Tag Archives: Strength

Monday, November 20, 2017

Strength:
Back Squat
3-3-3-3-3 (plus 3 warm up sets of 5)

WOD:
AMRAP 12
1 Rope Climb
12 Push Press (135/95)
50 Double Unders

It’s Monday again! Let’s go ahead and drop the reps and increase the weight today.

Warm Up:
5 – empty bar
5 – 35% of 1RM
5 – 50%

Working Sets:
3 – 70%
3 – 75%
3 – 80%
3 – 85%
3 – 90-95%

Today we are going to do some rope climbs in the workout! Be sure to wear long socks and/or long pants to avoid rope burn on your legs. The Coach will review the 2 ways to wrap your legs. If rope climbs aren’t quite your thing yet, you’ll keep a tight plank position and lower yourself to the ground and pull yourself back up to standing using the rope. This will help increase that grip and the upper body strength needed for rope climbs.

Our workout has some heavier push presses today as well, and not a small number either! You may not be able to do this all unbroken – that is OK. Try and do them in 2 or 3 sets though, you need to be doing at least a few at a time, not one at a time or the weight is too heavy.

And then some double unders. If you are proficient, these should take you about a minute. If you are still working on them, spend no more than 2 minutes on them. You should be working on them today though – you will never single under your way to doubles!

Thursday, November 16, 2017

Strength:
Bench Press
5-5-5-5-5 (plus 3 warm up sets of 5)

WOD:
3 Rounds
16 Dumbbell Snatches (50/35)
16 Dumbbell Overhead Lunges
16 Shoulder to Overhead
16 Squats with Dumbbell (like goblet squat)

It’s been awhile – let’s Bench Press! We’ll break into 3 groups (because we have 3 benches). Pick your group by your estimated weights you will be doing.One person will lift, one will spot, the others can change plates and cheer. The sets will go pretty fast with so many people working together. The goal is 3 warm up sets of 5 reps, and 5 working sets of 5 reps. You may not get all the sets in today – it’s OK, get as much done as you can!

Then we are going to grab a single dumbbell and make it your best friend for the workout. 16 reps of 4 different movements. We’ll be sure to review each of the movements in class. Dumbbell Snatches, Overhead Lunges, Shoulder to Overhead, and Squats.

Monday, November 13, 2017

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets of 5)

WOD:
15-12-9
Power Cleans (135/95)
Thrusters

Monday means Back Squat day again! We are going to spend some extra time on hip mobility today and really strive for that full depth squat and range of motion. You need to make sure that your hip crease is getting visibly below the top of your knee cap. If you aren’t getting that full depth, there is no point in adding any amount of weight to the barbell. Focus on your hip flexibility and mobility and strive for that full range of motion.

Then, we are going to take on some heavier power clean and thrusters – what a fun couplet! The reps are a little smaller than the typical 21-15-9, BUT the weight should be heavier than what you would use for Fran. This is a quicker workout and you should go all out for as long as you can. Think Fran tired, white buffalo in the sky. Get as much work done as you can before your brain catches up to your bodies suffering.

Thursday, November 9, 2017

Strength:
Shoulder Press
5-5-5-5-5 (plus 3 warm up sets)

WOD:
AMRAP 10
3 Burpee Box Jump Overs
3 Deadlifts (255/155)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
Etc.

It’s been a bit, so let’s do some Shoulder Pressing today! Three warm ups set, followed by 5 working sets. We’ll review the mechanics of the Shoulder Press in class today.

Warm Up:
5 – empty barbell
5 – 35% of 1RM
5 – 50%

Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%

We are then going to take 10 minutes to work through some medium weight deadlifts and then some burpee box jump overs. So…lifting heavy things after we get tired – fun stuff!

Coaches will be watching for excellent deadlift from in the workout today. No bad form when you are tired and trying to go fast. And you will get tired from the burpee box jumps – I promise!

Those burpee box jumps today are going to be fun! The burpee starts from a standing position. Be sure to stand far enough away to not hit your head on the box or you can be parallel to the box depending on space. Plant your hands on the ground just outside of shoulder width. Kick your feet back and lower yourself to the ground so your chest and thighs are touching the ground. Bring your feet back up towards your hands and stand up. Rapidly swing your arms back while dipping your knees to start the jump. Swing your arms forward while jumping on top of the box and then jumping off onto the ground on the other side. Turn around and repeat (forever and ever for eternity…)

Monday, November 6, 2017

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets of 5)

WOD:
21-15-9
Pull Ups
Push Ups
*100′ Bear crawl after each round (10 lengths of the gym)
Rest 3 minutes

15-12-9
Chest to Bar Pull Ups
Handstand Push Ups
*100′ Bear crawl after each round

We are going to back squat today! We’ll start with 3 warm up sets of 5 sets and then get into those 5 working sets of 5 reps.

Warm Up:
5 – empty barbell
5 – 35% of 1RM
5 – 50%

Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%

The above percentages are just a guidelines. See how you are feeling, you may end up lifting more or less than that.

Today we are going to focus on keeping our chest and torso upright while we squat. Don’t let your body cave in as you reach the bottom of that squat.

Then we have quite a doozy of some bodyweight strength movements to tackle. Start with 21-15-9 of pull ups and push ups. OH! And after each round you will do a 100’ Bear Crawl. There will be a 10’ lane marked out with cones at the gym and you will do 10 lengths of that. Doesn’t seem too hard right? We’ll see…

Rest for 3 full minutes (everyone must rest for 3 minutes) and then you are going to tackle 15-12-9 of chest to bar pull ups and handstand push ups. Don’t worry, we will still do that 100’ Bear Crawl after each of these rounds too!

