Wod

Sunday September 23, 2018


Events & Announcements

Sunday September 22 – Open Gym/Weightlifting 7am-9:30am Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. Lets surpass the amount we raised last year –https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up AMRAP 5 50' Weighted DB Bear Crawl 6 DB Deadlifts 6 DB Front Squats 6 DB Push Press + TABATA Jump Rope R1/R2: Single Unders R3: High Single Unders R4: Fast Wrist Single Unders R5/R6: Penguins R7/R8: Double Unders

Training EMOM 30 45s On/15s Off

Min 1: Tall Step Ups (30/24) Min 2: Plate Ground to Overhead (45/25) Min 3: Row Min 4: Double Unders Min 5: Plank


Saturday September 22, 2018


Events & Announcements

Sunday September 22 - Open Gym/Weightlifting 7am-9:30am Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. Lets surpass the amount we raised last year -https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up In Teams of 2 (7 Min Cap) 80 Reverse Lunges 60 Sit-Ups 40 Slamballs 20 Burpees

Skills & Drills Power Snatch

Movement Prep 8 Snatch Grip Deadlifts 8 High Hang High Pulls 8 Hang Power Snatches 8 Power Snatches

Workout Prep 100m Run 3 Power Snatches (warm up weight)

100m Run 3 Power Snatches (warm up weight)

100m Run 3 Power Snatches (workout weight)

Training With a Partner Complete 14 Rounds For Time (20 Min Cap)

200m Run 3 Power Snatches (135/95)

*Partner 1 works while Partner 2 rests. Alternate Rounds. **scale to 75% of best power snatch

Cash Out 3 Sets 40s Sit Ups -rest 20s- 40s Bicycle Kicks -rest 20s- 40s Hollow Hold

-rest as needed-


Friday September 21, 2018


Events & Announcements

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. Lets surpass the amount we raised last year - https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up 9 Alternating Sets - 45s On/15s Off -Row -Push Up to Down Dog -Cossack Squats

Skills & Drills Bench Press Focus: 3 Points of Contact (Butt/Shoulders/Head)

Movement Prep 10 Bench Press (Bar)(30x1 Tempo)

Part I Bench Press 15 Minutes to Build to a Heavy Triple

Part II AMRAP 6 10/8 Cal Row 12 Push Ups 14 Air Squats

-Rest 3 Min-

AMRAP 6 10/8 Cal Row 12 Push Ups 14 Air Squats


Accessory EMOM 20 Min 1: 30s Free Standing Hs Hold Min 2: 30s Hollow Rocks Min 3: 30s Triple Under Min 4: 3/3 Pistol Squats


Thursday September 20, 2018


Events & Announcements

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. Lets surpass the amount we raised last year - https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up 30s of Each Jumping Jacks Walkouts

Jumping Jacks Alternating Spidermans

Jumping Jacks Samson Stretch + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats

Skills & Drills Deadlift

Movment Prep 5 Deadlifts with pause at knee on way up and down 5 Deadlifts

Bar Muscle Up

Movement Prep 10 Scap Pull Ups 3-5 Strict Pull Ups 5 Kips 5 Big Kips 3 Hip to Bar 1 Bar Muscle Up

Workout Prep EMOM 8 Min 1 - 3 Kipping Pull Ups Min 2 - 5 TnG Deadlifts (135/95) (30x1 Tempo)

Min 3 - 3 Chest to Bar Pull Ups Min 4 - 5 TnG Deadlifts (185/135)

Min 5 - 3 Hips to Bar Min 6 - 5 TnG Deadlifts (225/155)

Min 7 - 1 Bar Muscle Ups Min 8 - 5 TnG Deadlifts (225/155)

Training For Time 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) 1-2-3-4-5-6-7-8-9-10 Bar Muscle Up


Tuesday September 18, 2018


Events & Announcements

Sept 18 - Morning Classes Only. Sept 19 - Yom Kippur. Gym Closed

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. Lets surpass the amount we raised last year - https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up 400m Run + 3 Sets or 6 Minutes 5 Blocked Squats 5 Good Mornings 10 Samson Stretches 5 Front Squats 5 Walkout Push Ups

Skills & Drills Back Squat

Movement Prep With an Empty Bar - "Bring Sally Up/Bring Sally Down"

Part I Back Squat (21x1) 3-3-3-3-3 *weight should be approx 75%

Workout Prep 2 Sets 6 Burpees Over Bar -rest 30s-

Part II EMOM 14 Min 1: 14 Burpees Over Bar Min 2: 10 Back Squats (155/105) **(115/85)


