
workout of the day
04.05.2022
WOD
"Boulevard of Broken Dreams"
Every 5:00 for 30:00
20/16 cals row
10 bupree box jump overs 24/20"
7 TTB or hanging knee raises
2 bar or ring muscle ups or 4 C2B pull ups or 4 strict pull ups
Warm Up
2 sets
row or ski 250m
wall facing handstand hold 20 seconds
20 alternating shoulder taps
50 plate jumps- just jump both feet on top of a plate
10 box jump, step downs
Bullet proof shoulders
2 sets
A. active hangs x 30 seconds
B. ring pulses x 30 seconds or ring lock out hold
C. goblet squat & press x 5 reps- in a deep squat, hold a goblet with both hands and raise it over head
Strength
3 sets
A. PVC (thick ones) press x 10 + 30 second hold- use long bands (yellow or red) to attach KB that hang from the ends of the PVC. Strict press for 10 reps and then hold for the time listed. https://youtu.be/tMPSv-CgJco
B. Bent over reverse DB fly x 12 reps https://youtu.be/hf7jnF45N_I
WOD
"Boulevard of Broken Dreams"
Every 5:00 for 30:00
20/16 cals row
10 bupree box jump overs 24/20"
7 TTB or hanging knee raises
2 bar or ring muscle ups or 4 C2B pull ups or 4 strict pull ups
11.06.2021 10th Anniversary WOD- partners
10th Anniversary WOD
10-04-2011 opening day
With a Partner
"All Tangled Up"
AMRAP 20:00
10 push jerks 135/95 95/65 75/55
4 muscle ups/6 C2B pull ups/ 6 pull ups or 2 rope climbs
20 box jump overs 24/20" extra challenge 30/24"
11 clusters 135/95 95/65 75/55
Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups
Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM
30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles
2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs
10th Anniversary WOD
10-04-2011 opening day
With a Partner
"All Tangled Up"
AMRAP 20:00
10 push jerks 135/95 95/65 75/55
4 muscle ups/6 C2B pull ups/ 6 pull ups or 2 rope climbs
20 box jump overs 24/20" extra challenge 30/24"
11 clusters 135/95 95/65 75/55
09.24.2021
WOD
"All-Star Special"
For Time
3 rounds
10 alternating DB snatch 50/35
3 muscle ups/4 C2B pull ups/ 6 ring rows
2 rounds
16 alternating DB snatch 50/35
2 muscle ups/3 C2B pull ups/ 4 ring rows
1 round
20 alternating DB snatch 50/35
1 muscle up/2 C2B pull ups/ 3 ring rows
400m run
12 box step ups
12 sit ups
200m run
2 rounds
6/side DB high pulls- strict
6/side DB push press
Skill: bar muscle up or chest to bar pull up /strict pull up drills
Chest to bar banded pull downs 2 sets of 15 reps
https://youtu.be/XkBR9ZErYAQ
begin with tension on band
engage lats by pulling around slightly then down
come around the head and scoot those elbows back
Toe assist CTB (or strict) pull ups
Jumping CTB (strict ) pull up with Eccentric
Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps
Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.
Bar Muscle up drills
On a racked barbell, use a green band and practice hips to bar. First practice the hips coming to the bar using straight arms. Then practice the hips to bar with the transition over the bar. Watch the video on the transition.
Banded bmu transitions- racked bar
https://www.instagram.com/p/BrGrPBAhqpz/
Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition. Keep your arm straight and press down on the bar.
