WOD and Weekly Preview: Tuesday, June 3, 2014

(A) GymNASTY Warm-Up

(B) Snatch Stretch and Snatch Pause Drills

(C) Find a 3 RM Overhead Squat in 15-18 minutes

(D) Overhead Lunges 5x10, Heavy (5 lunges/side), 10 minutes

One set every 2 minutes

(E-1) Performance

4 Rounds

  • 400m Row
  • 16 One Arm KB Swings
  • 12 One Arm KB Thrusters 1.5/1.0p (test the weight before starting the workout)

(E-2) Lean Machine

4 Rounds

  • 500m Row
  • 20 One Arm KB Swings
  • 10 One Arm KB Thrusters

(E-3) SWOL

Alternating sets:

  • 5x5 Good Mornings
  • 5x10 Barbell Rows

WOD: Thursday, May 29, 2014

(A) Soft Tissue Mash Up (3 minutes)

LaX Ball or Foam Roller
Come early if you want to spend more time rolling out.

(B) GymNASTY Warm-Up (7 minutes)

(C) Press, Push Press, Jerk/Split Jerk Drills (4 minutes)

(D) Clean Drills (6 minutes)

(E) Clean Complex I (10 minutes)

Complete 5-7 Sets of the Complex
1x High-Hang Power Clean + 1x High-Hang (Squat) Clean + 1x Mid-Hang (Squat) Clean

Increase weight 5-10 pounds every set
Start your first set @ 50-60% of your 1 RM Clean

(F) Clean Complex II (10 minutes)

Complete 4-7 Sets of the Complex
1x Low-Hang (Squat) Clean (above knees) + 1 Pause (below knees) Clean

Start the Pause Clean on the ground, pause below the knee for 1-2 full seconds, then clean.
Increase weight 5-10 pounds every set
Start @ 5-10 pounds lighter than your last set on the first complex

(G) Lunge, Front Squat Complex + Barbell Rows (remaining time)

Alternating sets:

  • 5x 6 Back Stepping Lunges + 6 Front Squats + 6 Lunges @ Heavy Weight
  • 5x 10 Bent Over Barbell Rows @ Medium Heavy Weight (It should be difficult but not impossible to complete the last reps of each set)

Zac. Hang Cleans. Photo by Rafael Vega

WOD and Weekly Preview: Tuesday, May 6 ,2014

(A) 5 Minutes Soft Tissue and Athlete Specific Moblity Work with Rollers, LaX Ball, Bands(B)

(B) GymNASTY Mobility Warm-Up

(C) Barbell Drills: Front Squat, Back Squat, Deadlift, Good Morning

(D) Banded Deadlift 5RM in 18 minutes

(E-1) Performance

21-15-15-9

  • Russian Kettlebell Swings 1.5/1.0,
  • V-Ups

(E-2) Lean Machine

6 Rounds of

  • 10 Russian KB Swings 1.5/1.0
  • 10 Tuck-Ups or Sit Ups

(E-3) SWOL

8 Rounds

  • 8 Russian KB Swings 2.0/1.5
  • 8 Russian Sit Ups 35/25
  • 20 Seconds Rest

(F) Bent Over Barbell Rows 5x5

WOD: Friday, May 2, 2014

(A) 4 Minutes of Soft Tissue Work with Rollers and LaX Ball

Please start this as soon as you arrive

(B) Gymnastics Warm-Up

  • Deep Lunge Sequence (x5/side)
  • Side Lunge Sequence (x5/side, x5/side w/ toes pointed up on extended leg)
  • Pigeon x10 per side
  • Wall Squat x20
  • Shoulder Dislocates (Dowel or Band), Wrist Drills
  • Cat Cows x10

(C) Tabata, Holds. Cycle through the following 4 holds, 20s ON, 10s OFF

  • Hollow Body
  • Plank Hold (1 Arm, 1 Leg)
  • Wall Facing HS
  • Round Body (Face Down, Round Upper Back, Toes 1" Off Ground)

