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Tesla and Edison

Saturday – January 20, 2018 - 180120 Context:  Competition-  Mental preparation for a heavy set of back squats Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over [...]

Barbed Wire

Friday – January 19, 2018 - 180119 Context: Practice -  Strict means strict. Dynamic Warm Up Option: 2 sets of 10 ring rows, 10 push ups, 10 air squats, 10 jumping jacks. Then 3 sets of 5 reps of each with an empty barbell: single leg deadlift, shoulder press, good morning, front squat [...]

Space Cowboy

Thursday – January 18, 2018 - 180118 Context: Practice -  Workouts with ‘rest’ are good days to go a bit ‘heavier’ for a round or two Dynamic Warm Up Option: Coach’s choice Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging hang power snatch + hang squat snatch + [...]

14.3 Open

Wednesday – January 17, 2018 - 180117 Context:  Competition- It is a ‘competition day’ but that doesn’t mean you can do bad form on your deadlifts. Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty [...]

Mother Francis

Tuesday – January 16, 2018 - 180116 Context: Practice – Practice movements before the metcon Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder press Mobility: Hip Skill [...]

Bottoms Up

Monday – January 15, 2018 - 180115 Context: Mental Toughness – Don’t pace this one. Go for broke right from the beginning and how you handle yourself when something isn’t going right (like double unders) Dynamic Warm Up Option: "Novo" Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), [...]

Partner WOD

Saturday – January 13, 2018 - 180113 Context: Practice -  Why communication is the secret to teamwork in the gym and in life. Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, [...]

American Jack – Bench Press

Friday – January 12, 2018 - 180112 Context:  Competition-  Why breaking up sets in the middle is better than resting between movements. Dynamic Warm Up Option: Coach Choice Mobility: Shoulder Skill Practice Warm Up: none Strength: Bench Press 5 x 3 (70-75%) Super Set: Roman Chair sit-ups 5 x 5 Metabolic Conditioning: “American Jack” 10 [...]

Polished Capstan

Thursday – January 11, 2018 - 180111 Context: Practice -  Don’t injure yourself while trying to get healthy! (for example, don’t give yourself rope burn). Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 5,4,3,2,1 with an empty bar: Jefferson curl, front squat, shoulder press, good morning, back squat. Mobility: Shoulder [...]

Dead Giveway

Wednesday – January 10, 2018 - 180110 Context: Practice – Why the skill is a heavier version that what is going to be in the workout. Dynamic Warm Up Option: 2 sets of 4 'golf ball pick ups' per side, 4 Spiderman lunges then 3 sets of 5 kettlebell 'halos', 5 goblet or [...]