130704

>HOLIDAY SCHEDULE ANNOUNCMENT<

We will be closed Thursday, July 4th, in celebration of the Independence Day holiday. Friday, July 5th, we will return to a regular schedule.

We’d like to take this opportunity to thank those men and women who serve our country in the U.S. Armed Forces—especially the many of you who are members at our gym. We hope that wherever you are on this holiday, you would accept our humble gratitude for what you do for us and our families.

130703

WOD 130703:

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 3/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

-then-

10 minutes to work to a max Power Snatch for the day, then:

EMOM for 10 minutes: 2 Power Snatches @ 80% of today’s max.

130701

WOD 130701:

Strength

Smolov 3/1 – Click Here for Smolov Calculator

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning

5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest

130626

WOD 130626:

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 7X5 @ 75% – rest at least 2 minutes

-then-

3 rounds for time of:

7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)

130625

WOD 130625:

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

-then-

3 rounds for total reps of:

1:00 ME HSPU

2:00 AMRAP of:

12 TTB
8 KG Push Press 24/16kg

*Rest 1:00

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.

130621

WOD 130621:

HBBS 8X4 @ 80% – rest at least 2 minutes

-then-

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.

130618

WOD 130618:

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

-then-

3 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

-then (no rest)-

6 min AMRAP of:

30 Double-Unders
12 Burpees

-then (no rest)-

3 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

130612

WOD 130612:

EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

-then-

Run 1 Mile for time.