Saturday Workout Of the Day


Every 2 minutes for 12 minutes (6 Rounds)…
Handstand Push-ups x 8-12
Strict Toes-to-Bar x 8-12

*Rep count depends on skill level


Box Jump-overs (24/20)
Front Rack Lunges (95/65) (115/85)*
Ring Rows

*If WOD is finished in under 25 minutes…. 500m Row + 3 Rope Climbs

Coach’s Comments: Choose an appropriate rep scheme for your skill work. Recommended number of reps is 8-12, but if you would rather work on technique and do 4 reps every two minutes that is OK too!

While completing the ring rows focus on pulling the rings to your sternum and keep a tight core and contracted glutes – if you have been struggling with false grip try to complete ring rows in false grip form to gain some extra practice.

Friday Workout Of the Day


Snatch 4×2 @ 80%


5min AMRAP
6 Thrusters (95/65) (115/85)*
12 Push Ups
*2 min rest

5min AMRAP
10 Hang Cleans (95/65) (115/85)*
10 Sit Ups
*2 min rest

5min AMRAP
6 Front Squats (95/65) (115/85)*
12 Burpees

*Indicates advanced (Rx+)

Coach’s Comments: Since the WODs are fairly short the weights are increased. If you are capable of performing the movements with good technique go ahead and try for something a bit harder :)

Thursday Workout Of the Day


A) 2 Rounds…
8 Hollow Body Rocks
8 Tuck Crunches

B) 3 Rounds…
Plank Hold – 20 seconds per side, 10 second rest


A) Deadlift 4×4 @ 75-80%

B) Jerk 5×2 @ 80-85%

Coach’s Comments: For core work really focus on engaging the core (taking the arch out of your back to become more rounded – tuck your belly button down into your spine) and maintaining this position throughout the exercises.

For the lifts, they are heavy today so make sure you stretch and mobilize any tightness afterwards.

Wednesday Workout Of the Day


Wall Walks 5×3 – 60s rest in between


A) Z-Drill (Sprints) x 5 – 60s rest between

B) Partner WOD:
5 Rounds…
#1 – 200m Row
#2 – Max Rep Pullups until Partner #1 is done

*Score is Partner WOD time

Buy Out:
100 Box jumps

Coach’s Comments: With the wall walks work on transferring your weight onto one side to move your opposite arm, and then shift the weight back onto the other hand to move the opposite arm (like handstand walks). Keep a tight core! Toes and Nose should be the only things touching the wall at any given point.

Give it your all for the sprints, as there will be a lot of rest time provided. Do not try and pace yourself!

Tuesday Workout Of the Day


Back Squat – Every 2 minutes for 10 minutes
#1 – 5 @ 55%
#2 – 5 @ 65%
#3 – 3 @ 75%
#4 – 2 @ 85%
#5 – 2 @ 90%

SKILL (for technique – not for time)

3 Rounds…
6 Push-ups
4 Strict Chest-to-Bar Pullups
2 Rope Climbs


Muscle Ups
Cleans (185/115)

Coach’s Comments: Take your time with the back squat reps. There are two full minutes, so be sure to engage your core and glutes during each rep and get into a nice deep and controlled squat.

Focus on technique for the WOD, making sure every rep is technically perfect.

Endurance Tonight

Posted: October 20, 2014 in Uncategorized

FYI: Tonight’s endurance class will be a swim at Victor Davis at 8:30. It will cost $3-4 per swim.

Monday Workout Of the Day


Overhead Squats 3×5 @ 75%



Box Jumps (24/20)
Kettlebell Swings (50/35)

Buy Out: 1 minute L-sit