Accessory 3 Sets 10 Banded Pull Aparts on Foam Roller

3 Sets 8 Reps of 90/90 CrossOver

3 Sets 10 Wall Slides

3 Sets 8 Push Ups with alternating shoulder tap


Monday September 17, 2018


Events & Announcements

Sept 18 - Morning Classes Only. Sept 19 - Yom Kippur. Gym Closed

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. Lets surpass the amount we raised last year - https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up 2 Sets 200m Run 20 Alternating Lunges 10 Burpees 10 Strict Press ----------> 10 Push Press

Mobility 1 Min Overhead Wall Stretch 1 Min Down Dog with Foot Pedal

Skills & Drills Push Press Focus: Timing

Movement Prep 5 Dip and Holds 5 Dip and Drive (no press) 5 Push Press (1s hold overhead)

Part I Push Press 15 Min to build to a set of 5 (not a max)

Part II "Pushing Nancy" 5 Rounds for Time (17 Min Cap) 400m Run 15 Push Press (115/75)


Accessory EMOM 20 Min 0-5: 2 Def HSPU Min 6-10: 3 Burpees Muscle Ups Min 11-20: 6 Toes to Bar + 25' HS Walk


Sunday September 16, 2018


Sunday Schedule

Open Gym: 7am - 9:30am Group Class: 9:30-10:30


Workout of the Day

Warm Up 3 Sets 100m Run 8/8 KB Bent Over Row 5 Walkout Push Ups + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats

Skills & Drills Deadlift

Movement Prep 5 Hip Hinges 5 Top of Knee to Below Knee Shifts 5 Deadlifts 10 Touch and Go Deadlifts (95/65)

Chest to Bar Pull Up

Movement Prep 10 Scap Pull Ups 3-5 Strict Pull Ups 3 Kipping Pull Ups 3 Chest to Bar Pull Ups

Movement Scales Scale Difficulty Based on Reps A. Chest to Bar Pull Ups ---> Pull Ups ---> Jumping Pull Ups B. Pull Ups --->Jumping Pull Ups ---> Ring Rows C. Jumping Pull Ups --->Low Ring Row ---> High Ring Row

*Single Scale options are also able to be done. The above option decreases difficulty as reps increase.

Part I Deadlift On a 15 Min Clock estblish a heavy Triple (NOT A MAX)

Workout Prep 3-2-1 Deadlift (WOD Weight) 1-2-3 Chest to Bar Pull Up

Part II 30-20-10 Deadlift (255/175) 10-20-30 Chest to Bar Pull Up


Saturday September 15, 2018


Gym Closed

Come cheer on our members at Flex on the Beach in Long Beach


Home WOD

AMRAP 5 400m Run *Max Push Ups in remaining time

-rest 1:00-

AMRAP 5 400m Run *Max Air Squats in remaining time

-rest 1 min-

AMRAP 5 400m Run *Max Burpees in remaining time


Friday September 14, 2018


Events & Announcements

Sept 15 – Flex On the Beach – Gym Closed. Come cheer on your teammates and enjoy some fun in the sun. Sept 18 – Morning Classes Only. Sept 19 – Yom Kippur. Gym Closed

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk. Lets surpass the amount we raised last year –https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up 3 Sets 30 Jumping Jacks 10 Cossack Squats 10 PVC Pass Throughs + 3 Sets 20s Elbow Plank 20s Push Up Plank 20s Side Plank (R) 20s Side Plank (L) 20s Rest + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Deadlifts

Skills & Drills Wall Ball Focus: Leg Drive

Movement Prep 5 MB Front Squats 5 MB Push Press 5 MB Thrusters 5 Wall Balls

Power Snatch Focus: Cycling; Bracing

Movement Prep 3 High Hang Muscle Snatches 3 Hang Power Snatches 3 Power Snatches 3 Touch and Go Power Snatches (Light Weight)

Workout Prep In 3 Sets perform 5 Touch and Go Power Snatches building to workout weight

Training "Karen" (8 Min Cap) 150 Wall Balls (20/14)

-Rest 3 Min-

"Isabel" (8 Min Cap) 30 Power Snatches (135/95)


Accessory EMOM 20 Min 1: 30s Free Standing HS Hold Min 2: 30s Hollow Rock Min 3: 30s Triple Under Practice Min 4: 3/3 Pistol Squats


1 2 3 76