Week of 5/10/2021

~We will begin our short Front Squat cycle this week and also begin separating the bench press and deadlift into different days.  For those days, please feel free to start partnering up with a friend and share the bar, benches, and weights.

~Sunday Open Gym is back starting May 23rd from 9-11am.  Please keep in mind that Open Gym on Sundays is all coverage based with the coaches.  If we are unable to have someone cover it, it will be cancelled for that particular Sunday.  An email will be going out in the next few week outlining the guidelines.  Thank you.



Front Squat
Work up to 70% x 3 x 5 sets


5 rounds for max reps:
Rest 3 minutes between rounds. Score total reps
AMRAP in 15 minutes:
5 Pullups
10 Pushups
10 Pullups
20 Pushups
15 Pullups
30 Pushups
….keep going with this sequence

WOD NOTES: Today will hit every part of your muscularity.  Legs, chest, back, arms, shoulders.  Boom.  Squats won’t be heavy because it is an introductory volume to the front squats.  Then we have a boat ton of volume for the WOD.  Athlete choice of course.  If you are able to do a solid amount of pullups and pushups in a row without breaking, then the first WOD is for you.  If you are looking to work on volume, but without the pressure of max sets, well then we have that also.  I love options.



Work up to 75% x 5 x 5


For time:
Run 1 mile
50 Russian Swings (70/45)
Run 1 mile

WOD NOTES: Back down the wave this week for the deadlift.  Not too bad.  The WOD is an aerobic blast and the swings are an excellent assistance exercise to the deadlifts.  It is also training that running volume of Murph which is on the horizon.  Time domain to shoot for is 18-22 minutes or less.



EMOM for 21 minutes rotating movements:
10/7 Row or Bike Calories
10 Box Jumps (24/20)
10 Toes to Bar

WOD NOTES:  EMOMs are so good for training without the pressure.  Just fitness!  Get in groups of no more than 7 and rotate through.  Sneaky interference happening during that 21 minutes.



Bench Press
Work up to 75% x 5 x 5 sets


10 round relay with partner (5 rounds each):
12/8 Row or Bike Calories
12yd DB walking lunges (50s/35s)

WOD NOTES:  Same volume as the deadlift for the bench press.  Partner up with someone you feel comfortable with and share the benches.  Ideally stick with that same partner for the WOD.  This is the opposite of Monday where we hit the legs for strength and upper body for conditioning.  I hope your partner gives you a bit of a break because this ain’t gonna be pretty.



Work up to 90% x 1 x 3 sets


10 rounds for time:
3 Squat Snatches (135/93)
3 Bar Facing Burpees

WOD NOTES: Levitt, Coach Ashley and I hit this up Saturday morning to test it out.  Damn it was good.  Same rep scheme as last Friday, but a way different intensity.  Time should be 10-15 minutes or less.  Choose a load that you can hit smoothly, but also makes you stare at the bar a few times.  Stew, I got under 12 as promised.


Suffer Saturday with Mike and Kari