WODS

SATURDAY 7/21/18

PLEASE JOIN US TONIGHT FOR THE ELITE NATION PARTY! GET YOUR TICKETS HERE!

WORKOUT
TEAMS OF 3 36:00 CAP
Partner Rotation for 6 Rounds each...
15/10 Calorie Bike
5 Power Cleans (185/125)

*Goal is all-out sprint on the bike and quick singles on the Power Clean. Sub 2:00 for every athlete, every round.

OPTIONAL FINISHER
100 Abmat Sit-ups

OPEN GYM BONUS

STRENGTH
EMOM x 10 Minutes
5 TNG Deadlifts (75%)

EMOM x 5 Minutes
5 Strict Presses (75-80%)

Goals:
-Perfect reps (moderate weight)

GYMNASTICS
AMRAP x 10 Minutes (40 min pace)
8 MU
200m Run
8 BMU
120 DU

Rest 3:00 Minutes

AMRAP x 10 Minutes (40 min pace)
60 C2B (sets of 5)
50/35 Cal Bike
40 TTB (sets of 5)
30/20 Cal Bike

Goals:
-Practice breathing while doing the gymnastics movement.
-Keep the body tight (e.g. feet together)
-Do not worry about score but learn how to feel the movement.

CONDITIONING
AMRAP x 15 Minutes (1 hour pace)
20/15 Cal Row
20 GHD
6/6 Hang DB Clean to OH

-Rest 5 Minutes-

AMRAP x 15 Minutes (1 hour pace)
100 DU
15 WB (30/20)
100 DU
10 MU
100 DU
20 DB Snatches (50/35)

-Rest 5 Minutes-

EMOM x 10 Minutes
Min 1 -- 15 WB (30/20)
Min 2 -- 10-15 BFB

Goals:
-U/B on DU
-Smooth breathing and pacing
-Same pace per round

FRIDAY 7/20/18

YOU MAY STILL PURCHASE TICKETS FOR OUR ELITE NATION PARTY TAKING PLACE SATURDAY 7/21/18. PLEASE JOIN US FOR THE THE FESTIVITIES AND GET YOUR TICKETS HERE!  

WORKOUT
FOR TIME 30:00 CAP
100 Double Unders
25 DB Step-Over (35/20, 24”/20”)
50 Wall Balls (20/14)
25 HSPU
100 Double Unders
25 HSPU
50 Wall Balls
25 DB Step-Over
100 Double Unders

OPEN GYM BONUS

STRENGTH
EMOM x 8 Minutes
2 Back Squats (start 60% and build to 80-85% by feel)

-Rest as needed to build to working weight

EMOM x 8 Minutes
3 TNG Power Snatches (155/105)

-Rest as needed to build to working weight-

EMOM x 8 Minutes
3 TNG Power cleans (225/155)

Goals:
-Perfect Squat mechanics
-Weight midfoot and keep the barbell close on barbell cycling

GYMNASTICS
3 Sets MAX Strict HSPU
3 Sets MAX Strict TTB

This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. Rest 1-2 min between sets.

CONDITIONING
EMOM x 18 Minutes
Min 1 -- :50 Bike
Min 2 -- :50 Row
Min 3 -- :50 Burpees

*This is a start of a progression to getting 15/20/15 reps respectively for 30 Minutes. Pick numbers that feel sustainable. We will build each week.

TUESDAY 7/17/18

YOU MAY STILL PURCHASE TICKETS FOR OUR ELITE NATION PARTY TAKING PLACE SATURDAY 7/21/18. PLEASE JOIN US FOR THE THE FESTIVITIES AND GET YOUR TICKETS HERE!  

STRENGTH
18:00 RUNNING CLOCK
Build to 1RM Squat Clean

WORKOUT
EMOM x 12 MINUTES
Odd: 15 Double Unders + 2 Squat Clean (225/155)
Even: :30 Max Push-ups + :30 Plank

OPE GYM BONUS

STRENGTH
EMOM x 10 Minutes
2 Split Jerks (Start 50% and build by feel)

*use EMOM to warm-up for main set

5x3
Split Jerk (rest 1-2 min between sets, moderate load +5# from last week)

Goals:
-Stay mid-foot in the dip
-Catching in the split with balance (no wobbling or pressing out)

GYMNASTICS
For Quality
EMOM x 10 Minutes
2 Strict Parallette HSPU + 4 Strict C2B

-Rest 5 Minutes-

EMOM x 10 Minutes
4 Strict C2B + 3-5 Strict HSPU

Goals:
-Perfect reps (core tight/feet together)
-Breathing with the movement

CONDITIONING
80 WB (14/10)
-Rest 2 Minutes-
60 WB (20/14)
-Rest 2 Minutes-
40 WB (30/20)

Goals:
-Breathing with the WB
-Bouncing out of the bottom of WB

MONDAY 7/16/18

YOU MAY STILL PURCHASE TICKETS FOR OUR ELITE NATION PARTY TAKING PLACE SATURDAY 7/21/18. PLEASE JOIN US FOR THE THE FESTIVITIES AND GET YOUR TICKETS HERE!  

