Results For Category: "Strength"

Strength:

Keeping in mind what you think your weak points were last week, try to improve on those 1-2 points, and improve your movement, and potentially the weight on the bar as well. A few common mistakes are: lifting the heels off the ground while dipping, knees tracking forward instead of at an outward angle, leaning back, and dropping the elbows at ANY point from their set position.

PUSH JERK 

Build to a heavy double in 6 sets working on technique and building weight as you see fit. Rest 90s – 2:00 between sets (heavier sets rest on the longer end)
– Improve from last week’s weight.

– Metcon:

Retesting this pulling focused benchmark that we performed for the first time on 7/22. Keep a flat back on the Barbell Rows, fight to maintain good posture

“THE LATS SAMURAI” 

AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
– Goal: Challenging pace. BB loading is intended to be light.
– Last tested 7/22

Accessory:

HALF KNEELING BANDED PALLOF PRESS 

4 x 8 each. Rest 60s.

Strength:

Final week of our Deadlift speed work. Remember, barbell speed off the ground should be FAST, these are not touch n go reps, reset briefly on each rep. If your warm-up sprint was not where it should have been, back off the weight a little bit in both of today’s pieces.

C) DEADLIFT AGAINST A BAND (15:00-35:00)

8 x 3 @60% every 60s.
– 2-3 Warm-up sets
– use 1RM from 12/6

Deadlift against a band
– Metcon:

New Benchmark WOD, this builds on November’s “Sorry in Advance”. We’re swapping the Front Rack Lunge for a Back Rack position, which will allow you use a little more weight, and swapping out the Bike Sprint, for a Row. Enjoy 🙂

“STILL SORRY”

2 Rounds:
30 total Barbell Reverse Lunges (155/105)
20/15 Cal Row or 14/10 Cal Bike 
Rest 3:00
– Goal: Very hard effort, unbroken Lunges on the first set. We apologize in advance to your legs “¯\_(ツ)_/¯“

Accessory Work

TIBIA RAISE 

2 x 20. Rest 60s.

Strength:

When executing the Landmine Press, think about drawing the letter “J” with the barbell. This gives us a better rhythm for the shoulder joint. This gives us a better rhythm for the shoulder joint. On the Archer Ring Row, find a foot position that challenges you for the set amount of reps. Keep your abs turned on and don’t allow the hips to drop at any point during the set.

SPLIT STANCE LANDMINE PRESS

4 x 8-10 each. Rest 90s.
– 1-2 Warm-up sets

ARCHER RING ROW 

4 x 6-8 each. Rest 90s.

– Metcon

Today’s aerobic power work is Double KB Cleans (be careful of your fingers bringing the KBs together as you come down). Strict T2B, and Hand Release Push-ups. In your Push-up set-up, your shoulders should be slightly in front of your wrists.

EMOM 12:00 

Minute 1: 30s Max Double KB Cleans (53/35)
Minute 2: 30s Max Strict T2B
Minute 3: 30s Max Hand Release Push-ups
– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds. Score = total reps in last round

RX+: (Handstand Push-ups for Regular Push-ups)

Accessory:

BANDED PULL-APARTS

Max Reps in 2:00

Strength:

Same set and rep number this week, try to increase your weights and use a more challenging angle on the Ring Rows. Heavy on the Pendlay Rows, but not so heavy that you have to use momentum from your body to complete the rep. Stable Core on the 1-arm Rows, use an angle that is challenging.

PENDLAY ROW

3 x 6. Rest 10s.
– Supinated (thumbs out) grip
– Increase From last week

SUITCASE BENT OVER ROW

3 x 12. Rest 10s.
– Increase From last week

RING ROWS

3 x 25. Rest 3:00.
– Harder angle than last week

– Metcon:

Push your pace on this piece, but don’t go to failure on the Push-ups. Make sure to angle yourself so that the shoulder is slightly in advance of the wrist, to ensure good pressing mechanics. The weight for the Carries should be heavy, and cause you to really work to stabilize and not compromise your posture. Switch arms at the halfway point.

3 ROUNDS FOR TIME

250 Meter Row or 350 Meter Bike
20 Hand Release Push-ups
15 Wall Balls (20/14)
100 Meter Single Arm Front Rack Carry (70/53)

– Goal: Hard effort, no more than 2 sets on the Push-ups each round, scale accordingly. Switch arms on the Carry at the halfway point

TIME CAP = 18:00

Accessory

BANDED OVERHEAD TRICEPS

100 Reps AFAP.

COOLDOWN

– Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Strength:

Drive through your heels, and make sure to hold the 1s pause at the top to get maximum glute activation in the Barbell Hip Thrusts. Both of these strength pieces should be very challenging! On the Bulgarians, make sure you’re not dropping straight down, but are moving towards the bench as you descend, so the angle of the shin is 90 degrees in the front leg.

BARBELL GLUTE HIP THRUSTS

4 x 10-12 1s hold at the top. Rest 90s.
– 1-2 Warm-up sets
– Improve from last week

BULGARIAN SPLIT SQUAT

4 x 6 each. Rest 90s
– 1-2 Warm-up sets
– Improve from last week

– Metcon:

This is not a sprint workout, but you should be moving at a good pace. On the Sumos, Pull the shoulders away from the ears to engage your lats and keep the back tight. Make sure the feet are screwed into the ground, arches elevated so the knee tracks with the foot so we can achieve maximum glute engagement.

 AMRAP 9 

7 Sumo Deadlifts (225/155)
9 Burpees
Rest 60s
– Goal: Challenging effort, 5+ Rounds

Accessory

BANDED ALPHABET 

2 x 1 each side. Rest 60s.

COOLDOWN

-Pigeon Pose x 60s each

(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Strength:

First week of speed work for Band Resisted Deadlifts. Remember bar speed is king, so don’t go over the prescribed %, and if 50% isn’t moving fast then don’t be too proud to scale the weight back. These are not touch n go reps, stop and reset tension for each rep.

 DEADLIFT AGAINST A BAND 

8 x 3 @50%
– These are SPEED reps
– Not touch n go, reset tension on each rep.
– use 1RM from 12/6

WIDE STANCE BOX SQUAT

5 x 3. Rest 2:00
– build to a heavy 3

– Metcon:

This is a benchmark that we’ve done before, but hadn’t officially named. Do your best to keep your torso upright, and drive through the heel of the front foot. Also make sure to take a big lunge step, as smaller steps will make it more challenging mechanically. Most should be trying to cover close to 60 Ft for each set of 20.

For time:
100 total KB Front Rack Lunges (53/35)

– Goal: 5 sets of 20 at a challenging pace.
– Last performed 7/30 with a 10:00 Cap

COOLDOWN

– Adductor Rockback Stretch x 60s each
– Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhale

Strength

6-12-25 protocol for the upper back, minimal rest between. Go heavy on the Pendlay Rows, but not so heavy that you have to use momentum from your body to complete the rep. Stable Core on the 1-arm Rows, use an angle that is challenging.

PENDLAY ROW 

3 x 6. Rest 10.
– Supinated (thumbs out) grip

SUITCASE BENT OVER ROW 

3 x 12. Rest 10s.

RING ROWS

3 x 25. Rest 3:00

Metcon:

The goal here is to complete the entire set without stopping and letting down the KBs until after Front Rack Carry. On the KB Push-ups, your range of motion should be the same as a regular push-up, your wrist should be inline with your chest. However, it’s fine to scale to a partial range of motion, and if using lighter than a 26 pound KB, for stability purposes use DBs instead.

AMRAP 12

10 Push-ups on KBs (53/35)
5 KB Hang Power Cleans
50 Meter Front Rack Carry
Rest 60s
– Goal: 5+ rounds at a challenging pace.

