Dec 31, 2019
Schedule Update
We have ONE CLASS at 0900 today! Please join us for a fun team workout to bring in the new year.
Conditioning
Working in a team of 3, complete as many reps as possible in 30:00:
Partner 1:
Partner 2 and 3:
- 20 Wall Balls (14/20)
- 20 Shoulder to Overhead (95/65)
- 20 Kettlebell Swings (35/53)
Conditioning Notes
Today’s workout is a time priority completed in a team of 3. One person will always be on the machine of the team’s choice. While that athlete is working on the calories, the other two partners will be working on as many rounds as possible of the wall balls, shoulder to overhead, and kettlebell swings. Those two athletes may switch whenever they choose. Once the athlete on the machine has finished the calories, the team rotates a new athlete on the machine to complete 20 calories, and the two athletes pick up where the previous pair left off.
The wall ball, barbell, and kettlebell should all be light. You may switch with your partner whenever you’d like, however you should still be able to complete 20 reps unbroken with whatever weight you choose.
Dec 30, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
Front Squat
- build to a heavy set of 3 reps @ 33X1
- drop 10% and do 2 sets of 3 reps with no tempo restriction
Strength Notes
Today’s strength is front squats. As you build, each rep will be performed with a :03 negative, :03 pause in the bottom, explosive concentric, and :01 pause between reps. Continue to make jumps over the course of 5-7 sets (not including warm ups with the empty bar) to find a heavy 3. We do not want any failed reps today, so make small jumps at your heavier sets. Once you have built to your heaviest for the day, take 10% off the bar and perform 2 more sets of 3 reps with no tempo restriction. These sets should not feel heavy.
Conditioning
1-2-3-4-5-6-7-8-9-10 reps of:
- Hang Power Cleans (95/135)
- Back Squats (95/135)
- 20 Double Unders after each set
12:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 3 exercises. For the hang power cleans, choose a light-moderate weight that allows you to complete every round unbroken. Be sure that you can safely transition the bar from your front rack to your back rack for the squats with whatever weight you choose. The double unders should be done unbroken quickly. Adjust the number of reps, or perform single unders in order to accomplish this.
Dec 29, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
1a) Bench Press
1b) Single Arm Dumbbell Row
- x 8/arm x 4 sets @ RPE 8-9
Strength Notes
Today’s strength consists of two exercises between which you will alternate for 4 working sets. Warm up to a moderate weight on the bench press. When you finish your first working set of 5, you should feel like you had a few reps left in the tank. You will use this same weight for all 4 working sets. Warm up to a moderately challenging weight on the dumbbell rows and use the same weight for all 4 working sets.
Conditioning
4 Rounds
In 2:00, complete:
- 10 Devil Press (35/50)
- 10 Box Jump Overs
- Max Pull Ups in remaining time
Rest 2:00
Conditioning Notes
Today’s workout consists of several time priority intervals. Your score will be how many pull ups you complete each round. Choose a set of dumbbells that allows you to complete the 10 devil press without having to take your hands off the dumbbells. They will be challenging, but we would like them to remain unbroken all 4 rounds. Choose a box height that allows you to complete the 10 jump overs quickly without hesitation. Ideally, you will have about :30 to work on the pull ups. Avoid going to singles on the pull ups. Remember, if you are not able to complete 5 strict pull ups unbroken, for your safety you will not do kipping pull ups and will do either jumping pull ups, ring rows, or banded pull ups instead.
Dec 29, 2019
New Strength Cycle and Additions to Solidarity Programming in 2020
Strength
We will focus on the following two lifts in our strength work throughout January.
Front Squat
- Pause and tempo squats to improve our bottom position.
- Drop sets without tempo restrictions to add volume.
Bench Press
- Continuing off our previous cycle, we will begin to work on basic strength. Basic strength involves higher intensity (i.e. heavier) sets and moderate overall volume.
Notes
Starting in January 2020, we will take a simplified approach to our strength work and focus on just two lifts at a time. This will allow us more room for our new programming structure that will be implemented in the new year. We will be following monthly mesocycles where each month will have a new “movement of the month.”
Movement of the Month
Each month we will place extra focus on one movement. It could be a weightlifting complex, a squat, or an element of our conditioning workouts. Giving one movement deliberate practice 2-3 times per week will allow us to see progress, but doesn’t lead to burnout because we will switch gears each month.
So what is the movement of the month for January?
January’s movement of the month is the clean.
We begin by testing our clean in class at the beginning of the month. Throughout January we will hone our technique through positioning work during the strength portion of the class. The clean will also feature in some conditioning workouts where we will work on developing our capacity to move moderate percentages of our max. Then, at the end of the month, we will retest our clean to mark our progress.
We’re going to track our progress in SugarWod, so be sure to log your scores there.
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Microcycle Preview
- Monday: bench press
- Tuesday: front squat
- Wednesday: team workout
- Thursday: clean
- Friday: midline strength
- Saturday: team workout
Dec 27, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Conditioning
2 Rounds
With a partner, complete as many reps as possible in 6:00:
- 40/30 Calories (two machines – performed at the same time)
- 20 Synchronized Burpees
- Max Hang Power Cleans (155/105) (one person working at a time)
Rest 2:00
With a partner, complete as many reps as possible in 6:00:
- 400m Run (together)
- 20 Synchronized Burpees
- Max Front Squats (155/105) (one person working at a time)
Rest 2:00
Conditioning Notes
Today’s workout consists of several time priority intervals to be performed with a partner.
During the first 6:00, both partners start on machines of their choice and work to complete the prescribed calories at the same time. Once both athletes are finished, they begin working on twenty synchronized burpees. This is achieved by both athletes having chest and thighs on the ground simultaneously and then jumping and giving each other a high-five in the air. After all 20 burpees are complete, one person will work at a time on the barbell and partners may switch as needed. The goal is to complete as many hang power cleans as possible as a team.
During the second 6:00, both partners start running 400m at the same time. Once both athletes are finished, they begin working on twenty synchronized burpees. This is achieved by both athletes having chest and thighs on the ground simultaneously and then jumping and giving each other a high-five in the air. After all 20 burpees are complete, one person will work at a time on the barbell and partners may switch as needed. The goal is to complete as many front squats as possible as a team.
The goal on both intervals is to have at least 2:00 to work on the barbell. Adjust the number of calories, distance on the run, and number of burpees in order to achieve this. The barbell should be a moderate weight, where you can perform at least 5 reps unbroken across multiple sets for both exercises.
