Blog

5/27/2017
L1 & F3
A: Mobility (No Measure)
15 min
B: Metcon (AMRAP - Rounds and Reps)
32 min amrap w/partner

One partner completes one round before the other starts

300m run
15 sit ups
10 box step ups 24/20
5 burpees

***this workout is structured this way because many of you will be participating in Murph on Monday; I will discuss this more today :)
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 7:00am

5/26/2017
Level 1
L1:A1: Deadlift (6x4)
@20X1; build to a tough set of 4; stick to the tempo :)
L1:A2: DB Hammer Curls (6x6)
@3010; all sets working; build off last week
L1:B: Metcon (Time)
For time

30 KBS 53/35
30 push ups
30 v-ups
300m run (street)
Level 1 Rx+
L1+:A: Metcon (Weight)
24 min e3mom; every 3 mins perform 2 back squat@20X1 and 2 wtd pull ups@10X1; build to off last week
L1+:B: Metcon (Distance)
30/30 row; x4; record m; this is max effort
F3
F3:A1: Walking Lunges (5x8/leg)
@20X1; build off last week; no rest
F3:A2: Monster walks (5x50')
no rest
F3:A3: DB Hammer Curls (5x8/arm)
@2010; build off curls last week; rest 90 secs
F3:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

15 sit ups10 air squats5 burpees1 shuttle runF3 Advanced3+:A1: Back Squat (5...

Read more

5/25/2017
Level 1
L1:A: Back Squat (18 min e2mom; every 2 mins perform 3 Back squat)
@20X1; build to a tough triple
L1:B: Metcon (2 Rounds for reps)
5 min amrap; x 2; rest 3 mins between

15 wall balls 20/14
10 pull ups
5 burpees
Level 1 Rx+
L1+:A: Clean+FrontSquat (18 min e3mom; every 3 mins perform 2 cleans+ 1 FS)
build to a tough complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

15 PC 135/95
12 box jumps 24/20
9 burpees
F3
F3:A: Shoulder Press (10 min e2mom; every 2 mins perform 10 bb press)
strict press; build each set to a tough set; during rest period work on oh mobility with a band in the bottom of the ohs position
F3:B: Metcon (3 Rounds for time)
For time; x3; rest 2 mins between

500m row400m run400m skiCompetitorsC: Comp WOD (1 Rounds for...

Read more

5/24/2017
Level 1
L1:A: Metcon (No Measure)
HHPC; 75 reps; skill work; unloaded
L1:B: Metcon (No Measure)
HPC above knee; 75 reps; unloaded
***a,b are skill development
L1:C: Metcon (AMRAP - Rounds and Reps)
30 min amrap

5 cal row/bike/ski
5 push ups
5 sit ups
5 air squats
Run 200m

Rest 1 min after each round
L1+:B: Metcon (No Measure)
10 Rounds not for time

400m run
10 air squats
10 v-ups
F3
F3:A1: DB Close Grip Bench Press (5x12)
@30X1; no rest
F3:A2: Plank (75-120 secs)
Plank on hands; rest 2 mins
sub 12-17 strict t2b for A2
3+:A2: Strict Toes-To-Bar (5x 12-17 )
F3:B: Metcon (Time)
For time

21-15-9

Kbs 26/18 int 35/26 adv 53/35KbdlBox step ups 24/20Cal abSol EnduranceSE: Track Workout (Time)Meet at Phoenix College at 6:00amCompetitorsC: Comp WOD (1 Rounds for...

Read more

5/23/2017
Level 1
L1:A: Deadlift (2.2.2 x 5)
@10X1; start at 60% and build to a tough set
L1:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

15 sh2oh@48-56%
20 dl
5 evil wheels
200m run
Level 1 Rx+
L1+A: Hang Snatch (above knee) +OHS (6 min emom; every min perform 1+2)
6 min emom; every min perform hang snatch above knee+ohs; 1+2 ; build to a tough complex
L1+:A: Snatch & OHS (8 min e2mom; every 2 mins 1+1)
8 min e2mom; every 2 mins perform snatch+ohs; 1+1; build to a tough complex
L1+:A: Snatch (10 min e2mom; every 2 mins perform 1 snatch)
10 min e2mom; every 2 mins perform 1 snatch; build to a tough single; not a Max
L1+:B: Metcon (Time)
For time

30/21 Cal ab30 Alternating kb snatch 53/35 total20/14 cal ab20 alternating kb snatch10/710 alternating kb s...

