Friday, February 2nd 2018

 

Strength

OHS, skill -> 5×3 ascending weight

WOD – “In and out” 

3-6-9-12..
Overhead squats (96/65)
Bar facing burpees
AMRAP 9

WOD Brief

Overhead squats – we will work on position and improvement. As we practiced last week, a PVC can be all we need to really expose and improve our strength, mobility, and comfort in this position. Please be relentless on your positions, and then progress to add weight for the five rounds. Adding weight may be going from PVC to finishing at 15lbs, or it could be as heavy as possible. Please take the bar off the rack on your heavier sets. Taking a few light rounds from the ground will build your comfort with the bar, and help with the WOD.

We will increment by 3 reps for every round for OHS and bar facing burpees. The weight should be close to or less than 75% of your max OHS that we completed in the strength portion today – a rough guide, be a smart athlete.

Your goal is to move quickly through the first few rounds, and then settle into a pace you can sustain that is quick. OHS are RX when you break parallel and finish a rep with extended hips + knees with arms locked out overhead at top (arms may bend in the movement, but full extension at top is a full repetition). Burpees – quads and chest on the ground – 2 foot jump down and up today, two foot jump and two foot landing for RX today.

Focus on your breath – while in the air jumping and in the OHS, having tension doesn’t require you to hold your breath. Secure your abdominals and breath consistently.

 Box Brief
BINGO – win prizes, NBK dollars, and more! Grab a sheet at the desk.
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Thursday February 1st, 2018

 

Skill

Pull Ups – Dynamic (Kip, Butterfly)

WOD – “Blitz” 

5 rounds starting a new round every 4 min
9 Power clean 155/105
12 pull ups
15 box jumps

WOD Brief

Today’s skill we are building on timing and flow for athletes that have strict pull-ups with kipping and butterfly movements. If we are still building up our base of strict pull-ups (or kipping is < 3), today is a day to work up to 50% of density. This will allow us to be strong for the WOD while continuing our awesome progression.

Athletes at 3, 2, 1, GO will proceed through the power cleans, pull-ups, and box jumps with a 4 minute clock running. When the athlete finishes one round of these movements they will rest for the remainder of the 4 minute clock. At the 4:00 the athletes will begin again through the movements within the next 4 minute block. Athletes will complete 5 total rounds of these 4 minute blocks.

Today is a blitz, a sprint, an impossible assault, or any variation. We will be sprint through the movements and then in time remaining, resting. Scale accordingly the weight and reps – ideally you’ll have a full minute of rest minimum in the 4 minute block.

The power cleans are heavy enough to be respected, but should be something you know you could hit fatigued. The pull-ups, will become challenging as rounds go on, so stay focused when you get to the rig, and GO!

Box JUMPS = hips open at top. Go quickly but be smart on the last few reps so that you are not at 100%. This will be fun, challenging, and really require focus.

 Box Brief
BINGO – win prizes, NBK dollars, and more! Grab a sheet at the desk.
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Wednesday, January 31st 2018

WOD Prep

Front squat -> Push Press -> Thruster prep + Test Rounds

WOD – “15.5” 

27-21-15-9
Cal Row
Thruster (95/65)

WOD Brief

The harder and faster we sprint the greater the importance of prepping the body to perform our best. Today we hit a 2015 Open Workout that is a flat out burner. The rep scheme and movements paired together leave no place to recover and demand consistent focus throughout the WOD.

We will spend time on positions, finding efficiencies, improving our positions, and then will build up weight on the bars. A few test rounds will be done to help us prep and get a feel. These tests are done to be a test, so hit them hard and lets find the proper intensity before 3, 2, 1 GO.

The row should start off strong, but not an all out sprint – 85-90% of power. Quick (not rushed) transition to the barbell and straight into a big set. Ideally you go unbroken, but if you do aim for 15+12 with a quick rest. As the reps decline your intensity must increase, such that at the last round of 9 you are at 100% on the row and 100% on the Thruster.

If you break up your Thrusters, take a few deep breaths and then GO. It is better to take an extra second and complete the reps in 2 sets vs. 3-4 sets with shorter rest (that bouncing bar and regrip will cost at least 10 seconds every time, and that adds up quickly).

Eat right and let’s get into this benchmark..

 Box Brief
Sponsor program – any new members’s you bring, 2nd month is 50% off for both of you! (As a Sponsor, you’ll work with the new member, train, and help them become better each day)
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Tuesday, January 30th 2018

Skill

EMOM w/ sandbag, GHD, and handstand progressions

WOD – “Legendary Explorers” 

750/500m ski
10 Sand bag over the shoulder (80/60)
400m run
200’ front rack carry(53/35)(2kb)
AMRAP 18

WOD Brief

Today’s warm-up and skill efforts are a treat. Really dial in technique and make these practice sessions in these movements. Farmer’s carry technique video on grip will be helpful. The sandbag work demands good form – hinge properly, using straight arms (no bicep curls), and then reset for the clean to over shoulder movement. Handstands – work your most difficult position and practice, ask questions, and leverage the EMOM to improve. We love EMOMs as they allow us to practice, get feedback, and re-try.

The WOD is a longer variety but that doesn’t mean you pace yourself. Move smartly, keep good form, and keep those KB high in that front rack. The length of NBK is 100′, so two laps. Place KB down to make them easier to pickup when you come back.

 Box Brief
Sponsor program – any new members’s you bring, 2nd month is 50% off for both of you! (As a Sponsor, you’ll work with the new member, train, and help them become better each day)
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Monday, January 29th 2018

Strength

Front Squat, 3×10

WOD – “WZA ROMWOD UP AND DOWN DOG CHIPPER” 

40 Wallballs (30, 20#), 10ft target
30 Toes-to-bar
20 Burpee Box Jump Over (24′, 20′)
30 Toes-to-bar
40 Wallballs
For time (Aim for 10 mins or better)

WOD Brief

Coming into the week hot with this Wodapalooza WOD for a flashback to when our friends and family were competing down in Miami. The week’s programming will be inclusive of some pretty heavy bars, heavy sandbags, and all the energy systems. Recover and adjust accordingly to achieve the day’s intentions, highlighted in our WOD Briefs. The better you adjust the workout the better the results you’ll receive.

Front squats – let’s get those lats mobile and rotate the elbows to parallel. We will be relentless in these positions, as it is necessary for meeting the movement standard but it is also the safest position for you! The intent of these 10 reps is to consistently move through the reps, if you take a big pause every squat – you are missing the value of a 10 rep (that said, by all means take a few breaths through these reps!).

The WZA WOD is a challenge as prescribed with the 30# wall ball and a 10 foot target for all athletes. This first round should be unbroken or 2 sets max.

Toes 2 Bar – we trained this type of transition recently and should aim to be just a little more challenging upon ourselves. Avoid failure due to fatigue – for those with a small amount of T2B, go ahead and do a large set. Then super set them with K2E or just straight K2E if the clock has rolled to 2 minutes.

Burpee Box jumps – no hip opening so GO FAST here. Breath while you are in the air and use that violent hip extension to fly through the air.

 We return back to the T2B and the Wall Balls. Here it is all about manageable sets and force yourself to squeeze one more rep. Allow your heart rate to float up, such that you are at an all out sprint for the final 20 reps.

YES, we need to move hard on this one. This is a lot of reps and work, please bring the reps down by 5 or 10 reps per movement to race through this one!

 Box Brief
Sponsor program – any new members’s you bring, 2nd month is 50% off for both of you! (As a Sponsor, you’ll work with the new member, train, and help them become better each day)
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.