Memorial Day Weekend Hours

Friday 5/25 5:30am to 8pm

Saturday 5/26 7am to 6pm

Sunday 5/27 8am to 1pm

Monday 5/28 7am to 1pm

wod

Workload:

“Dana’s Personal Hell“

6 Rounds of:
200m Run
5 Handstand Push-ups
1 Rope Climb

Immediately after:

1 Minute Hollow Rock

Notes: Kill me, now… Have fun and enjoy your Memorial day weekend everybody! I will post up a body weight/calisthenics based workout for Monday if anyone is interested.

Is anyone that has issues with gluten looking for a gluten-free beer that still packs a good punch? Take a look at Tweason’ale from Dogfish head (We know what I will be drinking this weekend!). You may think it is odd that I am posting about beer considering it isn’t the most health conscious, but we all need to enjoy life. Also, Dog Fish portrays itself as a company that focuses on their passion and love for their product, and I can always support that!

Mmmm beer:

wod

Workload:

Pull-up
*Work up to a heavy single. Then perform 3 sets of 10 at bodyweight.

Then:

2 Rounds of:

4 Intervals of:
30s Double Rope Whip
30s Rest

2 sets of:
12 Glute-Ham Sit-ups
12 Kettlebell Swings (Full Extension 55/35lbs)

Notes: If you don’t have a weighted pull-up perform 5 sets of 10 with assistance. Rest appropriately between sets. If you weighted pull-up isn’t very high perform the sets of 10 with assistance. You don’t want to break up with the sets of 10.

For the second part you perform 4 intervals of the rope and then go directly into 2 sets of the sit-ups and swings. Once done you repeat for another round.

Be careful about the glute-ham sit-ups. If you are not familiar with the movement do not lower your body past parallel. You can sub out knees-to-elbows or weighted sit-ups.

wod

Workload:

Back Squatx5x5
*Weight is 70% of 1 rep max for all sets. It should be relatively easy. Rest 1-2 minutes inbetween rounds.

Then:

Bear Complex:

5 Cycles of:

7 Rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Rack Push Press

*The goal within 1 cycle (7 rounds) is to not rest the bar on the ground at any point.  Rest only after one cycle is complete.  If you are new to the complex use dumbbells & keep it light.  People have a tendency to forget form on complexes, and in this particular one they like to come up on their toes and drop their knees in.  An approximate starting point would be around 40% of the load squatted in part 1.

Notes: See the notes above for both sections of the workout. Again, if you are not comfortable with the barbell complex sub out to dumbbells and keep the weight relatively light – You can work positioning and breathing mechanics/tempo while keeping the weight low.  Rest 3-5 minutes between efforts in the bear.

wod

Workload:

Front Squat
*Work up to a heavy 3 with decent speed and positioning. Then perform 3 sets of 3 at 90%.

Then:

A.
12-9-6
Thruster (115/85lbs)
Handstand Push-up

B.
10 Rounds of 8 Push-ups
*After every set perform a max set of double-unders.

Notes: Second part is split into 2 sections. Perform section A and immediately follow it with section B. Record total time for both sections as well as total double-unders. Score = total time – # of double-unders

Enjoy. My fat ass may be coming back into the fold.

wod

Workload:

1 & 1/4 Front Squats
*Work up to a challenging set of 5, then perform 2 more sets at 90%.

Then:
Perform 6 Rounds of:
Max Rep Handstand Push-ups
200m Run

Notes: Click the link above for an example of the squats. You should CONTROLL the decent. Then once you reach the bottom portion of your squat raise back to 1/4 squat HOLD this position for a 1 second count and then lower and raise back up again.

The GOAL of the movement is to control your positioning. You should feel like your back angle stays rigid in all places (Does not round or hyperextend). Do not go heavy on the movement. Put just enough weight to make you work and for it to be relatively challenging to hold position for all stages.

When you rebound after the 1 second pause imagine you are in the catch of a clean and you are using the “bounce” from the bottom to ride the weight up.

For the second part, be smart and don’t go to failure until the very last set.

wod

Workload:

Mobility WOD of your Choice

Then:

5k Row

Notes: Long, long row my friends. Keep your positioning and remember breathing. Your return stroke should be controlled and initated by the hip. Remember load the hips not the knees and arms! I recommend ungluing the high hamstrings after to help with recovery.

The picture is for you D. Happy 1 Year.