MONDAY, SEPTEMBER 16

We are changing it up, we are taking a couple basic movements and adding a bit of a twist. The conventional deadlift will be changed for 1 of 3 things, either the sumo stance deadlift, the fat grip deadlift, or the trap bar. All variations offer something a bit different so check with your coach to see what's up with each. We will pair that with a bottoms up press to help build those shoulder stabilizers. The WOD is meant to challenge your strength, so go heavy on the front squats and get the legs working!


SKILL

  • Sumo/Fat Grip/ or Trap Bar Deadlift

5 x 5 E2M
*after each set complete 5/arm bottoms up KB Press

WOD

"Lag it Out"
AMRAP5

  • Buy in : 10 Front Squats (heavy)


AMRAP

  • 20 DB Snatch

  • 30 Lunges

  • 40 Skips

Rest 5 minutes

AMRAP5

  • Buy in - 10 Front Squats (heavy)

AMRAP

  • 20 DB Snatch

  • 30 Lunges

  • 40 Skips

Rest 5 minutes

AMRAP5

  • Buy in - 10 Front Squats (heavy)

AMRAP

  • 20 DB Snatch

  • 30 Lunges

  • 40 Skips

SATURDAY, SEPTEMBER 14 2019

How good is your mobility? How well can you move your body? Can pressing a PVC pipe overhead be challenging? So many questions, but all can be answered at Saturday morning Functional Fit class. You won't want to miss out!


SKILL

  • Power Snatch Tech (Drop Snatch, Sotts Presses)

WOD

"Three Stooges"
In Teams of 3 split work as needed

  • 100/70 Cal Row

  • 100 Box Jump Overs

  • 100 Power Snatch

  • 10 Rope Climbs

  • 100 Power Snatch

  • 100 Box Jump Overs

  • 100/70 Cal Row

THURSDAY, SEPTEMBER 12 2019

Yes, you read that correctly, we are bringing in the Spin Bikes for class. Spin bikes are a great way to get out of breath and feel pretty sweaty, which is a great ingredient for our Hardio Cardio recipe. The addition of the KBs and skips will help change things up and give the shoulders some work too.


SKILL

  • Bench Press 5 x 5 @ 77% of 1RM E90s

WOD

"Hardio Cardio V9"

  • 200 Skips

  • 100 KBS

  • 5.0km Spin Bike

  • 100 Skips

  • 50 KBS

  • 2.5km Spin Bike

  • 50 Skips

  • 25 KBS

  • 1.25km Spin Bike

WEDNESDAY, SEPTEMBER 11 2019

It's time to get committed, stay attentive and work on your lifts. Randomly adding some weight to the bar and not knowing what your lifting isn't going to be the best method to seeing improvement. If you want to see improvement, we need to have some measurable actions. Start a note on your smart phone and simply write down the lifts you do in class, what the sets and reps are and the rest timer, and each time you come back to it, a coach will be more than happy to assist you with what you should aim to lift each class. Without any data, it's tough to make specific adjustments.


SKILL

  • Tempo Deadlifts

5 x 3 (5-1-x-1) E2M

*Aim to use 80-85% for all sets of last weeks heaviest 5 rep


WOD

"I Go, Go Slow"
AMRAP 20 Alternating full rounds with a partner

  • 5 Barbell Clean and Jerks

  • 10 Burpees

  • 15 KB Squats

TUESDAY, SEPTEMBER 10 2019

They say the world is survival of the fittest. How long can you survive this workout. There is 3 exercises trying to cut you down. Can you last 8 rounds of each? If the conditioning workouts traditionally give you troubles, this is a great way to improve your engine.


