by Melinda Metten | Apr 24, 2018 | WOD
GYMNASTIC PRESSING
Week 2 of building our gymnastic pressing capacity.
On the Minute x 12 (3 Rounds):
Minute 1 – 35% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 30% of Max Set
Minute 4 – Rest
“FULL CIRCLE” PARTNER STYLE
For time:
1,500 Meter Row
100 Double-Unders
30/21 Calorie Assault Bike
100 Double-Unders
1,500 Meter Row
- Work can be split up between teammates
- However, one partner working at a time.
- Score is total time
OPEN/PERFORAMCNE – As written
FITNESS – 200 Singles
RECOVERY
2 Rounds: 3 Wall Walks + 1min Plank
QUAD and CALVE SMASH
by Melinda Metten | Apr 23, 2018 | WOD
POWER SNATCH
On the Minute x 10
1 Power Snatch
Let’s go by feel today, drilling in good movement, versus trying to find a one rep max. Aim today is to build to a well-executed heavy.
Set #1 – 60% of 1RM Snatch
Set #2 – 63% of 1RM Snatch
Set #3 – 66% of 1RM Snatch
Set #4 – 69% of 1RM Snatch
Set #5 – 72% of 1RM Snatch
Set #6 – 75% of 1RM Snatch
Sets #7-10 (4 sets) – Build to a heavy single for the day.
“RING OF FIRE”
Ascending Ladder for 9 Minutes:
1 Ring Muscle-Up, 1 Power Snatch (135/95)
2 Ring Muscle-Up, 2 Power Snatch (135/95)
3 Ring Muscle-Up, 3 Power Snatch (135/95)
4 Ring Muscle-Up, 4 Power Snatch (135/95)
5 Ring Muscle-Up, 5 Power Snatch (135/95)
Continue to add (1) to each movement per round.
OPEN/PERFORMANCE:
2 Chest to Bar Pull Ups -4 Chest to Bar Pull Ups (adding 2/round) 135/95 Power Snatch
FITNESS:
2 Pull Ups – 4 Pull Ups (adding 2/round) 75/55 Power Snatch
- Add total repetitions together for score.
- If we are not completing ring muscle-ups today, let’s complete 2 for 1 CTB Pull-Ups (2 CTB PU in the first round, 4 CTB PU in the second, etc).
- On the power snatch barbell, we are looking for a load that we are very confident we could complete 5+ repetitions unbroken.
- A heavier stimulus today, but a load that we could complete steady singles throughout.
RECOVERY
2 Rounds: 10 Plate Raises + 20 Banded Pull Aparts
Crossover Symmetry
by Melinda Metten | Apr 22, 2018 | WOD
Squat Waves – Week #3
Each set to be completed “On the 3:00”:
Building upon last week, moving into week 3 of 4 on this specific repetition scheme.
Wave #1
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat
**POST CLASS OPTIONAL WORK** DO THIS BEFORE THE RECOVERY!
BODY ARMOR
Part #1
3 Sets, Not for Time:
10 Deadlifts
15 Matador Bar Dips (Video) (box dips if not able)
20 Sit-Ups
Rest 2:00 between rounds.
Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.
Part #2
3 “Giant” Sets:
Max Bodyweight Bench Press
200m Kettlebell Carry*
Rest 2:00 between rounds.
On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.
*On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)
RECOVERY
**IMPORTANT** Only do the recovery today if you ARE NOT doing the post class body armor!!**
3 Sets, Not for Time:
10 Banded Good Mornings
15 Diamond Push Ups
20 Sit-Ups
Rest 2:00 between rounds.
Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.
by Melinda Metten | Apr 20, 2018 | WOD
“ADDERALL”
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
- Row equal distance in meters
OPEN/PERFORMANCE – 135/95 – 115/80 – 95/65
FITNESS – 115/80 – 95/65 – 75/55
RECOVERY: MOBILITY/ROMWOD/CROSSOVER SYMMETRY/GOOD FOOD!
by Melinda Metten | Apr 19, 2018 | WOD
“BELT BUCKLE”
1 Round for time
1 Round for Time:
1,000m Row
30 Deadlifts
50 Barbell-Facing Burpees
OPEN/PERFORMANCE – (225/155)
FITNESS – (155/105)
- Stimulus wise, we are looking for a deadlift weight that we could complete for 15+ repetitions unbroken, when completely fresh.
by Melinda Metten | Apr 18, 2018 | WOD
TEMPO FRONT SQUAT
Week 2 of our positional squatting. Increasing loads from last week (3%), but keeping our repetition scheme and tempo scheme the same. On Week 3, we progress to a new rep and tempo scheme.
On the Minute x 9:
1 Tempo Front Squat
5 Seconds Down
2 Seconds Pause in the Bottom
Aggressively Stand
Set #1 – 1 Rep @ 63% of 1RM FS
Set #2 – 1 Rep @ 63% of 1RM FS
Set #3 – 1 Rep @ 63% of 1RM FS
Set #4 – 1 Rep @ 67% of 1RM FS
Set #5 – 1 Rep @ 67% of 1RM FS
Set #6 – 1 Rep @ 67% of 1RM FS
Set #7 – 1 Rep @ 71% of 1RM FS
Set #8 – 1 Rep @ 71% of 1RM FS
Set #9 – 1 Rep @ 71% of 1RM FS
BODY ARMOR
3 Giant Sets:
14 Barbell Front Rack Box Step-Ups (20″) (Video)
Max Strict Pull-Ups
Max Dumbbell Pushups (Video)
Rest 2:00-3:00 between sets.
Athlete’s choice on the dumbbell box step ups, but we are looking for a loading that allows us to accomplish all 20 reps unbroken. Free to build throughout the three sets.