STRENGTH
15:00 RUNNING CLOCK
Build to a Heavy 3 Rep Push Press

WORKOUT
FOR TIME
3 Rounds
400m Run
20 Pull-ups
20 Push Press (115/75)

(15:00 Hard Cap)

OPEN GYM BONUS

STRENGTH
EMOM x 10 Minutes
2 Front Squats (Start 60% and build to 85%+)

-Rest 5 Minutes-

EMOM x 10 Minutes
3 Squat Snatches (Start 50% and build. NO higher than 65-70%/all singles)

5x3
Hang Squat Snatch (Same load as last week)

Goals:
-Consistent reps
-Use EMOM to warm-up for main set
-Arms relaxed and using hips/legs to move bar (on snatches)

GYMNASTICS
EMOM x 14 Minutes
3-5 MU + 15-20 DU

Goals:
-Make the 3-5 reps feel as easy as possible
-You should feel like you can do 2-3 more sets

CONDITIONING
AMRAP x 10 Minutes (80%)
100 DU
50 Bar Facing Burpee
100 DU
400m Run

-Rest 5 Minutes-

EMOM x 10 Minutes
12 WB (30/20)

Goals:
-Same times per round on AMRAP
-U/B WB

FRIDAY 7/13/18

WE WILL BE CLOSED AT OUR SELMA LOCATION TOMORROW AS WE WELCOME JESSICA ESTRADA FOR OUR GYMNASTICS CLINIC. PLEASE COME TO OUR SAN ANTONIO LOCATION FOR CLASSES OR REGISTER FOR THE CLINIC HERE

STRENGTH
FRONT SQUAT
6-6-4-4-2-2

*Sets should all be heavy. Each “second” set should be heavier than set prior of same number.

WORKOUT
AMRAP x 13 Minutes
13 Wall Balls (20/14)
13 American KB Swings (70/53)
213m Row

OPEN GYM BONUS

STRENGTH
Deadlift
7x3; 85%; rest :90

EMOM x 10 Min
10-12 Thrusters (95/65)

Goals:
-U/B thrusters. Practice making them feel as easy as possible (bounce out of the bottom and breathing at the top).
-Deadlifts are to be done with perfect form, scale weight down if form is not maintained.

GYMNASTICS
5 Sets MAX Kipping HSPU
4 Sets MAX Kipping TTB

This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. Rest 1-2 min between sets.


CONDITIONING
60:00 fun bike ride outside

WEDNESDAY 7/11/18

THE DEADLINE TO PURCHASE TICKETS FOR OUR ELITE NATION PARTY TAKING PLACE NEXT SATURDAY 7/21/18 IS THIS WEEK. PLEASE JOIN US FOR THE THE FESTIVITIES AND GET YOUR TICKETS HERE!

WORKOUT
AMRAP x 30 MINUTES
400m Run
20 Sit-ups
30 DB Push Press (35/25)
40 Air Squats
50 Double Unders
*SCORE IS ROUNDS AND EXTRA REPS (400m RUN IS 40 REPS)

OPEN GYM BONUS

STRENGTH
Hang Clean
7x3 (75%)

EMOM x 10 Min
5 Cleans (70%)

Goals:
-Good pull-under (not letting the bar crash on you)
-Fast resets on the EMOM

GYMNASTICS
3 Sets MAX C2B
3 Sets MAX MU

*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. The rest will be 1-2 min between sets.

