Thursday 2015.10.22

@gedwillol gets set to pull at IronFest I #ironfest #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 18, 2015 at 3:26pm PDT

Skill
5 rounds of:
A) 1:00 double-under or triple-under practice
B) 1:00 L-sit - spend as much of the minute as possible in an L-sit (or your best approximation of the L-sit position)


Conditioning
21-18-15-12-9-6-3 reps for time of:
Walking lunges
Thrusters, 95#/65#
Pull-ups
KTE

20 min cap. Compare to 2014.10.25.


Finale
Accumulate 2:00 on your hands - handstand walking, handstand, dip support, ring dip support, L-sit - your choice.

Monday 2015.08.24

Phil hits up some back squats while Abbey works on

some snatch-grip push presses and overhead squats.

Skill
4 cycles of:
1. Double-unders/triple-unders
2. L-sit

Spend approximately 1:00 min working on each skill/movement (so each cycle is approximately 2:00). Set a goal for each skill in the cycle.


Conditioning
Partner WOD!
In teams of two, complete the following for time:
50 Box Jumps, 24"/18"
50 Pull-ups or Supine Bar Rows
50 Push-ups
50 Double-unders
50 Deadlifts, 225#/153#
50 Double-unders
50 Push-ups
50 Pull-ups or Supine Bar Rows
50 Box Jumps, 24"/18"

Only one partner may be working at a time. All reps of one movement must be completed before moving on to the next movement.

Compare to 2014.08.28.


Finale
Get at least 5:00 of quality mobility work in before you leave. You take care of your beast mode, and your beast mode will take care of you. Words to live by.

Thursday 2015.07.02

Reminder: There will be no class this Saturday, July 4, in honor of Independence Day.

Going at it hard!

BBG (off)
A) 4 cycles of:
1. Pistols, 3 x 5 per leg
2. Double-unders or triple-unders
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Linear Single Leg Box Jumps
Per leg: 3 x 5 (if time permits)


Strength/WL
A) Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
21-15-9 reps for time of:
Burpees
Pull-ups or Supine Ring Rows


Finale
Bar mash something for a total of 4:00 - hamstrings, calves, or quads (2:00/leg).

Monday 2015.03.23

Geneva chalks up Diana while Diana daydreams about the 

awesome squatting session she is about to undertake . . .  

The awesome squat session is underway!

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
You've just done "Helen Goes Upside Down" - let's see how your time from that compares to the one, the only, the original . . .

"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings for 2:00/leg.

Monday 2015.03.16

Deb finishes a burbee while Katie goes airborne on a box jump.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per round.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
7 rounds for time of:
10 Wall Balls, 20#/14#
7 Burpees


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, do the pigeon stretch for 2:00/leg.

Thursday 10/09/14

More Air Force WOD fun

Skill Work
5 rounds of:
A) 1:00 double-under or triple-under practice
B) 1:00 L-sit - spend as much of the minute as possible in an L-sit (or your best approximation of the L-sit position)


Conditioning
For time:
5 rounds of:
7 Front Squats, 135#/95#
7 Slapping/Clapping Push-ups
Then:
50 Double-unders
Run

The run is out the west doors (downstairs), past the garage, down to the sidewalk on 156th St., and back to the weight room.

Compare to 10/10/13.


Finale
Spend 2:00/leg either hamstring bar mashing or thigh bar mashing. Better yet . . . do both!

Monday 08/18/14

Rowdy . . . pulling the classic GCM routine post-workout 

(GCM = grinnin', chillin', and mobbin' . . . no really, it's a thing)

BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Double-unders/Triple-unders
3. L-sit

Spend approximately 1:00 min working on each skill (so each cycle is approximately 3:00 plus transition time). This is NOT a metcon. For L-sits, give yourself a time goal for each cycle (e.g., 10 seconds for each cycle).


Push Jerk
5-5-5-3-3-3


3 rounds for time of:
400m run
20 Ring Dips/Dips/Push-ups
20 KB Swings, 1.5 pood/1 pood


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.

Saturday 08/09/14

BBG (off)
5 cycles of:
1. Handstand/handstand walk
2. Double-unders/Triple-unders
3. L-sit

Spend approximately 1:00 min working on each skill (so each cycle is approximately 3:00 plus transition time). This is NOT a metcon. For L-sits, give yourself a time goal for each cycle (e.g., 10 seconds for each cycle).


Push Jerk
5-5-5-5-5


"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups

There is a 6:00 cap on this workout, so scale accordingly. For the pull-ups, you want to get that first set of 21 pull-ups unbroken, so choose your scaling with that in mind. At 2:00 after the cap, we will start the following:

3 rounds for time of:
5 Burpees
10 TTB
10/30/50 Double-unders

5:00 cap. For your double-unders, choose either 10 reps, 30 reps, or 50 reps - you will perform that number of reps each round (for respective totals of 30, 90, or 150 double-unders total). To be eligible for the 30 or 50 rep option, you should be able to get either 15 or 25 double-unders unbroken, respectively.


Finale: 50 push-ups/dips/ring dips in as few sets as possible (max of 5 sets). In between sets, mob your hamstrings with either a lacrosse ball or a barbell.

Having a good time with "Half-Tim"