The Engine, Week 1 of 16: June 19-25, 2016

Keep in mind that the gymnastics circuits you do once this week you will do 2x (in a row) in week 2, x3 in week 3, x4 in week 4 ... week 5, the circuit changes and you do it 1x, then 2x in week 6, 3x in week 7, etc.

Make sure to watch this.

And this.

And the last bit of this.

For pull ups/pull movements, height is king.

For push ups and dips, depth is king.

Get high, get low ... the Oakland way, baby.

The Engine. Week 1 of 16

The Engine. Week 1 of 16

PROJECT OPEN DAY 85: Tuesday, November 24, 2015


Tuesday: Regular Schedule
Wednesday: Open Gym 6 a.m. - 12 p.m. ... Coach Raf will be here for all 6 hours, you should come by and work hard. (Gym closes at 6 p.m.)
Thursday: 9 a.m. Med Ball Carry Turkey Trot or 10K Relay Row ... meet at the back gate
Friday: 9 a.m. -12 p.m. Black Friday Gone Bad + Lifting
Saturday: Regular Schedule
Sunday: Regular Schedule


(A) Muscle Mash

(B) Mobility + Band Pull Aparts/Ring Rows

(C) Ring and Bar Muscle Up Practice

(D) 400m Jog

(E) Tabata: Pull Ups and Slam Balls

(F) 400m Jog

(G) Tabata: HSPUs and Ab Mat Sit Ups

(H) 400m Jog

(I) Tabata: Ring Dips and Hollow Body Hold

(J) Jog 800m

Will benches 300 lbs.        Photo: Rafael Vega

Will benches 300 lbs.   Photo: Rafael Vega

WOD: Friday, January 9, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) GymNASTY Holds ... almost all of them, as a refresher.

(D) Warm Up WOD

(E) Back Squat 3x Max Reps @ 80% of 1RM

(F) Close Grip Dynamic Effort Bench Press

10-10-10-10-10-10 @ 50-60% of your 1 Rep Max

LASTLY: DO NOT TIE, FOLD, OR OTHERWISE MUTILATE THE JUMP ROPES. If you can't find the right size (you can't), buy your own (do it ... do it now).

Jump Rope Baby. Don't tie me up. Photo by Rafael Vega

WOD: Friday, December 12, 2014

(A) Mobility

(B) Skills, Drills, and Scaled movements for:

  • Muscle Ups
  • Rope Climb
  • Review of Sumo Deadlift High Pull

(C) Tabata Cycle (18 minutes total), 3 stations

  1. 6 min, 20s ON, 10s OFF, alternating between:
    • Muscle Ups
    • Air Squats
  2. 6 min, 20s ON, 10s OFF, alternating between:
    • Rope Climb
    • Push Ups
  3. 6 min, 20s ON, 10s OFF, alternating between:
    • Sumo Deadlift High Pulls 95/65
    • Box Jumps

Cindy wearing pants. Rainmageddon. Photo by Rafael Vega

WOD: Thursday, December 4, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

(D) Turkish Get Ups

(E) KB Snatch Practice

  • 4-6-8/side from ground to overhead
  • 4-6-8/side using swing style

(F) 4 Min Cindy

  • AMRAP: 5 Pull Ups, 10 Push Ups, 15 Air Squats

(G) 800m Jog

(H) 4 Min Helen(ish)

  • Sprint 200m
  • AMRAP 21 American KB Swings (1.5/1.0 pood), 12 pull ups

(I) 800m Jog

(J) Kettlebell Isabel for Time

  • 30 Kettlebell Snatches for Time, alternating sides each rep

Carmen cleans 275 lbs. (20 lb. PR)