SKILL

  • Thrusters - Drop Set E2.5M for 4 sets complete,

  • 3 Barbell Thrusters

  • 6 KB Thrusters

  • 9 DB Thrusters


WOD

"Tri Death" // EMOM8 x 3
Rest 2 min between exercises

  • A. Death by Airdyne (Cal)

Men, 0:00 - 2, 1:00 - 5, 2:00 - 8, 3:00 - 11, 4:00 - 14, 5:00 - 17, 6:00 - 20, 7:00 - Max
Women, 0:00 - 2, 1:00 - 4, 2:00 - 6, 3:00 - 8, 4:00 - 10, 5:00 - 12, 6:00 - 14, 7:00 - Max

  • B. Death by Row (Cal)

Men, 0:00 - 2, 1:00 - 5, 2:00 - 8, 3:00 - 11, 4:00 - 14, 5:00 - 17, 6:00 - 20, 7:00 - Max
Women, 0:00 - 2, 1:00 - 4, 2:00 - 6, 3:00 - 8, 4:00 - 10, 5:00 - 12, 6:00 - 14, 7:00 - Max

  • C. Death by Run (Benches)
    All, 0:00 - 2, 1:00 - 2, 2:00 - 3, 3:00 - 3, 4:00 - 4, 5:00 - 4, 6:00 - 5, 7:00 - Max

MONDAY, SEPTEMBER 9 2019

Testing Week is over, and now hopefully, we have a baseline for different aspects of our fitness. Some tests challenged strength, some challenged endurance, some accuracy, and coordination, others power, and speed, and many were a combination of those components. Moving forward we want to set realistic goals to make improvements to all the things what we tested. Plan to test again around Christmas time, and show off all the hard work over the next few months.


SKILL

  • Handstand Hold/ HS Push-up

Build to the lowest target for 1 rep/ max effort HS Hold
E2M x 5 rounds

WOD

"10 minutes of Cindy"

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

FUN WOD (is there even such a thing?)

AMRAP 15 with a partner

  • 20 partner Wallballs

  • 20 Devil's Press

  • 20 Box Step Overs

SATURDAY, SEPTEMBER 7 2019

It's the last day of test week! Congratulations on making it this far. One last set of challenges await. Like always set high movement standards, and move through this chipper, one time, as fast as possible.


SKILL

  • Back Squat

E2M x 6 rounds
5,5,3,3,1,1
Build to a max for last single


WOD

"Baseline 2"

  • 50/40 Cal Bike

  • 40 Air Squat to Medball

  • 30 Sit-ups

  • 20 Push-ups

  • 10 Pull-ups

THURSDAY, SEPTEMBER 5 2019

The bench press is a very basic movement, it's also a great test of upper body strength. Work up to the maximum you can do for 1 repetition. Keep in mind that for the rep to count, it needs to make contact on the body before pushing it back up. This will give us a consistent reference point for future bench press lifts. When we get to the 500m Row, it's an all out effort. It's short, and over with quick. Prepare to race in heats and cheer on your classmates when it's their turn to go.


SKILL

  • Bench Press

E2M x 6 rounds
5,5,3,3,1,1
Build to a max for last single


SKILL WOD

17.5 // 10 rounds

  • 9 thrusters

  • 35 skips

CONDITIONING WOD

  • 500m Row for time

WEDNESDAY, SEPTEMBER 4 2019

Continuing with our test week, starting the day off with the deadlift. Deadlift is a great test of overall body strength. For part 2 we will mix in some athleticism in the box jump. Safely work your way up to a high height of a jump for 3 reps. The third and final test will be a classic workout. Pick a weight on the barbell that is challenging for 10 reps. It should be much lighter than our heavy set of 5 but not so light we can do all 21 in a row. Remember that weight, and if you can, try to do 165 lbs for men and 115 for women if that falls into that previous description.


SKILL

  • Deadlift

Build to a heavy set of 5
E2M x 5 rounds


SKILL 2

  • High Box Jumps

E2M build to a high set of 3


WOD

"Rock 'N Roller Coaster" // 21-15-9

  • Deadlifts (165/115)

  • Burpees Over the Bar

  • Hanging Knee Raise

TUESDAY, SEPTEMBER 3 2019

As we transition out of summer and 'head back to school' we will have a testing week. There is no pressure, but this will be a great chance to see where we are at in certain movements and workouts. This will help to set goals down the road and keep us motivated moving forward. What to expect will be specific, measurable tests each day. Record your results on each section as these will set our baseline. Try to make as many classes as possible to get the best snapshot our where you at with your fitness.

