Workout of the Day

1708, 2018

Some great efforts on that assault sprint.  Got to give a big shout out to Marco who hit 28 cals his first 25 sec and had a low of 18 Cal!  Finishing off the week with some rope climbs and a fun WOD.  See you tomorrow

A) 38 North Warm and Stretch

B) 10 Min Rope Climb Technique

Those with Rope Climbs

10 Min EMOM

1st-1-3 Rope Climbs

2nd-25 Sec Double Unders

C) “The Jackhammer”

18 Min AMRAP

200 Meter Run

6 Burpee Box Jump 24/20

10 Single Arm DB Hang Clean and Jerk (5 each arm) 50/35

14 Jumping Barbell Back Squats 45/33 (fitness use no barbell)

Farmers Carry Two Loop’s around Gym  25/15 (crab grip)

1608, 2018

Coach Janelle with a 253# PR front squat…….damn.  A lot of big numbers on the front squat.  It is going to be fun to watch those numbers climb over the next 5 weeks.  We have a bunch going on tomroow, get ready for some sprints!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Russian Kettle Swings

Hollow Swings

Ring Rows

1 Min Jog

B) 6 Min EMOM

1st-25 sec Toes Through Rings

2nd-30 sec sit-ups

3rd-35 Sec Plan (use weight as needed)

C) 10 Min EMOM

1st- 3 Power Cleans (drop each rep)

2nd-1-6 Ring Muscle Ups (Scale to 30 sec Tempo Ring Rows 4 sec) no more then 30 sec work time on MU

D) Every 4 min x 5 Sets

25 Sec All Out Assault Sprints for cal

Your score is the lowest round cal total

1508, 2018

I hope you all had fun with that one.  We have some sprints tomorrow.  Do not pace the run, go as fast as possible and run into the movement.   You will have 2 min to 1:30 to do as many reps as possible then 90 sec to get the lungs back.  Have fun.

A) 3 min Assault/row

Every :20 sec for 3 min

Light Overhead walking Lunge

Tempo Jumping Air  Squat

Supinated Bar Hang

B) 16 Min to Establish a 1RM

Front Squat

“Fitness”

16 min EMOM

1st-30 Sec Goblet Squats

2nd-30 Sec Floor Glute Bridge

3rd-30 Sec Row @85%

4th-30 sec sit-ups

C) “The Sidewinder”

2 Rounds

3:30 to complete

400m Run

Max Effort Power Snatch 115/75 (Fitness use alt DB)

1:30 Rest

3:30 to Complete

400m Run

Max Effort Wallballs 20/14

1:30 Rest

Post number of PS and WB separately each round

1408, 2018

Challenge yourself with the height of your box jump tomorrow in the first EMOM.  Burn through those DU and Air Squats to get to the last movement but make sure those Air Squats are legit.  make sure that torso is completely upright at the top and you are below parallel with every rep!

A) 3 Min Assault/Row

Every :20 sec for 3 min

Wallfacing Handstand Hold

Hollow Swing

Mountain Climber

1 min Jog

B) 12 min EMOM (don;t work more then 30 sec each min)

1st-5 Challenging Box Jumps (push the height on this)

2nd-5 Challenging Handstand Push-ups (use deficit if needed)

C) “The Gravedigger”

6 min to complete

100 Double Unders

50 Air Squats

Max Effort Toes 2 Bar

3 Min Rest

6 Min to Complete

100 Double Unders

50 Air Squats

Max Effort Kettlebell Swings 53/35

Your Score is # of T2b then # of KBS

1308, 2018

Damn I saw a lot of PR’s today on that back squat.  Big shout out to Sophie H who hit 245#, and it was not even a Pr!  Also Shout out to Omar F hitting 335# and it looked like 100# he came up so easy.  We will be hitting front squats on Thursday.  I am excited to see you guys getting those legs stronger over the next 5 weeks.  Really fun WOD to coach, some huge efforts on that last Row.  Rene B was 20 meters away from completing that row.  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Ring Rows

Light DB Strict Press

Mountain Climbers

1 Min Jog

B) Every 1:30 for 10 sets (rotate)

1st-4 Tempo Weighted Strict Pull-ups (4 sec) (scale to tempo kip or ring rows)

2nd-4 Pause Push Press (Pause 2 sec in bottom of dip)

C) “The Encore”

4 Rounds Running Clock

1 Min Front Rack Barbell Step Ups to 20″ 95/65(fitness does Goblet step up)

1 Min Assault for Cal

1 Min Dumbell Shoulder to Overhead 45/30 (make sure legs and arms are FULLY locked before bringing DB down for another rep!)

1 Min Rest

Post each round

1208, 2018

I am excited to announce that we will be retesting our back and front squats this week then heading into our annual 5 week squat cycle starting next Monday.  We will be programming fitness options during the two strength squat portions each week.  This 5 week cycle has always yielded great results for our athletes and i am excited to see the results this year!  Big B Day shout out to Coach Janelle tonight!  What an addition this young lady has been to our 38 North Coaching staff this year.  This young lady is the real deal, strong and knowledge is a wicked combination for any human being.  If you have not been to one of Coach Janelle’s Wed 9:30am classes then you are missing a huge opportunity to learn.  Janelle know’s fitness and the human body and has an amazing ability to convey her knowledge in simple terms for every level of athlete to absorb.  From Janelle’s countless hours of training, cert’s, and work as an athlete she has formed a well rounded knowledge that helps all athlete’s on the spectrum.  As an athlete Janelle continues to improve.  The great thing about Janelle is that she never hides from any particular weakness.  No matter whats on the board she is coming in to work and it shows.  Janelle’s HSPU, Bar MU, Pull-up, and T2B have come so far these last 2 years.  I am excited to see what this young lady continues to improve on this year and even more excited to have her on coaching team another year.  Happy B Day Janelle!

A) 3 Min Row/Assault

Every :20 sec for 3 Min

Barbell Good Morning

Lateral Box Step Up

Goblet Squat

1 Min Jog

B) 16 Min to Establish a One Rep Max

Back Squat

16 Min EMOM

1st-5 Bulgarian Split Squat each leg

2nd-30 Sec UB Russian KetteleSwings

3rd-30 Sec Air Squats

4th-30 Sec Assault @85%

C) “The Jello Shot”

12 Min AMRAP

1000/850m Row

50 Burpee’s

25 Power Clean 135/95(Fitness use Dumbell’s)