings are loose and warm before heading up the hill.

  • Careful on the runs for loose rocks, traffic, and each other!

  • Sub a 250m row if needed.

Strength B (can be done instead of WOD)

3 RFQ

10 Ground to Overhead

10 Renegade Row

Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Thursday, August 15

Failure I can live with. Not trying is what I can't handle! - Sanya Richards Ross

New Shirt Order:

If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.

Grey shirt mock-up.

Blue shirt mock-up.

Warm-up

2 Rounds of 

:45 on/15 off


Hi Knees/Butt Kicks

Elbow-to-instep lunges

Inchworm

Glute Bridges

(NTE 10:00)

Strength/Skill

3 rounds for quality of:

Dumbbell Front Rack Walking Lunges, pick load, 20 m

:30 - :45 L Side Plank

:30 - :45 R Side Plank

WOD

For time:

50 Kettlebell Swings, 53/35 lbs

Assault Bike 1050/950m (Echo Bike: .7/.6 mi)

40 Kettlebell Swings, 53/35 lbs

Assault Bike 1050/950m (Echo Bike: .7/.6 mi)

30 Kettlebell Swings, 53/35 lbs

Assault Bike 1050/950m (Echo Bike: .7/.6 mi)

20 Kettlebell Swings, 53/35 lbs

Assault Bike 1050/950m (Echo Bike: .7/.6 mi)

10 Kettlebell Swings, 53/35 lbs

Assault Bike 1050/950m (Echo Bike: .7/.6 mi)

Athlete Instructions

Scaling

This is a posterior chain endurance workout. 

So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last bike segment was your best.

Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique.

If you cannot finish the bike in under 2:30, reduce the distance to finish at or under that time.

GOAL: Posterior chain and aerobic endurance

TARGETS:

ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain

BEGINNER: Quality kettlebell swings, 16- to 18-minute time domain

Strength B (can be done instead of WOD)

50-40-30-20-10

Kettlebell Swing

Accumulate :30 of Hollow Holds between rounds of swings

Cool Down

Banded Shoulder and lower body progressions

Read More
Ben Williamson Ben Williamson

Wednesday, August 14

There is a popular fallacy that falling down is the mark of a poor skater. But the truth is that when one stops falling, he has probably stopped improving. - Dick Button

New Shirt Order:

If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.

Grey shirt mock-up.

Blue shirt mock-up.

Warm-up

3-5 mins of jogging, biking, or rowing

-- then -- 

2-3 rounds, not for time of:

30 secs of foam rolling for your back/lats

5-7 hip & back extensions

5-7 deadlifts, empty/light barbell

5-7 hang power cleans, empty/light barbell

5-7 shoulder press, empty/light barbell

5-7 power clean & jerk from mid-shin

(NTE 10:00)

Strength/Skill

(After WOD: Superset)

5 RFQ

Sandbag/Dball Bear Hug Hold, pick load, 1 min

20 V-ups

WOD

Power Clean & Jerk 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Goals

75% 1RM or more


Movement Demos

Strength B (can be done instead of WOD)

Same as WOD

Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Trap stretch with lacrosse ball

1-2 minutes per side

Read More
Ben Williamson Ben Williamson

Tuesday, August 13

“I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.” - Mia Hamm

New Shirt Order:

If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.

Grey shirt mock-up.

Blue shirt mock-up.

Warm-up

2 rounds, not for time of:

45 secs of jumping jacks or single-unders

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, pull-ups, or low-ring muscle-ups

5 inchworm push-ups or walking push-ups (see video below)

10 kettlebell Russian swings, light/moderate load

(NTE 10:00)

Strength/Skill

4 RFQ:

Single Arm DB Bent Over Row @20X1 x24 (12R/12L)

Bench Press (close grip) 4x12 @20X1

Athlete Instructions

4 sets of 8-12 reps.

WOD

21-15-9

Pull-Ups

Burpees


Athlete Instructions

A quick one! Hang on. Try to limit your breaks, pace through the burpees, and get this one done ASAP. 

Strength B (can be done instead of WOD)

3 RFQ:

10-12 Pull-Ups

16-20 Goblet Cossack Squat @2111

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Shoulder Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Monday, August 12

The more you have the the more you get, the more you have to look after. The more you might lose. Is that owning or being owned? But if you give up things, you can give up spending your life looking after things.

John Heider, adapted from Tao Te Ching

New Shirt Order:

If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.

Grey shirt mock-up.

Blue shirt mock-up.

Warm-up

Not for time:

1 minute of jogging, biking or rowing (increase pace set after set)

20 seconds of lunging

10 air squats

5 Thrusters, empty barbell (3 seconds pause in the top position with the barbell overhead)

1 minute of jogging, biking or rowing

20 seconds of lunges

10 air squats

5 Thrusters, empty barbell (3 seconds pause in the top position with the barbell overhead)

1 minute of jogging, biking or rowing

(NTE 10:00)

WOD

5 rounds of:

15 Wall Balls, 20/14 lbs

15/10 Row Calories

-- then --

Rest 5 mins

-- then --

50 Thrusters, 45/35 lbs

50/35 Row Calories

(30:00 Cap)

Athlete Instructions

This is really two separate WODs combined together. The big break in the middle should allow you to PUSH during the first segment and feel well rested to do the same for the second. 