You may have to scale all or some of the movements today. Your Coach will help you pick the appropriate options for your current abilities. The goal is to make the 2 set more challenging movements than the first one (there are less reps.)

Thursday, November 2, 2017

Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets of 5)

WOD:
Tabata Mash Up:
Sumo Deadlift High Pull (95/65)
Pull Up
Rest 1 minute

Tabata Mash Up:
Hang Power Snatch
Sit Up
Rest 1 minute

Tabata Mash Up:
Push Press
Ring Dip

We are going to start the month off with some back squats! These are super functional – research has shown that just working on your Back Squat will increase muscle mass everywhere. You may not realize it, but every muscle in your body gets challenged when you squat heavy. Your legs are pretty obvious, but that core, upper body, and shoulders are also worked pretty hard. You have to make sure you keep an upright torso so you don’t fold in half under the heavy weight of the barbell.

Tabata Mash Up is alternating between the 2 movements, so instead of 8 rounds of 1 movement, you’ll do 4 rounds of each. Use the 10 second rest to switch movements. Score today is going to be the total number of reps for the day – every rep counts!

Today is a great day to work on some of these bodyweight gymnastics movements (pull ups and ring dips). Do as many as you can each 20 seconds. We want to develop strength and range of motion for both. Use the least amount of assistance as possible for these. 1 or 2 strict, good full range of motion reps is better than scaling too much and getting more reps.

Monday, October 30, 2017

Strength:
Deadlift 1RM

WOD:
AMRAP 7
10 Sumo Deadlift High Pulls (115/75)
10 Push Press

We are going to warm up, do some posterior chain mobility, and then review proper deadlift technique. After that, the Coach will put 20 minutes on the clock and you will warm up and work towards your one rep max for the day.

After all of that heavy deadlifting (and all those new PRs), we’ll switch gears a little and sumo deadlift plus some push press. This is just 7 minutes, so go as hard as you can, for as long as you can. You should go hard – as much as you have to give. I am asking you to push to 90%+ of your capacity. Push past the uncomfortable, you might be surprised at what you can do!

Thursday, October 26, 2017

Strength:
Front Squat
5-5-5-5-5 (plus 3 warm up sets of 5 reps)

WOD:
AMRAP 9
5 Handstand Push Ups
10 Box step ups w/ bar on back (95/65)
15 Back squats

We are going to front squat today! Why? Because once you catch that heavy weight from a clean, you have to be able to stand up with it! So, we will start with 3 warm up sets of 5 reps, and then 5 working sets of 5 reps.

Here are some percentage goals to help you, but keep in mind you will have to feel it out. Too heavy? Too light? Adjust accordingly.

Warm Up:
5 – empty bar
5 – 35% of 1RM
5 – 50%

Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%

Then, we have a super fun workout planned for you! 9 minutes of handstand push ups, 10 box step ups with the bar on your back, followed by 15 back squats. Whew!

It is a small number of handstand push ups today. Work on doing them strict if you need to, you can kip them, you can put your toes on a box and pike to work that full range of motion, or you can work on kicking up onto the wall. If you don’t have handstand push ups, likely you will do a combo of the pike off the box and kicking up to the wall to work all of the areas that are important for that handstand push up.

Then, you get to put that barbell on your back and do box step ups. These are always more difficult than they seem (and great to tighten the tooshie!) When doing these, step up with one leg, shift your weight and then get your other foot on the box, from there you will stand fully. Don’t try and get one leg up and stand all the way and then get your second leg up. Keep your core tight throughout these!

And then you get to do some back squats – it is a lightweight, but you are going to do 15 at a time. Keep your chest up and squat with great form.

Monday, October 23, 2017

Strength:
Deadlift
5-5-5-5-5 (plus 3 warm up sets of 5 reps)

WOD:
5 Rounds*
10 Pistols
10 Pull Ups
*Every minute 1 Wall climb

Pull out all of the weights – we are going to deadlift today! As always, we want to be sure we have great form so that we can be sure to protect our lower back. Your lower back may get sore from bracing for your deadlift, but your back muscles should not be the ones you are using to pull that weight off the floor.

Start with 3sets of 5 reps and then continue on to your 5 working sets of 5 reps. The goal is to add load, but only as much as you can do with great form.

Boy, do we have a fun strength workout for you today! Every minute, on the minute (and to start), you will perform 1 wall climb. Then you will work through 5 rounds of 10 alternating pistols and 10 pull ups.

Your Coach will help you modify the pistols today as needed. If pull ups aren’t your jam quite yet, alternate between sets of ring rows and jumping pull ups.

It’s a strength day, but still be sure to keep moving!

Thursday, October 19, 2017

Strength:
Bent Over Row
8-8-8-8-8

WOD:
3 Rounds
5 Muscle ups
15 Push Ups
500m Row

For strength today we will work on the bent over row which focuses on a horizontal pulling motion we don’t get much of (ring row is about it). Focus on smooth slow pulls, don’t jerk the bar to your chest!

The WOD is only 3 rounds today. Each round will have you moving through muscle ups, push ups and rowing. If you are not quite at the MU stage yet you will sub in 1 pull up, one ring dip, and one burpee for each rep, in that order. The goal is to mimic the exhaustion a full MU would bring on while still keeping the times manageable.