Posted August 19, 2013 by Ryan Savard in WOD

A1) Barbell split squat @31X1; 3×6-8; rest 30 sec

A2) Good Mornings @31X1; 3×6-8; rest 2 min

B1) Close Grip Bench Press @31X1; 3×6-8; rest 30 sec

B2) Bent Over Reverse Thumb Down DB Flys 3×12-15; rest 1-2 min

C) FLR on rings or floor; accumulate 5 min

Posted August 16, 2013 by Ryan Savard in WOD

3 sets:

– 8 TnG Deadlifts (perfect)

– Row 90 sec @ 80-90% effort

rest walk 90 sec

3 sets:

– 10 Toes 2 Bar

– Run 400 m @ 80-90% effort

rest walk 90 sec

3 sets:

– 12 American Swings unbroken (heavy)

– 90 sec DU’s @ high effort

rest walk 90 sec

Function: 115/75

Performance: 185/115

Competition: 225/155

Posted August 15, 2013 by Ryan Savard in WOD

A1) 4×2-4 Bench Press @ 42X1 – rest 30 seconds

A2) 4×2-4 Weighted Strict Chin-Up @ 31X1 – rest 2 min

B) 4 rounds for total working time

– 6 Hang Power Cleans

– 8 Lateral Burpees

– 200 m sprint

– walk/rest 3 min

Function – 95/65

Performance – 135/95

Competition – 155/105

Posted August 14, 2013 by Ryan Savard in WOD

A1) Overhead squat; 4×3-4 @ 53X1; rest 30 sec

A2) Strict toes 2 bar 4×5-10 @ 31X1; rest 2-3 min

*If can’t do strict t2b, then perform strict hanging high knee raises

B1) KB snatches 4×10 UB/arm – rest 20 sec

B2) 4×1 min accumulated in Handstand or FLR on floor – rest 20 sec

B3) 4×12 Supermans w/ 10 sec hold on final rep – rest 2 min

C) 100 flutter kicks (slow and controlled, each kick is one rep)

Posted August 13, 2013 by Ryan Savard in WOD

A) Power Clean + Hang Squat Clean (below knee); 2,2,1,1,1; rest 60-90 sec

B) Split Jerk from behind the neck

– build to a tough rep in 8 min, work on positioning and “step through” under bar

C) 4 sets:

– 10 UB push press (find a tough TnG 10 reps)

– row or AD 20 sec max effort

rest walk 2 min b/t sets

*find a tough TnG 10 reps

How To Read Our Programming

Posted August 12, 2013 by Ryan Savard in Blog

Dennis testing aerobic capacity through a 60 min row.

What does A1, A2, B1, B2, mean? How do I follow the sets? What does the rest portion mean? What do some common abbreviations mean?

We will use a typical multi-movement resistance training workout that could be prescribed for class:

A1. High Bar Back Squat @ 30X0, 4-6 reps x 5 sets, rest 120 sec

A2. Chest to Bar Pull-ups, AMRAP x 5 sets, rest 120 sec

B1. KBS – 2 pd, 21 reps x 4 sets, rest 30 sec

B2. Ring Dips, 21 reps x 4 sets, rest 30 sec

In this workout you move through exercise A1 at the prescribed (rx’d) tempo, for the rx’d reps, you then rest for the rx’d amount of time (exactly) after the set is completed. Following the rest you do exercise A2 at the rx’d tempo, for the rx’d reps, you then rest for the rx’d amount of time after the set is completed. You then proceed back to A1. This alternation continues until the rx’d number of sets are completed for each exercise. For the above, this would mean 5 sets through A1/A2, with 120 seconds rest between each set.

Once you have completed the A1/A2 series, you move to B1. You start B1, 120 seconds after your last set of A2. This style of workout can go into C1/C2, D1/D2, or A1/A2/A3/A4/A5/A6. Nothing changes, you simply following the rx’d order of exercises, the rx’d tempo, the rx’d reps, the rx’d sets.

Abbreviations:

AD – AirDyne machine

FLR – Front Leaning Rest – plank position at the top of the push-up with scapula retracted, belly contracted towards spine, glutes active, and chin towards chest

COVP – Chin Over Vertical Plane – chin must travel over the bar to break the plane created by the pull-up bar that is perpendicular to the floor

CTB – Chest To Bar – chest makes contact with the bar at or below the clavicle on every rep

EMOM – Every Minute On the Minute – perform the work, and rest until the top of the next minute

TnG – Touch and Go – no pause between or during reps
S2O – Shoulder to Overhead
OHS – Overhead Squat

UB – unbroken – completed in a single set. depending on the movement, there may be pause between reps in an appropriate resting position, for example, front rack position or hanging from the bar.

BWT or BW – bodyweight

GHD – Glute-Ham Developer machine

KB – kettlebell

DB – dumbbell

AMRAP – as many reps/rounds as possible during the specified timeframe or set. this may be written as AMRAP (-x) for a set, indicating to go x reps short of failure for that set.
AFAP – As Fast As Possible

HSPU – Handstand Pushup, performed with feet against a wall

MU – Muscle-up on rings

DU – Double Under – jump rope passes under the feet twice with each jump
PC – Power Clean
PS – Power Snatch
PJ – Push Jerk
SJ – Split Jerk

HBBS – High Bar Back Squat – Barbell rests on top of the traps, as opposed to the Low Bar Back Squat, in which the barbell rests on the rear delts
Deficit – add additional range of motion to the movement

Posted August 12, 2013 by Ryan Savard in WOD

A1) Barbell split squat @31X1; 3×8-10; rest 30 sec

A2) 10 Box jump step downs 30/24″; rest 30 sec

A3) AMRAP pull-ups in 20 sec; rest 3-4 min

10 min AMRAP at 90%

– 200 m run

– 15 RKB swings (53/35)

– 10 No push-up burpees

Posted August 9, 2013 by Ryan Savard in WOD

A) 4×4 Perfect TnG Deadlifts – rest 2 min

– take a good warm up to first heavy set

B) 15 min AMRAP @85%

– 400 m run

– 12 KB snatches (53/35)

– 10 HR push-ups

C) Coach’s choice midline work

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