Workout of the Day

2011, 2017

A big B Day shout out to Nick GP!  No better way to celebrate your B Day then hitting a 40# full snatch PR at 155!!!!!!!  This guy has been on fire the last 6 months in here.  It is without question the year of Pomo.  You couldn’t find a nicer guy then Nick.  THis guy is positive in every situation, whether things are up or down.  Nick works his ass off too.  There was a time, not to long ago, when Nick could not even Snatch an empty barbell.  Fast forward a little over a year and he is throwing around 155!  It has been very rewarding to sit back and watch this guy develop as an athlete.  Happy B Day Pomo! Damn we had some PR’s today.  To many to mention but I got to give some love to Troy M with a 30# Pr at 205 and Becky S chasing a PR for a long time and got it at 98#! We have a fun challenge coming at you tomorrow, you really have to game this thing!

A) Coaches Choice Warm Up

B) 8 Min to warm up Back Squat (no more then 5 reps at a time)

C) 60 sec to complete 20 reps Back Squat (you only get one shot.  You must stop at 60 sec.  If you do not get 20 reps post how many reps you got on board.  The goal is to finish 20 reps.  Move quick and get low.  Your partner will count reps and look at depth if it is not below parallel it does not count.

warm up shoulders 4 min

D) 8 Min EMOM

2 Touch N GO Push Press (no re-bend)

E) “The Black Widow”

12 Min AMRAP

36 Double Unders

12 Chest to Bar Pull-ups

6 Front Squat 165/113

3 Shoulder to Overhead 165/113

Post squat weight/reps, Highest Push Press weight, rounds

1911, 2017

So we will have a slightly adjusted schedule for this week.  We will be open Thanksgiving for one WOD at 9:30am.  Friday will be adjusted to have two opportunities to get in the box.  We will have a 9:30am class Friday mornings and a 4:30pm open box.  All else will be the same.  The 38 North X Mas bonanza will be held at Coach Urban, Nick, Hannah, and Marco’s home in West Petaluma on Dec 16th.  We will be repeating last years theme of Ugly Christmas Sweater/outfit.  I will be grabbing a keg and a number of handles of booze from Costco.  Please bring some food to share and any booze/drinks you want to add to the mix.  The goal is to get back to the Buckhorn for karaoke that night.  Lets make it fun, lets make it memorable, and let’s make it weird.  You guys never fail to make this night a great one.  Looking forward to seeing ALL of you there.  More details to come.  A big shout out to one of our athletes Natalie D, who has started her own business!  Natalie has been Microblading for some time now and felt it was the right time to start her own thing.  For those of you who don’t know, and I didn’t, Microblading is a form of permanent makeup for eyebrows done with featherlike strokes that mimic hair. Natalie tells me it is innovative and exciting and she would love to tell you more about it if you’re interested. You can find me on Instagram at BladedTattsbyNat or call text 707.364.2552.  Give that girl a call!  You guys have been crushing these PR’s all month so I might as well give you another opportunity.  Christmas came early!  Have fun and if you are feeling it push that weight, if not get a good Snatch session in!

A) 2 Min Assault/row

3 min rotate every 20 sec

PVC Overhead Squat

Ring Rows

Wallfacing Handstand hold

jog 1 min

B) 20 minutes to Establish a One Rep Max Full Snatch

C) “The Pick 6”

9 Min Ladder

2,4,6,8,10,12,14,16,18,20 ect

Burpee’s to 6′

Hanging Dumbell Snatch 50/35 (alt arms)

1711, 2017

Short and sweet, see you all tomorrow!

A) 38 North Stretch

B) Core Session

C) “The Zippo”

2 Rounds

4 Min to Run 200 then AMRAP of

24 Double Unders

12 Kettle Swings

6 Burpee to 6′

2 Min Rest

4 min to Run 200 then AMRAP of

12 Wallballs 20/14

9 Front Squats 95/65

6 Ring Dips

2 Min Rest

1611, 2017

From what I hear Ally did one hell of a job at the gymnastics workshop tonight.  If you have not made a workshop yet make sure you do when it comes up again.  We will be having another workshop next month stay tuned for dates.  Fun to see so many heavy snatches in that EMOM today.  Big shout out to Andrew I who hit a 10# Full Snatch PR at 195!  You will see an increase in chest to Bar and regular pulls in the upcoming months.  These are movements that we all need work in so make sure to make it in when they are programmed.  Do not touch ground with plates on deadlift tomorrow, range of motion should stop about 3-4 inches above ground.  See you tomorrow!

A) 2 Min Assault/row

3 min/20 sec rotating

Barbell Good Morning

Lateral Box Step up

Handstand Hold

1 Min Jog

B) Every 1:30 x 12 sets

1st-30 sec Tempo(3 sec on way down) single leg barbell Romanian Deadlift (Right)

2nd-30 sec Tempo(3 sec) single leg barbell Romanian Deadlift (Left)

3rd-4 Tempo Strict handstand Push-ups (4 sec on way down) if you can’t do these strict kip up and tempo down or scale to tempo strict dumbell press

C) “The Sink Hole”

8 Rounds

20 Sec Max Effort Hang Clean 135/95

10 sec rest

20 Sec Box Jump up and over 24/20

10 Sec Rest

20 Sec Dumbell Shoulder to Overhead 45/30

10 Sec Rest

1511, 2017

Another lung burner today.  The 9:30 couldn’t put a sentence together fro about 3 minutes after that WOD today.  Got some overhead squats, pulls, and full snatch coming at you tomorrow!  This is a sprint tomorrow, if you don’t have great C2B pulls I would strongly suggest scaling to regular pulls.

A) Coaches Choice

B) 6 Min EMOM

1st-35 Sec Kettlebell Waiters Carry (right)

2nd-35 Sec Kettlebell Waiters Carry (Left)

C) 10 Min EMOM

1 Full Snatch

D) “The Bullet”

7 Min Ladder

2,4,6,8,10,12,14,ect

Overhead Squat 95/65

Chest 2 bar Pull-ups

1411, 2017

Big effort on that WOD all day.  A bunch of 5 round scores which was great to see.  Push Jerk was looking good as well.  Another lung burner tomorrow.

A) 2 min assult/row

20 sec rotate for 3 min

Handstand Hold

Ring Row

Supinated Bar Hang

1 min jog

B) Every 1:30 x 8 sets

1st-30 sec AMRAP Dumbell Bench Press

2nd-3 Tempo Weighted Strict Pull-ups (4 sec on way down

C) “The Revival”

4 Rounds

Running Clock

1 Min Wallballs 20/14

1 Min Burpee’s to the top of 45# plate(hips open)

1 Min Toes 2 Bar

1 Min Assault for Cal

1 Min Rest

Post each round separate