Read more

5/22/2017
Level 1
L1:A: Front Squat (6x4)
@12X1; build to a tough set; rest 2-3 mins between sets
L1:B: Metcon (Time)
For time

Run 400m
30 t2b
30 thrusters 95/65
30 burpees
Run 400m
Level 1 Rx+
L1+:A: Power Clean+Hang Power Clean (1+1 x8)
PC+hang PC clean above knee; start at 60% and build; rest as needed
L1+:B: Metcon (Time)
For time

Buy in

10 ring mu's

Then

15 C&J 135/95
400m run
40 t2b
400m run
15 C&J
F3
F3:A: Hip Circle Back Squat (8x4)
@20X1; build to a tough set; rest 3 mins between sets
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

7 ring rows
9 sit ups
11 push ups
13/9 cal ski
F3 Advanced
F3+:A: Front Squat (20 min e2mom; 3 front squats@3010)
F3+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

20 oh walking lunges total 45/2520 v-upsRun 200mSol Enduran...

Read more

5/19/2017
Level 1
L1:A1: Back Squat (5x6)
@12X1; build to a tough set; stick to the tempo :)
L1:A2: DB Hammer Curls (5x8)
@3010; all sets working; build off last week; rest 2 mins
L1:B: Metcon (Time)
6 Rounds For time w/a partner

10 thrusters 95/65
15 t2b or v-ups
200m run

***alternate rounds
Level 1 Rx+
L1+:A: Metcon (Weight)
24 min e3mom; every 3 mins perform 2 back squat@22X1 and 2 wtd pull ups@10X2; build to a tough set
L1+:B: Metcon (Time)
7 rounds for time

5 bear complex 135/95
10 t2b
F3
F3:A1: DB Reverse Lunges (5x8/leg)
@20X1; no rest
F3:A2: Monster walks (5x50')
no rest
F3:A3: DB Bicep Curls (5x8/arm)
@2010; build off curls last week; rest 90 secs
F3:B: Metcon (Time)
For time

10-9-8....

BurpeesSit upsF3 Advanced3+:A1: Back Squat (5x6)@32X1; build to a ...

Read more

5/18/2017


L1 & F3
A: Metcon (No Measure)
High hang ps+low hang ps; 5+5 x3
B: Metcon (No Measure)
Low hang ps below knee+ps; 5+5x3

**skill work; use technique bar or pvc if you are learning this for the first time
C: Metcon (AMRAP - Rounds and Reps)
34 min amrap

100m run forward
100m run backward
10 kb total c&j 53/35; F3 sub kbs
20 cal row/ski/bike
20 box step ups 24/20
200m run
30 sit ups
30 air squats

***every 5 minutes rest 1 min


Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

5/17/17


Let's all wish Coach Lance a Very Happy Birthday!!!

Level 1
L1:A: Metcon (No Measure)
Tall jerk+pause jerk; 5+5 x3; skill work 7-10 mins
L1:B: Push Press + Jerk (10 min emom; 3 push press+2 jerks)
build to a tough set
L1:C: Metcon (AMRAP - Rounds and Reps)
10 min amrap w/partner

15 wall balls 20/14
2 wall walks

***alternate rounds

Level 1 Rx+
L1+:A: Push Press + Pause Jerk (24 min e2mom)
first 8 mins do 3 push press+2 pause jerks; 2nd 8 mins do 2 push press+ 1 pause jerk; 3rd 8 mins do 1 push press+1 pause jerk; build to a heavy final complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap w/partner

25' hs walk
8 ohs 95/65

*** alternate rounds

F3F3:A1: Alternating Db Military Press (5x10/arm)@20X1; no restF3:A2: Plank (5x 60-90 secs; )r...

Read more

5/16/2017
Level 1
L1:A1: Good morning variation (5x6)
@3011; build to a tough set
L1:A2: Weighted Push-Ups (5x5)
@20X1; all sets working; build to a tough set
L1:B: Metcon (Time)
For time

21-15-9

Kbs 53/35
Kbdl
Pull ups
Push ups

Level 1 Rx+
L1+:A: Deadlift (10-10-8-8-6-6)
@20X1; build to a tough set; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

9 power snatch 75/55
30 du's
3 ring mu's

F3
F3:A1: Good morning variation (5x6)
@3011; no rest
F3:A2: Push-ups (5x14-18)
@2010; rest 2 mins
3+:A2: Weighted Push-Ups ( 3-3-2-2-2)
Advanced; wtd push ups@20X1; build off last week; rest 2 mins
F3:B: Metcon (Calories)
30/30 ab; x12; record total cals
F3+:B: Metcon (Calories)
Advanced; 30/30 ab; x15; record total cals

Sol EnduranceSE: Metcon (10 Rounds for ...

Read more

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM