WOD: 7/16/18

Strength/Skill/Stability
Reps of 10-8-6-4-2, in A/B Format:
A) Push Press, Climbing
B) Strict Weighted Pull Ups (or pull-up-negatives)
*Negatives are 5 sets of 3 reps with the following tempo: Jump up; 2 second hold @ top; 5 second descent; 1 second hold @ bottom.

Conditioning
40 Pull Ups
800m Run
20 Front Squats (155/105)

Auxiliary
EMOM 10:
1 snatch +1 overhead Squat, climbing
then, 2-3 minutes rest
1 Set ME overhead squats at 90% of highest load

WOD: 7/13/18

“Fight Gone Tabata”
Perform 8 consecutive Tabata Intervals (20 seconds of work; 10 seconds of rest) of each of the following movements, with 1-2 minutes of rest in between movements:

Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Row (for calories)
*Post Tabata score for each movement. Your Tabata score is the lowest number of reps in any of the 8 intervals per movement.

Compare to 2/7/13.

Auxiliary
3 Sets of Banded Push Ups x 8-12 reps w/3 second descent tempo

WOD: 7/12/18

Olympic
EMOM 10: 1 Snatch (full)
Then, rest 2-3 Minutes and make ONE ATTEMPT at
1RM Snatch for the day

Conditioning
4 x 75m Sled Push Sprint
Rx weight (added) is 70/45.
Scaled weight (added) is 45/0.
Rest as needed between attempts.
Score is total time across all attempts.

Bring a water bottle, we will be outdoors.

WOD: 7/11/18

Strength/Skill/Stability
20 Minutes to practice Kipping, Muscle Ups, T2B, etc

Conditioning
The “Open Test”
20 Minute AMRAP:
Option A  – Option B
50 Wall Balls  –  25 Wall Balls
50 Double Unders  –  25 Double Unders/Singles
40 Toes to Bar  –  20 Knees to Elbows/Sit Ups
40 Box Jumps (24/20)  –  20 Box Jumps (24/20)
30 C2B Pull Ups  –  15 Pull Ups/Ring Rows
30 Burpees  –  15 Burpees
20 Cleans (115/75)  –  10 Cleans (95/65)
20 Jerks (115/75)  –  10 Jerks (95/65)
10 Snatch (115/75)  –  5 Snatch (95/65)
10 Muscle Ups  –  5 Ring/Box Dips
Compare to 5/19/15

WOD: 7/10/18

Strength/Skill/Stability
Back Squat
1×5 @ 75%
3×4 @ 80%
1×4 @ 85%

Conditioning
400m Med Ball Run
21 Thrusters
400m Med Ball Run
15 Thrusters
400m Med Ball Run
9 Thrusters

Auxiliary
3 Sets of Banded Push Ups x 8-12 reps w/3 second descent tempo

WOD: 7/9/18

Strength/Skill/Stability
EMOM 25:
a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Weighted Plank, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d) 30 Seconds Dumbbell Thrusters, 30 seconds rest
e) 30 Seconds Strict Pull Ups, 30 Seconds rest
*If possible, increase difficulty by adding load and/or working past 30 Seconds.

Conditioning
100 Double Unders
500m Row
400m Run
40 Target Burpees
40 pull Ups

Auxiliary
For time:
D-Ball Over Yoke x 20 Reps – Heavy

WOD: 7/6/18

Strength/Skill/Stability
4 Rounds:
a) Kneeling Strict Dumbbell Shoulder Press x 5 Reps Each Arm
b) Tempo Deadlift x 3 Reps, Fast Pull, 3 Second Descent, Same loading as last week

Conditioning
For Time:
40 Box Jumps (24″/20″)
40 Thrusters (95/65)
*4 Burpees EMOM starting at 0:00
[Advanced: 115/75; 5 burpees EMOM] 15 Minute Hard Cap
Compare to 5/18/17

Auxiliary
3-4 Rounds:
a) Strict Chest to Rings Pull Ups x 5-8 Reps
b) Weighted Dips x 5-8 Reps
*If necessary, use a spotter for C2R Pull Ups – stay strict and work the FULL ROM.