There is a couple of ways we can measure progress in a weighted exercise for time, like Grace, in the Tuesday's class WOD. We can either use the same weight and complete it faster or we can perform the repetitions heavier or both. For example if Vicky was to complete Grace in 5:00 at 65 pounds that would be her baseline score. Then, 4 months down the road, after training and getting stronger and generally more fit, she completes it in 4:30 at 75 pounds. Not only did she lift more weight, she lifted the weight faster. This is a double win! Set a solid baseline and be ready to crush it in the future.


SKILL

  • Clean and Jerk Tech

SKILL WOD

"Grace"

  • 30 Clean and Jerks for time

CONDITIONING WOD

  • Run 1200m for time

SATURDAY, AUGUST 30 2019

A good combination of strength and finesse in this one. Frank is strong, but also nimble, that makes him very functional. He can move heavy weights, but also move his body efficiently. Let's try to be a bit more like Frank the Tank.


SKILL

  • Game and extended Deadlift practice


WOD

Frank the Tank" // AMRAP5

  • Buy-in 50 Wallballs

then AMRAP

  • 12 Deadlifts (light/mod)

  • 12 Burpees over the bar

-Rest 5 min-

AMRAP5

  • Buy-in 35 Wallballs

then AMRAP

  • 9 Deadlifts (mod)

  • 9 Burpees over the bar

-Rest 5 min-

AMRAP5

  • Buy-in 50 Wallballs

then AMRAP

  • 6 Deadlifts (heavy)

  • 6 Burpees over the bar

THURSDAY, AUGUST 29 2019

Thursday's Functional Fit class we have another opportunity to work on our handstand progressions. This week, too, we also get to practice some Toes to Bar. You won't want to miss out on beginning to unlock a new skill.


SKILL

Alternating E90s x 5 rounds

  • 20 sec HS Hold or 6 HSPU

  • 20 sec TTB practice


WOD

"30 Rock" // In partners, 6 rounds

  • 30 KBS

  • 30 Barbell Push Press

  • 30 Cal Bike

  • 30 Hanging Knee Raise

*Split reps as needed

WEDNESDAY, AUGUST 28 2019

This workout is very mental - great exercise for the brain. For the skill you are working on different positions and new movements, and harnessing power you didn't even know you had. For the WOD, you can keep going, if you really want to. The set of 100 DB can be broken up, but work on breathing while moving, and delay putting it down as long as possible.


SKILL

  • Clean Complex E2M for 10 rounds

  • Clean Pull

  • Low Hang Squat Clean

  • 2 Front Squats

  • Jerk

WOD

"Pain in the @$$" // AMRAP 15

  • 200 Skips

  • 100 DB Snatch

  • 50 Weighted Box Step Ups

TUESDAY, AUGUST 27 2019

A good way to build up strength and skill, is adding a bit of fatigue. The key is just the right amount. This WOD will allow you to get some rest while your partners are going through, but still leave you a bit out of breath heading unto each interval. Go heavy on the deadlift, and trust yourself on the wallwalks, once you get through those movements safely, run hard and tag your partner who will be ready for their round.


SKILL

Tempo Bench Press 5 x 5 w/ sec pause at the chest E2M


WOD

"Deadman Walking" // In teams of 3, 1 person working at a time, relay style.

  • 5 rounds each,

  • 8 Heavy Deadlifts

  • 4 Wallwalks

  • 200m Run

MONDAY, AUGUST 26 2019

This workout is a slightly different variation of our OTM work. There is no additional rest, but the double crunch and squat are meant to provide some rest. Scale the reps down from 15 if needed, but the goal is to get it done in under 40 seconds to give you a bit a break leading into the full minute on the bike or the row. Team score is combined calories on the bike and the rower.