On these box step ups, we are looking to pull with the leg leg (on the box), as opposed to push. With a pulling motion, we are going to activate more of the posterior chain (hamstrings and glutes), which is our aim in this movement. Be wary of our torso angle as well, which can pitch forward excessively as we stand. Imagine two dots – one on your shoulder, and one on your hip. And both dots must rise together as we stand.
On the strict pull-ups, we are looking to find at least 5 reps per round. Let’s band the pull-ups as required to meet that standard, as the repetitions is the stimulus we are after today. On the dumbbell pushups, we are looking for a similar standard – looking for at least 5 repetitions per round. Completing these to a pushups from our knees, or by removing the dumbbells and completing regular floor pushups, are both valid modifications.
by Melinda Metten | Apr 17, 2018 | WOD
SNATCH PULL + HANG POWER SNATCH
On the Minute x 10:
1 Snatch High Pull (Video)
2 Hang Power Snatches
Sets #1+2 – 40% of 1RM Snatch
Sets #3+4 – 45% of 1RM Snatch
Sets #5+6 – 50% of 1RM Snatch
Sets #7+8 – 55% of 1RM Snatch
Sets #9+10 – 60% of 1RM Snatch
- In the snatch high pull, we are looking to keep our feet flat on the floor, with the drive coming through our mid-foot at extension. By keeping our feet flat on the floor, we can focus on maintaining the weight in the proper position (directly under the ankle bone) throughout the pull.
- On the hang power snatches, we are looking for the aggressive punch out trained in the previous portion, the snatch-grip push jerk. Same big points apply – weight back on the heels, with the hips slightly back. Weights are intended to be on the lighter side to dial in technique.
“ELBOW GREASE”
Alternating EMOM x 14 (7 Round):
14/10 Calorie Assault Bike or 16/13 Calories on the Rower
:30s for Max Dumbbell Power Snatches (50/35) or 95/65 Power Snatch
- Score inside this conditioning piece is total dumbbell snatches over the course of the 7 rounds.
- The :30s window to complete snatches takes place from the :00s-:30s.
by Melinda Metten | Apr 16, 2018 | WOD
TUESDAY 17 APR 2018
GYMNASTIC PRESSING
Week 1 of building our gymnastic pressing capacity.
Strict Handstand Pushups
On the Minute x 12 (3 Rounds):
Minute 1 – 35% of Max Set
Minute 2 – 30% of Max Set
Minute 3 – 25% of Max Set
Minute 4 – Rest
Scaling options
- Regular push ups, HSPU off a box, Seated Strict Press
OPEN-PERFORMACE-FITNESS
“HELEN on a Bike/Boat”
3 Rounds:
500m Row or Bike 30/25
21 Kettlebell Swings (53/35)
12 Pull-Ups
RECOVERY BIKE
15:00 Recovery Effort
Athlete’s choice of bike, row, or ski erg.
Not for score or for time, and intended to be a at a pace where we could hold a conversation with a friend next to us throughout.
by Melinda Metten | Apr 15, 2018 | WOD
BACK SQUAT WAVES
Squat Waves – Week #2
Every 3min for 27min
Wave #1
Set #1 – 6 Back Squats @ 67% of 1RM Back Squat
Set #2 – 4 Back Squats @ 72% of 1RM Back Squat
Set #3 – 2 Back Squats @ 77% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 72% of 1RM Back Squat
Set #5 – 4 Back Squats @ 77% of 1RM Back Squat
Set #6 – 2 Back Squats @ 82% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 77% of 1RM Back Squat
Set #8 – 4 Back Squats @ 82% of 1RM Back Squat
Set #9 – 2 Back Squats @ 87% of 1RM Back Squat
BODY ARMOR
Move through this with a purpose. These are not traditional conditioning sets, but the value lies in our approach to these sets – not just moving through them. Let’s make ourselves work.
3 Giant Sets:
10 Push Ups *can stack plates to increase difficulty.
30s Max Double-Unders
10 Deadlifts
30s Max Double-Unders
20 Dumbbell Bent Over Rows, 10 each side (Video)
On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. Rest as needed between sets, but aim to not exceed more than 2:00. On the weight selections – we are looking for a moderate load – something we can cycle unbroken on all three rounds, but challenging. Free to climb in weight between rounds, but technique is far more important here than loading.
RECOVERY
3 Rounds, Not For Time:
30 Band Pull-Aparts (Video)
10-15 Second L-Sit off Pull-Up Bar (Video)
Progressions for the L-Sit:
1) Knees up and legs bent at 90 degrees
2) Knees up and legs bent at 45 degrees, or starting to extend away from the body
Choose a level that we can hold for 20 seconds unbroken on the first round, and we will build upon this in future sessions.
by Melinda Metten | Apr 13, 2018 | WOD
Karl getting after it!
GYMNASTIC TESTING
Benchmark Testing #1
Establish a Max Set of Strict Handstand Pushups
Benchmark Testing #2
Establish a Max Set of Strict Pull-Ups
OLYMPIC CYCLING
(Use your current or best estimated 1RM Snatch)
On the :30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch
— Rest 1:00 —
On the :30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch
— Rest 3:00 —
(Use your current or best estimated/1RM Clean and Jerk)
On the :30s x 5 Rounds – 2 reps of Power Clean and Jerk @ 60% of 1RM Clean and Jerk
— Rest 1:00 —
On the :30s x 5 Rounds – 2 reps of Power Clean and Jerk @ 60% of 1RM Clean and Jerk
Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise.
“NO Running NANCY”
5 Rounds for Time:
500m Row or 21/30
15 Overhead Squats (95/65)
OPEN & PERFORMANCE – As written
FITNESS – 65/45
RECOVERY
Crossover Symmetry