Prioritize squat depth and form over weight and wallball height.

Strength/Skill

(After WOD)


Skill Session:

Rope Climb/Clamp

Spend 6-8 min working:

  • Setting J Hooks

  • Resetting clamps while on the rope

  • Rope Lowers

  • Legless


Strength: 

3 RFQ:

Alternating DB Curl/Arm @20X1 x10

Deficit Landmine Single Leg RDL @3010 x 8-10/leg

Strength B (can be done instead of WOD)

5 RFQ:

8-10 Back Squat @21X1

10 Shoulder Press @21X1

5 Broad Jump (Max Effort)


Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Hamstring Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Saturday, August 10

All you need is love.

John Lennon

New Shirt Order:

Ben is going to order some new t-shirts next week. If you’d like one, please send size HERE by Friday Aug 16th. $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.

Grey shirt mock-up.

Blue shirt mock-up.

Warm-up

2 Rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

5 Shoulder Pass Throughs, pvc pipe 

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

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

3-5 Deadlifts, empty/light barbell

3-5 Hang Muscle Cleans, starting from just above the knees

3-5 Power Clean, starting from mid-shin

3-5 Shoulder Presses

3-5 Push Presses

(NTE 10:00)


WOD

Individual Version:

For time:

Run, 400 m

40 Push Press, pick load

Run, 400 m

40 Pull-ups

Run, 400 m

40 Knees-to-elbows

Run, 400 m

40 Power Cleans, pick load


Partner Version: AMRAP 30

Same movements and distances (any split)

Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Pec stretch, laying on side.

1-2 minutes per side.

Cobra Stretch - abs

1-2 minutes

Read More
Ben Williamson Ben Williamson

Friday, August 9

If being an egomaniac means I believe in what I do and in my art or music, then in that respect you can call me that... I believe in what I do, and I'll say it.

John Lennon

Warm-up

2 mins of jogging, biking, or rowing

-then- 

2 rounds, not for time of:

1 min of foam rolling your lats and low back (if you have not access to a foam roller, hang at a bar for about 30 secs: the goal is to feel the stretch in your lats)

30 secs of lateral banded steps

7 hip & back extensions

6 steps walking lunge with barbell overhead in press width grip (if possible)

5 front squats, empty barbell (descent in 3 seconds, then 3 second pause in the bottom position)

(NTE 10:00)

Strength/Skill

Front Squat 8-8-8-8

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Goals

45% 1RM or more

WOD

3 rounds for quality of:

Front Rack Carry, pick load, 100 ft

Athlete Instructions

3 carries with a heavy load.

Increase distance as needed if the load is too light.

Movement Demos

For quality:

40 L/40 R Pistols

Athlete Instructions

20-40 one-legged squats, right leg

20-40 one-legged squats, left leg

Movement Demos

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Thursday, August 8

“There is nothing you can know that isn’t known.”

John Lennon

Pisgah’s fantasy football league is rebooting! If interested, email Lara and let her know you’re in!

Warm-up

:45 on/:15 off of:

2 rounds

Rotational medball slam

Medball front squat

Medball push press

Medball snow angels

(NTE 10:00)

Strength/Skill

5:00 of Handstand/ Handstand Pushup Skill Work

Then:

Strict Handstand Push-ups 4x max rep

Rest 2 mins between sets.

Movement Demos

Or:

For quality:

20 Wall Walks

Athlete Instructions

10-20 reps, not for time. Slow & controlled.

Movement Demos

WOD

4 rounds, 3 mins each, for max reps of:

375/300m Row

max reps in remaining time Bench Press, 135/95 lbs

Strength B (can be done instead of WOD)

Deficit Deadlift 12-12-12

Bench Press 12-12-12

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

3 sets of 8-12 reps, you choose the height of the deficit.


Movement Demos


Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Glute Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Wednesday, August 7

“The more I see the less I know for sure.”

John Lennon

Pisgah’s fantasy football league is rebooting! If interested, email Lara and let her know you’re in!

July Committed Club (12 or more sessions last month)

 

Seth E Micheal M Josh F

Dave F Edgar R

Jonathan L Jenn U

Isla N Sean B

August Birthdays

 

Grace H 2nd

Trip K 14th

Nicholas B 18th

Elisabeth E 20th

Gillian S 21st

Alex H 30th

Warm-up

3 Rounds, not for time, of:

1 minute of easy jogging, biking or rowing

30 single-unders or jumping jacks

5-7 Hip & Back extensions

8 box step-ups and step-downs (you choose the height)

1 x Burgener Warm Up with empty bar (45/35) (see video below))

(NTE 10:00)

Strength/Skill

1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]

1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]

1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]

1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]

1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch ]

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

Athlete Instructions

Perform the complex 3-5 times.