CONDITIONING
EMOM x 20 Min (80%)
O: 20 WB
E: :40 of running

Goals:
-Smooth on WB (U/B)
-Run out for :20 then come back on the run

TUESDAY 7/10/18

THE DEADLINE TO PURCHASE TICKETS FOR OUR ELITE NATION PARTY TAKING PLACE NEXT SATURDAY 7/21/18 IS THIS WEEK. PLEASE JOIN US FOR THE THE FESTIVITIES AND GET YOUR TICKETS HERE

ROWING INTERVALS
5 ROUNDS
1 Minute Row
1 Minute Recover
Row @ 500m pace (~80%)
Walking or Biking Recover

WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps Over
10 plate G2O (45/25)

 

STRENGTH
Split Jerk
7x3; rest 1-2 min between sets; @moderate load ( same as last week)

EMOM x 10
2 Split Jerk (build in load by feel)

Goals:
-Staying back in heels on dip
-Catching in the split with balance (no wobbling or pressing out)

GYMNASTICS
For Quality
EMOM x 18:00
2 Strict Parallette HSPU + 3-4 Strict C2B

Goals:
-Perfect reps (core tight/feet together)
-Breathing with the movement

CONDITIONING
150 DU
100 WB (20/14)
150 DU

Goals:
-U/B DU
-Smooth/small sets on WB

MONDAY 7/9/18

THE DEADLINE TO PURCHASE TICKETS FOR OUR ELITE NATION PARTY TAKING PLACE NEXT SATURDAY 7/21/18 IS THIS WEEK. PLEASE JOIN US FOR THE THE FESTIVITIES AND GET YOUR TICKETS HERE!

EXTENDED SKILL WARM-UP
EMOM x 12 Minutes
Min 1: 5-8 Reps of Strict Pull
Min 2: 5-8 Reps of Strict Push
Min 3: 4/4 KB Single Leg RDL (moderate)

*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane.

WORKOUT
4 ROUNDS FOR TIME
10 Chest to Bar Pull-ups
15 Hand Release Push-up
20 Dual KB FR Lunges (53/35)

*Lunges done in place, 20 reps total (10/10)

(13:00 Hard Cap)

OPEN GYM BONUS

STRENGTH
Snatch
Front Squat
EMOM x 8:00
2-3 Front Squat 80-85%+

Hang Snatch
6x2; (+5 pounds from last week))

EMOM x 10:00
5 Snatches (50-60%)

Goals:
-Consistent reps
-Arms relaxed and using hips/legs to move bar

GYMNASTICS
EMOM x 10 min
5 MU

Goals:
-Make the 5 reps feel as easy as possible
-You should feel like you can do 2-3 more sets

CONDITIONING
AMRAP x 15 Minutes (80%)
50 Cal Bike
50 BFB

Goals:
-Start smooth
-Get back to the bike to start the 3rd round

SATURDAY 7/7/18

 Today is the start of our 1000 push up challenge. HERE is the PDF with info. This will not be performed in class. The goal is to build up the push up volume over the course of the challenge. Strict push ups, knee push ups, whatever option works best. Have fun and post some of your progress on our Faceboook community page! 

PARTNER WORKOUT, Teams of 2

AMRAP x 24 MINUTES
8 Wall Ball (20/14)
8 Burpees
8 Toe-to-Bar

*You-go / I-go...Partner 1 goes while partner 2 rests and vice versa

 *Score is total reps for both partners combined. Log score for one person and in notes indicate partner.

OPEN GYM BONUS  

STRENGTH
Every :60 x 10 sets
1 clean (moderate to heavy load/ tech work)
*perfect reps

Every :60 x 10 sets
1 snatch (moderate to heavy load/tech work)
*perfect reps

GYMNASTICS
AMRAP x 10:00 (40 min pace)
6 MU
15 Cal Bike
18 HSPU

Rest 3:00

AMRAP x 10:00 (40 min pace)
20 C2B
200m Run
20 TTB
200m Run

CONDITIONING
3 Rounds (80%)
15 Box Jumps (30/24)
10 sHSPU
5 Cleans (225/155)

-Rest 1/2 of work time-

10-8-6-4-2
Deadlifts (225/155)
x10 DU

-Rest 1/2 of work time-

3 rounds
10 MU

50 WB (20/14)

FRIDAY 7/6/18

 FOR TIME

1 Round...
100 Double Unders
16 Deadlifts (155/105)
16 Hang Power Cleans
16 Push Jerk

2 Rounds...
50 Double Unders
8 Deadlifts (155/105)
8 Hang Power Cleans
8 Push Jerk

4 Rounds...
25 Double Unders
4 Deadlifts (155/105)
4 Hang Power Cleans
4 Push Jerk

OPEN GYM BONUS

STRENGTH

Back Squat
6x2; 85%; build each set; rest :90

Deadlift
6x3; 8%; build each set; rest :90

GYMNASTICS
4 Sets MAX Kipping HSPU
3 Sets MAX Kipping TTB +1-2 reps from last week each set
*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. The rest will be on you, the goal is to rest enough to keep the sets semi consistent.

CONDITIONING
60:00 fun bike ride outside