Sunday, July 23rd

July 22, 2017


Coached WOD: 9 & 10am
Open Gym: 11am to 1pm

10 Rounds
10 KB Swings (53/35)
100m Run
10 Box Jumps (24/20)
100m Run
10 Burpees
100m Run

Saturday, July 22nd

July 21, 2017


7:30, 9:00, 10:00, 11:30am
The gym will close after the last class.

Teams of 3:
Run 3 Laps (together)
75 Power Snatch (115/75)
45 TTB (Rx+ 15 Rope Climbs)
Run 3 Laps (together)
75 Clean & Jerk (135/95)
45 TTB (Rx+ 15 Rope Climbs)
*Partners will alternate work/rest except when running.

Friday, July 21st

July 20, 2017

Tempo OH Squats
5×3 (3,2,X,1)
“Air Force”
For Time:
EMOM: 4 Burpees
20 Thrusters (95/65)
20 SDLHP (95/65)
20 S2OH (95/65)
20 OH Squats (95/65)
20 Front Squats (95/65)
* The workout starts with Burpees
Extra Credit
3×10 Bamboo Bench
3×10 Standing DB Press
3×10 Skull Crushers

Why do we train with tempo?

1. Improved Quality of Movement

Quality of movement should be your first priority. Intensity comes only after one can consistently demonstrate the proper mechanics of a movement. Proper tempo prescriptions can help athletes develop awareness and body control by giving them an opportunity to “feel” which muscle groups are activating to keep them in proper positions.

Tempo can be used to emphasize problem areas and shore up weak links in technique. For example, if you struggle in the bottom position of an overhead squat, a prescription forcing you to spend some time in that position will help solidify your technique, create more comfort in that weak position, and permit greater improvements down the line.

2. Reduced Risk of Injury

Improving the quality of the movement obviously helps to reduce the risk of injury for athletes. But in addition, slowing down the tempo of lifts can ease the stress placed on joints and shift that additional stress to the muscles powering the lift. More stress on the muscles and less on the joints is a good thing. Muscles are far better at adapting to increased loads. Connective tissue typically takes longer to strengthen and adapt to the increasing loads, so by slowing down the tempo you can give your connective tissue some rest while still strengthening the surrounding musculature.

Tempo prescriptions also naturally control intensity (and perhaps, rein in egos). Let’s use the bench press as an example. If you excessively load the barbell you might be tempted to speed up the lowering phase and bounce the barbell off your chest – don’t lie, you do this. But if you know that the prescription calls for a 3 second descent and a 2 second pause at the bottom, you’re not going to be tempted to load anywhere close to the same amount.

Thursday, July 20th

July 19, 2017

Even: 5-10 Kipping TTB (focus on efficiency)
Odd: :40 Superman Hold
2 Rounds
1000m Row
Run 3 Laps
75 Sit-ups
Extra Credit
3×10 Barbell Row
3×10 Back Fly
3×10 Barbell Curls

Wednesday, July 19th

July 18, 2017

Front Squats
4 Rounds
:90 Work/ :90 Rest
25 Box Jumps (24/20)
Max Hang Power Clean (135/95)
*Score = Total HPC
Extra Credit
3×10 Single leg RDL
3×10 GH Raises
3x 1min Plank

Tuesday, July 18th

July 17, 2017

Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs

4 Rounds
400m Run
4 Ring MU’s
40 DU’s

Extra Credit
Min 1: :45 Right Side Plank
Min 2: :45 Back Extension
Min 3: :45 Left Side Plank
Min 4: :45 Hollow Hold

Monday, July 17th

July 16, 2017

A) Every 2mins (3sets)
2 Hang Squat Snatch (65-75%)

B) Every 2mins (3sets)
3 Segmented Snatch Pull
(Pausing below knee, above knee, and at pockets)

5 Rounds
15 Wall Balls (20/14)
10 Burpee to plate (25)

Sunday, July 16th

July 15, 2017

Coached WOD: 9 & 10am
Open Gym: 11am to 1pm **

20 Russian DB Swings (50/35)(*hold the DB Head)
10 1-arm Thrusters (5/arm)(50/35)
20 Box Jump Over (24/20)
10 Alternating DB Snatch (50/35)
200m Run

Saturday, July 15th

July 14, 2017

7:30, 9:00, 10:00 & 11:30AM
The gym will close after the last class at 12:30PM


Anniversary WOD “Kettle Baby”

400m KB Run (70/53)
100 Pull-ups
100 Box Jumps (24/20)
100 Sit-ups
100 KB Swings (70/53)
100 Air Squats
100 Push Press (95/65)
400m KB Run (70/53)

The KB must never touch the floor.
Partners will alternate hold the KB and completing the movements
Rules for holding the KB:
1. May not rest on your foot
2. Both heels must remain on the floor
3. If partners are using different weight then both KBs must be off the floor before setting the other one down

Friday, July 14th

July 13, 2017

Tempo Deadlift
5×3 (3,1,X,1)

Tempo Floor Press
5×5 (3,1,X,1)

Power Clean (135/95)
Back Rack Step Lunge (135/95)

Extra Credit
3×10 Bamboo Bench
3×10 Standing DB Press
3×10 Skull Crushers

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