WOD 5/28/14

High Bar Back Squat Max Effort 1rm or 6×6 at 70% Today is the first day in a multiple week squat cycle where we will perform back squats Monday, Wednesday, Friday and Saturday.  If you haven’t tested squat max in the last 4 weeks do so today.  If you competed in the powerlifting meet last…

WOD 4/25/14

Max Effort Lower Body Overhead Squat : 1 Rep Max Then: Complete as many rounds as possible in 10 mins of: 7 Thrusters, 115/75 lbs 7 Burpee (Bar Facing)s Buyout Tabata Hollow Body (always keep lower back in contact with floor.  Drop legs when necessary and cross arms across chest if necessary as well.  Same…

WOD 4/24/14

Every 1 min for 10 mins do: 3 Power Cleans, 70% 1RM 1 Front Squat, 70% 1RM Then: The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle.  Final score is the total number of reps for all 5…

Kettlebell WOD 4/24/14

Back when I was in Atlanta, Delaine Ross at Condition Kettlebell Gym (www.gymcondition.com) was a firm believer in teaching  everyone to breathe properly.  In the future, we will be incorporating some breathing exercises into our warmups and/or cooldowns, because most of us are breathing in “emergency” mode and a few crocodile breaths (we will learn these…

Elisabeth Akinwale

WOD 4/23/14

Narrow Grip Bench Press 3×8

Bent Over Rows 3×8


100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups


Muscle Up Challenge

Tricep Extensions 3×12

Row 4×500 meters with 100 easy between pieces.

WOD 4/22/14

Hollow Body and Arched Body Practice and Drills Be prepared to have some very sore abs.  This drill is one of the most basic strength exercises for gymnastics movements and VERY FEW non-gymnasts do it well.  Most can’t do it at all.  (hint: pikes aren’t hollow body) Then: 5 rounds for time of: 10 Wall…

Kettlebell WOD 4/22/14

Sometimes, you simply just have to let the process happen. Moreover, you need to finish what you started.  Then, seek perfection. Check out the following StrongFirst blog post by Dan John, Master SFG, and Mike Warren Brown, SFG, centered around this principle:  http://www.strongfirst.com/things-are-going-so-well-help-me-screw-it-up/   Kettlebell WOD 4/22/15 Warmup: 2 Arm Bars each side 2 Turkish Get…

WOD 4/21/14

Dynamic Effort Lower Body Front Squat 8 x 3 at 60% Squat deep as possible, hold bottom for 3 seconds and stand up quickly as possible Banded Deadlift 7 x 1 at 60% Then: Complete as many rounds as possible in 10 minutes of 5 Squat Cleans, 155/115 lbs 5 Deadlifts, 155/115 lbs Buyout Bar…