WOD-News

WOD – “Singles”

1 min Bike for cals
Rest :30
1 min burpee over rower
Rest :30
1 min row for cals
Rest :30
1 min ski for cals
Rest 3 min
4 rounds
Score total cals

WOD – Recovery

Coach led foam rolling and muscle release with Cross Over Symmetry

WOD Brief

We’ve had a big week hitting our shoulders and legs big. Today we will move aerobically in a manner that helps our bodies recover. The intent on these rounds is to go big, 95%. The rest really is just enough to catch a few big breaths and move to the next station. Take advantage and try to challenge yourself every round with greater repetitions achieved. 4th round will be an all out go!

Post WOD we’ll have a coach led foam rolling and help on releasing those tight muscles from the week. Take care of those bodies and they’ll take care of you! 

Box Brief

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.

WOD – “Isabel“++

30 Snatch (135/95)
For time

Rest 5
Run 1 mile
For time

Rest 5
30 Back Squat (225/155)

Record TOTAL Time as score

WOD Brief

Benchmark workouts allow us to test ourselves against our old self. This is an awesome moment for you to see how your intensity, fueling, rest, and consistency are paying off on your health. We begin with Isabel – 30 very fast snatches. The weight on the bar should be something you can handle at speed and in the power position. Squatting for the last few reps is atypical.

Scale the weight on Isabel as needed. Your goal is sub 3 MINUTES. That isn’t a number for everyone, but that is our target. Even with a super light barbell, you’ll have to keep focused and diligent across those 3 minutes to get it done. That demands consistency in movement, rest, and just grit to get it done.

We will do some WOD Prep where you’ll build up weight. If you are needing to adjust the weight down, 80-82% of your 1RM Power Snatch is a good calculation.

Go fast, leave it all on the bar, and focus on position. Position today = keep that bar close on the way up. 2 WOD strategies for Isabel – a massive set followed by rapid singles, or singles from the start with near zero rest. If you know you can sprint at a high heart rate and move the barbell – go for it!

We then rest for 5 minutes and hit a 1 mile run. Trueforms are there as needed. If the lighting is good outside you can do the street course. Building is 12 laps.

Rest again, and now we return to heavy back squats – 30 of them, from the rack. 

Box Brief

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.

Have fun, that is the point of life

WOD – “Double fun“

For time:
100 TTB
EMOM 25 DU

Rest 5 min

300 DU
EMOM 7 TTB

*3,2,1 go start on TTB / DU then at 1:00 do DU / TTB

Strength – Midline

Yoke – GHDSU – Sandbag carry – Hip Extensions

WOD Brief

Toes 2 Bar today and double unders. Toes 2 bar can be scaled to a number of great progressions – work with you coach to elect the best movement to maximize the training today. For those that are efficient, 5 minutes a round is a good goal, faster would be excellent. The second set will be blazingly fast for those with double unders – push and watch the transitions.

To maximize this training – which is heart beating out of your chest intensity, (scale – pick the right movements and move move move) – be very close to where you are doing the second movement – literally spend no more than 2 seconds setting and going.

The workout is as follows:

3.2.1 GO – Athlete begins 100 TTB. At the strike of the clock at 1:00, athlete must begin and complete 25 double unders. After the completion of these reps you may return to the rig and continue on your toes to bar. You may have 50 seconds to work or less. Be careful not to go to fatigue on the T2B, but definitely go for your largest set on 0:00 -> 0:59.

At YOUR completion of the first part, rest 5 minutes – work on those forearms by pedaling on a bike or jogging on the Trueform (best option).

The second part begins now with double unders. Go for a big set at beginning. Similar structure – starting at 1:00, complete 7 TTB and then return to working on your double unders.

Scales to consider:

Some DU (make every 2-4), aim to do them all but STOP at :20 seconds

NO DU go for singles – 50 would be nice, but adjust to your skill

TTB – scale to laying on the ground gripping a barbell on the ground (no plates), knee raises, V-Ups, etc..

Our strength we are hitting AFTER the WOD and it is all about improving those midlines. This will make you a better lifter, squatter, and generally just a more awesome human being. Complete for quality not time. 

Box Brief

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.

Strength

Push Press

WOD – “Atlas“

3 rounds

With a partner:
100 STOH (95/65) (135/95) (165/115)
20 Rope Climbs
AMRAP 20

WOD Brief

Happy Spring Break! This week we have another incredible set of training as we move into week 2 post OPEN. More volume, more skills, and specific continued progressions across both our aerobic capacity and strength.

Atlas is a partner workout. If we have odd numbers – this will be done solo with 30 reps STOH and 10 rope climbs if you are proficient at these movements. The clock will start with 20 minutes on it. Athletes at 3,2, 1 go will begin with STOH. After completing 100 reps they will move to complete 20 rope climbs. At the completion of these climbs, the team will return to the barbell, add weight (increasing weight each round), and begin again at 100 reps. Athletes will continue through THREE rounds, or until time runs out. Score is total reps. As always, scale the workout to hit the stimulus.

The stimulus is a heavy 90% intensity. As a partner workout you’ll do small sets that are manageable. Split reps equally. The STOH – bring the bar to the front rack position, and then using any methods you like (push press, jerk, split, power, etc)  get the bar locked out overhead. That is one good rep. Consider 10s, 8s, 6s. If you are thinking 2s in the beginning the weight is probably too heavy.

At NO point should you or your partner be standing at the barbell resting / recovering. Keep moving …

After Easter it’ll feel good to lift some heavy weight and climb those ropes! 

Box Brief

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.

Strength

Power Cleans

WOD – “Sexy Seven“

7 Burpee (standard)
7 Power Clean (115/75) Rx+ (165/115)
7 cal assault
AMRAP 17

WOD Brief

Happy Good Friday and wishing everyone a great Passover – today is an awesome training day and I know many are headed out of town, BUT … come get one more in before the holiday week of Spring Break arrives!

Power Cleans, because we squatted A LOT yesterday. We will be doing heaviest triples.

Sexy Seven is a fun and tough effort. You’ll be able to move really fast and get a solid amount of rounds. How many? 7? 10? Adjust barbell weight accordingly to maximize today. This isn’t 18.5 and definitely not 18.1, so go go go.

The burpees will be standard, chest and thighs touch the ground and then leap into the air with hands over your shoulders.

Power cleans – please use the scale you included in the strength if necessary. Full squat not necessary, and the weight should be a barbell you can cycle through. with no misses.

Assault bike or ski erg 10/7 if that is what you need today.

17 minutes is a long road, but this should not be paced and should be a strong push. Remember to focus on your breath and keep that body moving.

Let’s have a great day training for better health and fitness in Historic Roswell! 

Box Brief

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.