WOD: 7/5/18

Strength/Skill/Stability
4 Rounds:
a) Strict Tempo Pull Ups x 5 Reps, weighted (3 Second Descent)
b) Farmer Carry x 150m
c) Strict Tempo Push Ups x 10-15 Reps (3 Sec Descent)

Conditioning
Death By Kettlebell Swing (70/53)
*Start Each Minute w/50′ Walking Lunge

Auxiliary
a) Heavy Walking Sled drag w/ harness x 60 Seconds
“b) D-Ball “”baby carry”” x 1 trip around great wall”

WOD: 7/3/18

Strength/Skill/Stability
Back Squat
2×5 @ 75%
2×4 @ 80%
1×3 @ 85%
*Make sets more challenging by creating Tempo variances: use a slow descent and a fast ascent

Conditioning
2 Rounds For Time:
15 Dumbbell Burpee Box step Overs (20″)
20 Dumbell Front Squats
400m Run
*Compare to 4/16/18

Auxiliary
3 rounds:
a) Strict GH Raises x 6-10 Reps
b) Jerk Balance x 3 Reps
c) Supinated Strict Pull Ups x 10+

We are closed for Independence Day tomorrow. Join us in Atwater for the Independence Day Run.

WOD: 7/2/18

Olympic
EMOM 10:
1 Hang Squat Clean + 1 Jerk

Conditioning
AMRAP 3×3:
Complete 2 rounds of:
12 Deadlifts (95/65) (Adv: 115/75)
9 Hang Power Cleans
6 Push Jerks
then
Max Bar Facing Burpees in Time Remaining
*3 Min off in between rounds
**total score will be 3 rounds total Burpees
Compare to 10/20/17

Auxiliary
3 Rounds:
Snatch Balance x 2 Reps
Muscle Up Transitions on Boxes x 4-8 Reps

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

WOD: 6/29/18

Olympic
“Clean Up Your Jerk” x 6-10 heavy reps
*Perform 1 Split Jerk, drop, then clean the bar from the platform. 15 Minutes to perform 6-8 heavy work sets after warm-ups.

Conditioning
60 Cal Row
50 Box Step Ups (24/20)
40 Burpees
30 Cal Row
20 Box Step Ups
10 Burpees
*Compare to 1/10/16

Auxiliary
Alternating TABATA (8 full rounds of each):
Push-Ups
Standing Pinch Plate Hold
*For Push-Ups, Do not worry about pacing, as your score will not be recorded, instead focus only on perfect positioning and full ROM.  Use a bench or box if necessary.

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

WOD: 6/28/18

Strength/Skill/Stability
1A) Deadlift 4×3, 75% of 1rm, ACROSS (use the same weight for every set)
1B) Strict Pull Ups 3×10 (or 5 negatives)

Conditioning
25 Calorie row BUY IN, then…
3 rounds for time –
15 Push Press (75/55)
12 Toes To Bar
9 Power Snatch
Compare to 5/26/16

Auxiliary
3 Rounds
a) Flutter Kicks x 30 Seconds
b) See-the-lights w/sloooooow tempo x 30 seconds
c) Heavy Walking Sled Drag w/harness x 60 Seconds
*Rest minimally between movements, rest as needed between rounds.

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

WOD: 6/27/18

Strength/Skill/Stability
4 Rounds:
a) Dumbbell Bench Press × 6 reps
b) Bulgarian Split Squats x 6 Reps each Leg

Conditioning
12 Min Alternating EMOM
Min 1: 12/10 Calorie Row
Min 2: 10 Thrusters (115/80)
Advanced: Do more.

Auxiliary
3 Rounds:
a) Dumbbell Chest Flys x 10 Reps
b) Dips x 10 Reps (weighted if possible)
c) GHD Bench Press x 10 Reps

INDEPENDENCE DAY SCHEDULE: We are closed on July 4, but encourage you to join us for the Atwater Run For Independence.  Details and Sign Ups Here.

WOD: 6/26/18

Strength/Skill/Stability

EMOM 8: 2 back squats, climbing

– at 0:00 and 1:00, pause 5 seconds @ bottom
-at 2:00 and 3:00, pause 4 seconds @ bottom
-at 4:00 and 5:00, pause 3 seconds @ bottom
-at 6:00 and 7:00, pause 2 seconds @ bottom

Then, rest for 2-3 minutes and complete 2 sets of 2 reps, untimed and without pausing.

