Happy weekend, 49er fans!

WOD FOR 02-10-20:

With a Partner Against a 25-Minute Clock:

BUY-IN: 800m Run TOGETHER

… then, AMRAP of…

30 Sumo Deadlift High Pulls @ 95/65 lbs

30 Push Presses

30 Lateral Bar Burpees

30 Thrusters

30 Calorie Row, Ski, or Assault Bike (FM Pairs = 27 Cal / FF Pairs = 24 Cal)

*The faster runner starts on the SDHP immediately and does NOT have to wait for their partner to complete the run.

*One athlete working at a time on the AMRAP, switch whenever you like (tagging not required).

It’s EMOM format this week and we’ll start each minute with dubs, so the accumulation of fatigue will be more skill-based than anything else. If you’re efficient with double unders then this will most likely feel fun and methodical (assuming you also like to snatch… but let’s face it just about everyone here likes snatching). If your double unders need work then you’re going to have plenty of opportunity to practice them in twenty total small doses.

Remember to do the math and keep in mind a reasonable total volume if you don’t regularly train higher repetition jumping — and if, by chance, you forget to do so don’t worry our scaling will remind you as always.

Happy Friday, friends!

WOD FOR 01-31-20:

EMOM 20 Minutes:

15 Double Unders

1 Snatch

*Start at approximately 70% of your current era 1RM and climb to HAP (“heavy as possible”) with good technique. Climbing every round is NOT required — go by feel and focus on technical consistency by making every rep look the same regardless of weight.

*Both power snatches and full (AKA “squat”) snatches are allowed.

Where’s Kyle when you need him to ask the legendary question, “Should these be unbroken?”

WOD FOR 01-30-20:

6 Rounds of 1:30 Work / 1:30 Rest For MAX REPS:

10 Deadlifts @ 185/135 lbs

10 Lateral Bar Burpees

10-9-8-7-6-5 Toes-to-Bar

MAX REPS Wall Balls @ 20/14 lbs to 10/9 ft

*Toes-to-Bar decrease by 1 rep in each round

*Score = total number of Wall Balls completed at the end of 6 rounds

*For every rep of uncompleted movements subtract 2 reps from your score (i.e. “2 for 1” penalty for every time you don’t make it to the Wall Balls)

*Scale appropriately so you don’t get penalized!

-then-

2 Rounds For QUALITY (Not For Time):

20/15 Calorie Row, Ski, or Assault Bike @ RECOVERY PACE

40ft Side Lunges AKA Alternating Cossack Squats

0:30 Seconds Perfect Plank Hold

“Live your life in couplets and triplets. Go heavy at least once a week. Every now and then go long. Eat real food. Work hard. Rest when you need to. Laugh a lot. Get out of the gym. Shut your phone off. Enjoy life.”

-Pat Sherwood

WOD FOR 01-16-19:

Push Press:

5-5-3-3-1-1-1

*From a rack

-then-

AMRep 8 Minutes:

2, 4, 6, 8, 10, 12, etc…

Deficit Handstand Push-ups

12, 14, 16, 18, 20, 22, etc…

Single KB Front Rack Walking Lunges @ 53/35 lbs

*You MUST switch KB front rack sides halfway through each rep round (e.g. the round of 12 must be 6 reps with KB racked RIGHT then 6 reps racked LEFT)

For any athletes in classes running 2 groups for Tuesday’s WOD — please do our coaches a solid and pay careful attention to the logistics instructions and scaling recommendations in the gym so that this spicy workout runs just as smoothly as it should.

We have a thought-out plan (as always) so while we realize your suggestions given in class during the set-up/warm-up phases are coming from a good place (thank you for trying to help) it actually makes it harder to organize things because we already have a pre-planned system ready to go. It’s almost as if the coaches do this regularly or something LOL.

Thank you & enjoy!

WOD FOR 01-28-20:

3 Rounds For Max Reps:

3 Minutes of Rowing For Calories

2 Minutes of Squat Cleans @ 165/115 lbs

1 Minute of Bar Muscle-ups

(Rest 2 Minutes Between Rounds)

*There is no built-in transition time from movement to movement

*Post THREE scores in the gym: total reps for Rounds 1, 2, and 3 

(WOD inspired by Josh Bridges and slightly modified by Coaches Rob & Katoa)

With a week to go in the Healthy Habits challenge, it seems worth a check in: how’s it going?

Based on the number of stickers on the wall, it looks like many of you are having some success finding ways to alter your routine, and in doing so earning shiny stickers and moving towards better habits.

Others are a bit more spotty, indicating there may be room for some continued focus on these new habits. So often I see people struggling to create new habits because they think they lack sufficient willpower, or because they need to try harder, and while occasionally that may be true, more often I think it comes down to one of two things:

1. You don’t actually want to change the habit. If you’re realizing this is you (I’ll keep my coffee thanks!) it’s ok to accept that you’re happy with your current lifestyle, keep your mind open to whether it’s becoming an issue later on, and move on. 