Jump out of the pool drill from the floor on racked bar and then from a box to the high bar
Arch under the bar jump to support- great explanation of this drill above with video https://youtu.be/bibf3sF_npg
Swinging on the bar-
Option 1 – (If you do not yet have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Air Chair Swing x 1 rep
WOD
"All-Star Special"
For Time
3 rounds
10 alternating DB snatch 50/35
3 muscle ups/4 C2B pull ups/ 6 ring rows
2 rounds
16 alternating DB snatch 50/35
2 muscle ups/3 C2B pull ups/ 4 ring rows
1 round
20 alternating DB snatch 50/35
1 muscle up/2 C2B pull ups/ 3 ring rows
09.18.2021
WOD
"Holy Hell"
with a partner- divide and conquer - one work, one rest
20:00 AMRAP
6 deadlifts 225/155 185/125 155/105
6 burpees
5 power cleans 185/125 115/75 95/65
5 C2B pull ups or 5 kipping pull ups or 8 ring rows
4 thrusters 155/105 95/65 75/55
4 muscle ups or 4 strict pull ups
Warm up
coach led warm up flow
https://www.instagram.com/p/CHvhxIBnzdS/
barbell warm up
RDLs
front squats
strict press
back squat
behind the neck push press
WOD
"Holy Hell"
with a partner- divide and conquer - one work, one rest
20:00 AMRAP
6 deadlifts 225/155 185/125 155/105
6 burpees
5 power cleans 185/125 115/75 95/65
5 C2B pull ups or 5 kipping pull ups or 8 ring rows
4 thrusters 155/105 95/65 75/55
4 muscle ups or 4 strict pull ups
06.15.2021
20:00 EMOM
"Slippin"
min 1- deadlifts x 5 reps @65-70%
min 2- muscle ups or C2B pull ups x 3-5 reps
min 3- slam balls x 20 reps
min 4- rest
Warm Up
2 rounds
10 steps death march
50m DB cross body carry- switch positions at 25m
10 steps walking lunges- no weight
3 wall walks
Strength: hip thrusts, banded hamstring curls, and curtsy lunges
3 sets
in between sets you can work on warming up for rings or rig work
A1. hip thrusts x 6 reps around 70% your deadlift 1RM
A2. banded hamstring curls x 20 - use an orange or black band around the ankles tied to rig
A3. KB or DB curtsy lunges x 6/side @31X1
20:00 EMOM
"Slippin"
min 1- deadlifts x 5 reps @65-70%
min 2- muscle ups or C2B pull ups x 3-5 reps
min 3- slam balls x 20 reps
min 4- rest
04.27.2021
WOD
"Tag"
20-10-5 thrusters 95/65 75/55 45/35
5-3-1 rope climbs or muscle ups or 10-6-2 strict pull ups
50m single KB OH carry- switch arms at 25m
Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups
Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM
30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles
2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs
Strength
front squats
3-2-1 then 3 x 5 reps
3 reps @ 65%
2 reps @ 75%
1 rep @ 80-85%
5 reps@ 70%
5 reps @70%
5 reps @ 70%
WOD
"Tag"
20-10-5 thrusters 95/65 75/55 45/35
5-3-1 rope climbs or muscle ups or 10-6-2 strict pull ups
50m single KB OH carry- switch arms at 25m
12.29.2020
WOD
"Ceelo"
25:00 AMRAP
9 Toes to Bar
6 Burpees to Target
6/4 Strict Pull-Ups or 4/3 muscle ups
24 Double Unders
500m row/425m row or 30/25 cals bike
Warm Up
3 sets
6 single leg RDLs right
5 single leg DB clean right
4 single arm DB rack reverse lunge right
3 single arm DB thruster right
repeat all for left side
Primer
3 sets
banded hollow pull downs x 15
hip hurdles x 10/leg
PVC prone lift offs x 15
WOD
"Ceelo"
25:00 AMRAP
9 Toes to Bar
6 Burpees to Target
6/4 Strict Pull-Ups or 4/3 muscle ups
24 Double Unders
500m row/425m row or 30/25 cals bike
WOD
Ceelo at home
25:00 AMRAP
9 leg raises
6 burpees to target
4 push ups + 4 box dips
24 double unders or 12 each side reactive step ups
400m run or 10 x shuttle runs (distance depends on your space) or stairs x 8 up/downs