Conditioning

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#

-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees

Compare to 4/9/13

WOD: 6/25/18

TEST
15 minutes to establish a 1RM overhead squat

Conditioning
3 rounds for time:
200m run
25 wallballs
15 Chest-2-bar pull-ups
Compare to 4/19/13

Auxiliary
Halting Snatch Pulls – 3 sets, 3 reps
*Halt for 2 seconds directly in front of the knee, then finish the pull (NOT a high-pull)

WOD: 6/22/18

Strength/Skill/Stability
4-5 Rounds:
A) Standing – Upper Body Sled Drag w/Rope
B) Yoke Carry x 100′ (50′ down/back)
C) D Ball Cleans x 4 Reps – As heavy as possible

Conditioning
20 Min of :40 work/:20 rest
4 Rounds of
Min 1: Strict Pull Ups/Ring Rows
Min 2: Box Step Ups (can add load)
Min 3: Shoulder Touches (wall or box)
Min 4: Walking Lunges (can add load)
Min 5: Alternating Med Ball Push Ups (Scale: Bench push ups)
* Choose the amount of reps to make it challenging; Add load if you can cycle through reps quickly and continuously for :40 (but not if it slows you down)
Compare to 3/23/17

Auxiliary
Alternating Tabata for 8 Rounds:
A) Toes-2-Bar
B) Russian Twists

WOD: 6/21/18

Olympic
10 Minute AMRAP:
1 Hang Squat Snatch
Then, 2-3 minutes rest, and ONE attempt at a max for the day

Conditioning
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115/75#
3 Burpees
3 Pull-ups
6 Hang Clean to Thrusters 115/75#
6 Burpees
6 Pull-ups
9 Hang Clean to Thrusters 115/75#
9 Burpees
9 Pull-ups
12…
*Compare to 4/22/13

Auxiliary
Weighted Wall Sit x 90 Seconds – As heavy as possible; do not rest weight on legs.

WOD: 6/20/18

Strength/Skill/Stability
1a) 3×3-5 Wall Climbs
1b) 3×12 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine
1d) 3×8 Seated Dumbbell Shoulder Press

Conditioning:
21-15-9
Sumo Deadlift High Pull (75/55)
Shoulder to Overhead
Box Jump (24/20)
*Compare to 8/2/17

Auxiliary
10-15 Minutes of Muscle Up Drills:
-Hip-2-Rings Straight Elbow Kipping Swings
-Forearm-2-Hand Support Transition Dips on Boxes
-Strict Ring-2-Chest Pull Ups

At home, we have a mantra for my kids.  Whenever they struggle with things like homework, sports, reading, or building, I always ask the same question: “How do we get good at things?”  They respond, “KEEP PRACTICING.”

I love this mantra because it instills the idea in them that there is (i) value in the work; it teaches us discipline, builds character and demonstrates the value of patience/persistence; and (ii) a relationship between effort and reward; the greater our effort, the greater the reward.

Accordingly, you may have noticed that we have been focusing on the components of several high-skill movements that many of us struggle with (like C&J, Snatch, Handstand Push Ups, and Muscle Ups).  Those of you who have been putting in the work will certainly see progress in these areas.  Still, though, I hear a lot of people who claim to want to improve their muscle ups but I never see these people practicing.  So, here is a little bit of truth you already know: YOU MUST PRACTICE YOUR MUSCLE UPS TO IMPROVE YOUR MUSCLE UPS.

WOD: 6/19/18

TEST
20 Minutes to establish a 1RM Back Squat
Perform 8-10 warm up sets, starting with 50% and performing 1-2 reps per warm up set before attempting a max for the day

Conditioning
400m Row
40 Push Ups
400m Run
40 Sit Ups
400m Row
40 Dumbbell Snatch (50/35)
400m Run
40 Goblet Squats (50/35)

Auxiliary
1) Jerk Balance 3×5
2) Snatch Balance 3×2

WOD: 6/18/18

Olympic
EMOM 10:
1 Hang Squat Clean
Then, 2-3 minutes rest, and ONE attempt at a max for the day (even if you miss).

Conditioning
For time, with a partner:
50 pull ups (partner must be in dead hang)
50 push press (partner must be locked out overhead)
50 lunges (95/65) (partner must be holding in front rack)
50 push ups (partne must be in plank)
50 dead lifts (partner must be holding at extension)
*Compare to 5/1/15

Auxiliary
Halting Clean Pulls – 3 sets, 3 reps
*Halt for 2 seconds directly in front of the knee, then finish the pull (NOT a high-pull).