It is intended to be unbroken.

Movement Demos

WOD

For time:

10 L/10 R Single Arm Kettlebell Snatches, pick load

10 Box Jumps, pick height

9 L/9 R Single Arm Kettlebell Snatches, pick load

9 Box Jumps, pick height

8 L/8 R Single Arm Kettlebell Snatches, pick load

8 Box Jumps, pick height

7 L/7 R Single Arm Kettlebell Snatches, pick load

7 Box Jumps, pick height

6 L/6 R Single Arm Kettlebell Snatches, pick load

6 Box Jumps, pick height

5 L/5 R Single Arm Kettlebell Snatches, pick load

5 Box Jumps, pick height

Cool Down

Calves & Foam Rolling

Trap stretch with lacrosse ball

1-2 minutes per side

Read More
Ben Williamson Ben Williamson

Tuesday, August 6

“Our society is run by insane people for insane objectives. I think we're being run by maniacs for maniacal ends and I think I'm liable to be put away as insane for expressing that. That's what's insane about it.”

John Lennon

Warm-up

2 minutes of easy jogging, biking or rowing

-then-

3 sets, not for time, of:

6-8 Squats (Squat Therapy style) (see video below)

8-10 sit-ups, v-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


(NTE 10:00)

WOD

5 rounds for quality of:

30 Hollow Rocks

12 Dips

24 Kickstand Squats

12 Pull-ups

Strength/Skill

Optional, after WOD:

Strict Chin-ups 4x12

Rest as needed between efforts.

Athlete Instructions

Pull-ups, strict, palms facing you (supinated grip)(or ring rows or band if needed)

3-4 sets of 8-12 reps (break up sets as needed)

Movement Demos


Or:

Weighted Strict Pull-up 3-2-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

If unable to do weighted pull-ups, do regular strict pull-ups: 3 sets with a range of repetitions that will challenge you (feel free to use a band)

Watch the video for different techniques involving the grip and how to hold the external weight.

Movement Demos

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Chest & Pec, hands behind

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Monday, August 5

“Nobody told me there would be days like these. Strange days indeed.” —John Lennon

Warm-up

2 rounds, not for time, of:

1 minute of easy biking, rowing or jogging (try to increase the pace each round)

20m of high knees

20m of butt kicks

5 russian swings, light weight

5 burpees

60-90 seconds of rest

(NTE 10:00)

Strength/Skill

If you have double unders, try this for time (5:00 cap)

100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders

Or:

For quality:

Double Under Practice, 5 mins

Athlete Instructions

5 minutes of Double-unders attempts/practice.

Then: 

For quality:

L-Sit Hold or Flutter Kick, 2 mins

Athlete Instructions

Accumulate 1-2 minutes.

Watch the video for L-Sit variations and scaling options.


Metcon 

10 rounds, each round for time, of:

12/8 Air Bike Calories

Go every 3 mins.


Strength B (can be done instead of metcon)

Every 3:00:

10 Pushups

DBall Bear Hug Carry 100ft 

(should have 1:30 or more to rest each round)

Cool Down

Straddle Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Saturday, August 3

“The past doesn’t matter. Take today.” —Becky Sauerbrunn

“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Read More
Ben Williamson Ben Williamson

Friday, August 2

“A trophy carries dust. Memories last forever.” —Mary Lou Retton

Warm-up

2 Rounds, not for time, of:

2 minutes of easy biking, jogging 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, or low-ring muscle-ups

10 steps of walking lunges

10 hollow rocks, sit-ups or v-ups

(NTE 10:00)

Strength

(After Metcon)

Barbell Bent Over Row 4x12

Athlete Instructions

3-4 sets of 8-12 reps.


For quality:

100 Medicine Ball Cleans, 20/14 lbs

Athlete Instructions

50-100 Medicine Ball Cleans.

Perform in as few sets as possible.

Metcon 

25 Pull-ups

Front Rack Lunge, 50 m | 60 lbs

75 Sit-ups

Air Bike, 5 km

75 Sit-ups

Front Rack Lunge, 50 m | 60 lbs

25 Pull-ups

Strength B (can be done instead of metcon)

A:

Barbell Bent Over Row 4x12

4x25  Medicine Ball Cleans, 20/14 lbs

B:

Plank: Accumulate 2:00

Front Rack Lunge: 4x50m

Accessory (Optional. Can be done in addition to above.)

Bottom Squat Hold - Accumulate 5 min

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

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 

Deadlift

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

Glute Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

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

Cobra Stretch - abs

1-2 minutes

Foam Roller, Back, lats, etc

Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

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:

Double Under Practice

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

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:

50 Strict Toes-to-rings

Athlete Instructions

20-50 reps in as few sets as possible.

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Stretch, Leg

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

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.

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Ben Williamson Ben Williamson

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

Calves & Foam Rolling

Wall Shoulder Stretch

Hold 1-2 minutes.

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