(D) GymNASTY Tabata, Holds. Cycle through the following 4 holds or movements, 20s ON, 10s OFF

  • Frog Stand
  • Controlled Push-Ups
  • L-Sit
  • Bridge (Do not hold, move in and out of extension)

(E) GymNASTY

  • Controlled Pull-Ups: Jumping Pull-Ups -> Pull-Ups -> L-Sit Pull Ups -> Ring Pull-Ups -> Rings Wide Pull-Ups -> Rings Wide L-Sit Pull-Up -> Archer Pull-Ups (w/False Grip)
  • Handstand Holds and Walk Progressions: Wall Facing Handstands -> Shoulder Taps -> Head Stand Hold (No wall) -> Wall Press Stradles -> Free Standing Straddle Handstand to Handstand (You may elevate the feet on a box before kicking up)
  • Ring Rows: Ring Rows -> Ring Rows + Elevated Feet/Wide Ring Rows (Elbows pull out near arm pit level) -> Archer Ring Rows -> Straddled One Arm Pull-ups
  • Headstand/Handstand Push-Ups: Controlled Negative Headstand -> Controlled Headstands -> Negative Parallette Handstand -> Parallette Handstand -> Any variation without wall assistance

(F) GymNASTY Tabats

Separate the class evenly into the following three stations. Rotate following the order below:

  1. Tabata (20s ON, 20s OFF): Alternating Rounds of Dips/Ring Dips and Kipping Pull Ups
  2. Tabata (20s ON, 20s OFF): Alternating Rounds of Box Jumps and Burpees
  3. Tabata (20s ON, 20s OFF): Alternating Rounds of Hollow Body Rocks and Tuck Ups

John. Ring Push Ups. Photo by Rafael Vega

WOD: Wednesday, April 30, 2014

(A) 4 Minutes of Soft Tissue Work with Rollers and LaX Ball

Please start this as soon as you arrive

(B) Gymnastics Warm-Up

  • Deep Lunge Sequence (x5/side)
  • Side Lunge Sequence (x5/side, x5/side w/ toes pointed up on extended leg)
  • Pigeon x10 per side
  • Wall Squat x20
  • Shoulder Dislocates (Dowel or Band), Wrist Drills
  • Cat Cows x10

(C) Tabata, Holds. Cycle through the following 4 holds, 20s ON, 10s OFF

  • Hollow Body
  • Plank Hold (1 Arm, 1 Leg)
  • Wall Facing HS
  • Round Body (Face Down, Round Upper Back, Toes 1" Off Ground)

(D) GymNASTY Tabata, Holds. Cycle through the following 4 holds or movements, 20s ON, 10s OFF

  • Frog Stand
  • Controlled Push-Ups
  • L-Sit
  • Bridge (Do not hold, move in and out of extension)

(E) GymNASTY

  • Controlled Pull-Ups: Jumping Pull-Ups -> Pull-Ups -> L-Sit Pull Ups -> Ring Pull-Ups -> Rings Wide Pull-Ups -> Rings Wide L-Sit Pull-Up -> Archer Pull-Ups (w/False Grip)
  • Handstand Holds and Walk Progressions: Wall Facing Handstands -> Shoulder Taps -> Head Stand Hold (No wall) -> Wall Press Stradles -> Free Standing Straddle Handstand to Handstand (You may elevate the feet on a box before kicking up)
  • Ring Rows: Ring Rows -> Ring Rows + Elevated Feet/Wide Ring Rows (Elbows pull out near arm pit level) -> Archer Ring Rows -> Straddled One Arm Pull-ups
  • Headstand/Handstand Push-Ups: Controlled Negative Headstand -> Controlled Headstands -> Negative Parallette Handstand -> Parallette Handstand -> Any variation without wall assistance

(F-1) Rotate through the following 3 stations:

  1. Double Under Ladder or Practice for 5 min
  2. One Arm KB Rows
  3. 10-10-10-10-10 Toes-To-Bar & Pistols