SKILL

  • Back Rack Lunges 5 x 6/side

  • Right into 6 High Box Jumps

E2.5M


WOD

"Calorie Annihilation"

In teams of 4 work to accumulate as many calories as possible, rotating stations OTM

  • Bike Cals

  • 15 Double Crunch

  • Row

  • 15 KB/DB Squat

x 5 rounds

SATURDAY, AUGUST 24 2019

If you want a run down of where you are at with your fitness, this workout can do just that. With a decent amount of running you can see how well you can move and maintain your run speed, as well as assess your strength on the deadlifts. Can you lift heavy weights under fatigue or is that an aspect of your fitness that needs some work.


SKILL

  • Split Jerk Tech 10 x 2 E75s


WOD

"The Rundown" // 5 rounds for time

  • 300m Run

  • 20 Ab Mat Sit-ups

  • 10 Deadlifts

*Build up each round for deadlifts


CASHOUT

3 rounds not for time

  • 1 min plank

  • 30 L Sit leg lifts over yoga block

THURSDAY, AUGUST 22 2019

Our Clean and Snatch abilities have been progressing steadily. One of the hardest part of the Olympic Lifts, is all the terminology. Thursday's Functional Fit class will dive into some of those terms and take their knowledge to the WOD.


SKILL

  • Clean Technique

E90s x 8 rounds

  • 1 Pausing Clean Pull

  • 1 Low Hang Squat Clean

  • 1 Front Squat

WOD

"Cleanup Crew" // AMRAP 20, in teams of 3

  • Station 1 - 60 Double Unders, 30/24 cal Row

  • Station 2 - 5 Power Clean, 5 Hang Squat Clean, 5 Squat Clean

  • Station 3 - Rest

*Rotate to the next station once it is available.

WEDNESDAY, AUGUST 28 2019

This workout is very mental - great exercise for the brain. For the skill you are working on different positions and new movements, and harnessing power you didn't even know you had. For the WOD, you can keep going, if you really want to. The set of 100 DB can be broken up, but work on breathing while moving, and delay putting it down as long as possible.


SKILL

  • Clean Complex E2M for 10 rounds

  • Clean Pull

  • Low Hang Squat Clean

  • 2 Front Squats

  • Jerk


WOD

"Pain in the @$$" // AMRAP 15

  • 200 Skips

  • 100 DB Snatch

  • 50 Weighted Box Step Ups

WEDNESDAY, AUGUST 21 2019

The Bulgarian Split Squat, a lower body treat. This exercise combines a ton of good things and leaves you feeling sore the next day but stronger in the days and weeks to come. Focus on full range of motion, and load up fairly heavy, with good technique. Planning on 'going easy?' you'll still be sore, but won't have the same positive results. Results are specific to the effort. Get after it!


SKILL

  • Push Press/ Push Jerk

6 x 3 E90s Building up


ACCESSORY

  • Bulgarian Split Squat x 6/side

  • Side Plank x 45sec/side

x 3 rounds each


WOD

Partner EMOM // 2 people at each station

Work for 40 seconds/rest for 20 seconds

  • KB High Pull (both working)

  • Push-ups (both working)

  • Partner Medball Slam Passes (alternating)

  • Sled Pushes (alternating)

Rest (both resting)
x 4 rounds

TUESDAY, AUGUST 20 2019

Did you know that you can use spotters for gymnastics movements, not just exercises like bench press? Spotters are a good way to take some load off as well as ensure you are in a good position. Using a spotter can be the breakthrough you may need to get that handstand you've been working towards.


SKILL

Alternating EMOM

  • 20 sec hold HS Hold/6 HSPU

  • 6 Pull-up

x 5 rounds E90s


WOD

"Hit and Run" // 3 rounds for time

  • 400m Run

  • 12 DB Snatch

  • 21 DB Squat


CASHOUT


3 rounds not for time

  • 1 min KB/DB Hold

  • 30 Glute March

  • 30 Banded Pullaparts