2. You need a better plan. For people who find themselves desperate for a coffee mid afternoon, and cave on the caffeine challenge - maybe they needed to commit to an earlier bedtime, or doing less overnight phone checking, or somehow getting more restful sleep. Maybe you cave on the sugar challenge because you forgot to plan ahead and bring lunch (or maybe you forgot lunch altogether). In this case, see if you can identify a common precursor to a “lapse in willpower” and change your strategy a bit during this final week. 

While there’s only a week to go in the challenge, this is the first week of the rest of your life. Are you firming up a habit that will improve your lifestyle for good? Or could you stand to recommit to making this the first week of the rest of your life?

Let us know how we can help!

WOD For 01-27-20:

For Time:

42-30-18 of

KB Swings @ 70/53 lbs

21-15-9 of

Burpee Box Jump Overs @ 24/20 in (must face the box)

-then-

Tabata:

Med Ball Russian Twists @ pick load

Happy Weekend, ya’ll.

WOD For 01-26-20:

In Teams of THREE Athletes…

For Time:

100 Calorie Row

100 Wall Balls @ 20/14 lbs tp 10/9 ft

80 Calorie Row

80 Hang Power Cleans @ 155/105 lbs

60 Calorie Row

60 Toes-to-Bar

40 Calorie Row

40 Push Jerks

20 Calorie Row

20 Clean & Jerks

*One athlete working at a time, switch whenever you like — reps do NOT have to be split evenly.

Before we ramp back up on the conditioning with Saturday’s partner piece we’ll spend Friday working on breaking down the snatch, as well as practicing barbell cycling efficiency under some mild-to-moderate, carefully measured fatigue. This is not the “omg I’m laid out on the floor in post-WOD spiciness” type of day, but more of a blend of technique & speed work, followed by learning to hold position while moving effectively with the bar.

Happy Friday, fitness friends!

WOD For 01-24-20:

2 Hang Power Snatches + 1 Overhead Squat:

10 Minutes to Build to a Top Set (not to exceed 75% of your 1RM snatch)

-then-

Every 90 Seconds For 10 Rounds:

ROUNDS 1-5:

5 Lateral Bar Burpees

3 Snatches “Touch-and-Go”

ROUNDS 6-10:

5 Lateral Bar Burpees

2 Snatches “Touch and Go”

Climbing in weight is allowed but not required, and technique should be your guide. Both power and full (AKA “squat”) snatches are allowed.

After 3 days of intensity with technique drills, skill pieces, and interval work/rest sprints in the mix, we slow down a little and take the weights up with an all barbell strength day. #LiftAndSit

WOD For 01-23-20:

Front Squat:

5-5-5-3-3-3

Use a rack. Climb as your technique allows.

-then-

Sumo Deadlift:
5-5-5-3-3-3

No, it’s not a high pull. Climb as your technique allows.

A little mid-week bodyweight & skill piece incorporates work/rest intervals after 2 days of constant work domains. The row should be a sprint and you should want that entire 3 minutes of rest before starting it all again (longer rest = faster pace!).

WOD For 01-22-20:

4 Cycles of 3:00 Work / 3:00 Rest For Max Calories Rowed:

15 Pull-ups

50 Double Unders

10 Burpee Box Jump Overs @ 24/20 in

Max Calorie Row

Score = total calories rowed after all 4 cycles.

Following Monday’s barbell clean work and bilateral lower & upper pushing we see Tuesday’s program shift to unilateral work with the dumbbell, requiring stability, position, technique… and, of course, an engine that can sustain a good pace. Enjoy!

WOD For 01-21-20:

For Time:

500m Row, 500m Ski, 400m Run, OR 30/21 Calorie Assault Bike

40 Single Dumbbell Hang Power Snatches @ 50/35 lbs

20 Single Dumbbell Overhead Walking Lunges

500m Row, 500m Ski, 400m Run, OR 30/21 Calorie Assault Bike

40 Single Dumbbell Shoulder-to-Overhead

20 Single Dumbbell Overhead Walking Lunges

500m Row, 500m Ski, 400m Run, OR 30/21 Calorie Assault Bike

40 Single Dumbbell Hang Power Clean

20 Single Dumbbell Overhead Walking Lunges

*For all of the dumbbell movements you must switch sides (with the dumbbell) every 10 reps.

On Monday (Martin Luther King Jr. Day) we’ll be running a full class schedule EXCEPT for 7pm class which has been cancelled. We hope to see you in the gym!

WOD For 01-20-20:

18 Minutes to Build to a Top Set:

3-Position Hang Power Clean + 2 Front Squats

*The 3 positions today are: high hang, mid hang, low hang (i.e. below knees)

-then-

AMRAP 10 Minutes:

15 Wall Balls @ 20/14 lbs to 10/9 ft

12 Hand Release Push-ups

9 Hang Power Cleans @ 115/80 lbs