Class Workouts 190114 - 190120 

Monday 190114

Strength - Back Squat - 3 x 8-10 @ RPE 7

Athletes will have 20 minutes to build to and complete 3 sets of 8-10 reps. The focus is control, time under tension and standing fast on each repetition.

Metcon - Every 2 minutes for 14 minutes:

0:30 seconds max reps double unders
7 pull-ups*

*Athletes should choose whichever variation of the pull-up is most challenging for them and allows them to complete each round in 2 sets or less.

Tuesday 190115

Metcon - 3 Rounds for effort:

60/45 calorie row

1st 15/12 @ RPE 5
2nd 15/12 @ RPE 6
3rd 15/12 @ RPE 7
4th 15/9 @ RPE 8

Rest 5 minutes between rounds

30 minute cap

Today is a chance to talk about control in effort. The idea here is to give athletes an opportunity to determine pacing during Open workouts. This is about as long a row as a 1000m effort. The rest is longer not only to accommodate a large class to to focus on repeatability.

Wednesday 190116

Strength - DL from below the knee: Build to a controlled 8RM @ RPE + 2 x 6 @ working weight

FOCUS should be to increase weight from last week by ~5%. We’re using the same scheme with the idea being that you have some repeatability at slightly heavier weights each week.

Metcon - For time:

15 Power snatches (95/65)
15 Bar over burpees

-REST 60 seconds-

12 Power snatches
12 Bar over burpees

-REST 45 seconds-

9 Power snatches
9 Bar over burpees

-REST 30 seconds-

6 Power snatches
6 Bar over burpees

-REST 15 seconds-

3 Power snatches
3 Bar over burpees

12 minute cap

This one is about capacity and trying to teach about output. Often times, especially in open workouts, we shoot ourselves in the foot by coming out too hot in a workout with volume like this one. The idea is to perform controlled efforts each round with built in recovery. Ideally when you get the the Open, the rest period is shorter but this is designed to teach you to be “okay” with taking a break before reloading.

Thursday 190117

Strength - Split Squat: 2 x 10 per @ RPE 7

Athletes should focus on knees over the toes + control through the back knee + strong drive through the front foot. Intensity will be achieved due to increased volume NOT increased loading. Athletes may make a small 5 to 10# increase from last week, however it should not compromise their form.

Metcon - For time:

40 - 30 - 20 - 10
Alternating DB snatches
Air squats

*40 = 20 per arm, etc.

Open weights:

RX DB = 50/35

SC DB = 35/20 (includes Master’s 55+ athletes)

Friday 190118

Open WOD 17.2

Complete as many rounds and reps in 12 minutes of:

2 rounds:
50 ft. DB front rack walking lunges
16 TTB
50 ft. DB front rack walking lunges
8 DB power cleans

2 rounds:
50 ft. DB front rack walking lunges
16 BMUs
50 ft. DB front rack walking lunges
8 DB power cleans

Continue alternating TTB + BMU every 2 rounds


RX’d = 50/35# DBs with TTB and bar muscle ups
Scaled = 35/20# DBs with hanging knee raises and chin-over-bar pull-ups

We will allow you to mix and match division standards if necessary. As always, we will work with you ensure that the workout meets you where you’re at!

Saturday 190119

Strength - Clean x 1 @ RPE 6

A) From 0:00-8:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 6 weight:

Warm-up Complex: 2 clean pulls + 2 full clean

B) From 12:00-20:00, athletes will complete an EMOM style of:

1 Full clean @ RPE 6


Metcon - Switching with your partner whenever you choose, complete AMRAP of the following:

3:00 max calories*
3:00 max thrusters (95/65)

-REST 0:90 seconds-

2:00 max calories
2:00 max thrusters

-REST 0:60 seconds-

1:00 max calories
1:00 max thrusters

Sunday 190120

Strength - Strict press: 3 x 8-10 @ RPE 6

Athletes should focus on maintaining a stable trunk position and controlling the eccentric. Intensity will build with volume not loading!

Metcon - AMRAP 10:

15 Box jumps (24/20”)
10 Russian KB swings (24/16kg)