Accessory: Triceps

BANDED OVERHEAD TRICEPS 

100 Reps AFAP.

Strength:

Drive through your heels, and make sure to hold the 1s pause at the top to get maximum glute activation in the Barbell Hip Thrusts. Both of these strength pieces should be very challenging! On the Bulgarians, make sure you’re not dropping straight down, but are moving towards the bench as you descend, so the angle of the shin is 90 degrees in the front leg.

BARBELL GLUTE HIP THRUSTS 

4 x 10-12 1s hold at the top. Rest 90s.
– 1-2 Warm-up sets

BULGARIAN SPLIT SQUAT

3 x 6 each. Rest 90s
– 1-2 Warm-up sets

– Metcon:

Retesting this Benchmark from 7/9 – go 85-90% on the bike and save some in the tank for the AMRAP. Shoot for over 3 rounds. If you can’t touch your toes, a trap bar, or lifting off plates might be a better option than a conventional Deadlift.

“BACK TO THE FUTURE”

7:00 on the clock:
30/24 Calorie Bike or 40/34 Calorie Row

Remaining time AMRAP:
10 Deadlifts (225/155)
10 Wall Balls (20/14)

– Goal: Hard Effort. Deadlifts should be heavy but capable of being done in sets of 7-10.                                                                                 Score = total rounds of AMRAP.
– Last tested 7/9

Accessory

BANDED ALPHABET

2 x 1 each side. Rest 60s.

Strength:

Similar to last week, but today’s work is going to be a little different, we’re doing 5 exercises back to back in circuit fashion then taking a long break at the end of each round. Take 2 warm-up rounds doing half the reps, then 5 full working rounds. Keep your core engaged throughout all these movements, as that will transfer into all the “sexier” gymnastics work like Muscle-ups, Handstand Walking etc.

STRICT CHIN-UPS 

5 x 6-8. Rest 10s.

RING DIPS

5 x 8-10. Rest 10s.

PUSH-UP RENEGADE ROW

5 x 8-10.
– 1 Push up, 2 Renegade Rows = 1

DB HANG POWER CLEAN + PUSH PRESS

5 x 8-10. Rest 10s.

OVERHEAD KB CARRY 

5 x 50 Meters. Rest 2:00

– Goal: Perform 2 warm-up rounds performing half of the prescribed reps then perform 5 work rounds going through this upper circuit at a consistent pace. 10 seconds is transition not rest.

Accessory:

BANDED FACEPULL-APART 

100 reps AFAP. Rest as needed during the set.

Strength:

Besides the normal points of performance in the Power Clean today, let’s focus on two things –                                                                         1. Anything above parallel is “power” so start getting a little lower than you normally would as you approach 70%. This way you don’t get caught “starfishing” with your feet way out when it starts to get heavier, and you’re able to load up with more weight for the Front Squats       2. Do not death grip the bar. If your grip is slightly relaxed, you’ll actually be able to rotate your elbows through easier                                   and catch a better front rack position.

Power Clean + Front Squat
– Build to a heavy 1 + 2 over 5 sets. Rest 2:00 between heavy sets.

– Metcon:

Benchmark workout “Shirts and Skins”. The Barbell weight should be moderate, something you can complete sets of 3 with at a minimum. Focus on flashing your elbows all the way through in the Power Clean, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder. Remember, elbows up AND out, and heels down in the Front Squats will make this workout suck slightly less, which is a good thing!

30 Power Cleans (155/105)
10 Front Squats
30 Bar Facing Burpees
10 Front Squats

– Goal: Hard effort using a moderate weight for Cleans that people can complete at least sets of 3 with.
– Last tested: 5/17.         TIME CAP = 8:00

Accessory:

SPLIT SQUAT ISO HOLD

3 x 30s each. Rest 60s.
– try unweighted first, you’ll be surprised.