Thursday, October 29, 2015

2015-10-30 WOD

Squat Clean and Jerk, 7x2 @80-85%. Post heaviest load.

AMRAP 20 minutes
...30 Wall balls (30/20#)
...20 GHDSU
...10 Deadlifts (315/225#)
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-783/

Wednesday, October 28, 2015

2015-10-29 WOD

Squat Snatch, 10x1 @80-97.5%. Post heaviest load.

For Time:
...400m Run
...30/20 Assault Bike calories
...30 Thrusters (115/75#)
...30/20 Assault Bike calories
...400m Run
Time cap of 15 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-31: http://misfitathletics.com/mft-784/

Tuesday, October 27, 2015

2015-10-28 WOD

Split Jerk, 7x2 @80-85%. Post heaviest load.

5 Rounds
...50 Double unders
...16 Alternating pistols
...4 Rope climbs
...Rest 2 minutes
Time cap of 21 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-782/

Monday, October 26, 2015

2015-10-27 WOD

"Touch and Go Deadlift Skill Work"
3x5 at very moderate weight (Add 10/5# to last week)

5** RFT:
...5 Bar Muscle Ups
...10 Push Jerks (155/105#)
...15 Lateral Bar Burpees
Time cap of 25 minutes. Post time.

COMPETITORS: **10 RFT. Time cap of 40 minutes. http://misfitathletics.com/mft-781/

Sunday, October 25, 2015

2015-10-26 WOD

Squat Clean 10x1 @80-97.5%

EMOM 12 minutes
...Even: 200m Run
...Odd: 15 Toes to bar
Post total T2B reps.

COMPETITORS: How many rounds can you do unbroken? http://misfitathletics.com/mft-780/

Thursday, October 22, 2015

2015-10-23 WOD

Push Press, 4x3 @85-90%

For time (work 90 seconds, rest 30 seconds):
...30/20 cal Bike or Row
...15 Strict HSPU
...25/16 cal Bike or Row
...12 Strict HSPU
...15/8 cal Bike or Row
...6 Strict HSPU
...10/4 cal Bike or Row
...3 Strict HSPU
Time cap of 14 minutes. Post time.

COMPETITORS: Start with 15 strict HSPU, then 12 deficit HSPU (-1"), then 6 deficit HSPU (-3"), then 3 deficit strict HSPU (-4"). http://misfitathletics.com/mft-778/

Wednesday, October 21, 2015

2015-10-22 WOD

Squat Snatch 10x1 @80-95%

8 Rounds
...400m Run
...Rest 1 minute
DO NOT go max effort on any of these. The goal is to push a harder pace than you would in a met-con, and hold it for each one. Consistency is the goal. Time cap of 27 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-24: http://misfitathletics.com/mft-779/

Tuesday, October 20, 2015

2015-10-21 WOD

SPEED Back Squat, 8x3 @65%
Controlled on the way down, explosive on the way up.

AMRAP 12 minutes
...30 Overhead Squat (95/65#)
...20 Pull Ups
...10 Box Jumps (30/24")
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-777/

Monday, October 19, 2015

2015-10-20 WOD

"Touch and Go Deadlift Skill Work"
3x5 at very moderate weight (Add 10/5# to last week)

AMRAP 20** Minutes:
...1K Row
...30 KB Swings (70/53#)
...30 Wall Balls (30/20#)
Post rounds/reps.

COMPETITORS: **30 minute time cap. http://misfitathletics.com/mft-776/

Sunday, October 18, 2015

2015-10-19 WOD

Squat Clean and Jerk 10x1 @80-95%
That's a big range, so increase weight based on feel. Shoot to have the majority of your sets at the lower percentages and then move up to the higher percentages towards the end, but only if your technique looks good. Do NOT increase weight if your technique is bad! Practice more sets at the lower percentages. If you hit your max for the day early in the sets, drop back down to 80-85% and make sure you still get all 10 sets in.

Overhead Squat:
...1x3 -- 10 second hold at the bottom (light)
...1x3 -- 5 second hold at the bottom (moderate)
...3x3 AHAP.
Post 3RM.

COMPETITORS: http://misfitathletics.com/mft-775/

Friday, October 16, 2015

2015-10-17 Skill Workshop & CompWOD

SKILL WORKSHOP for tomorrow is:
Running (Pose method)

Want to get better at running? Give the Pose method a try! WARNING: side effects may include running faster, with less energy expended, and less joint pain...

Remember, Open Gym is from 08:30-11:30. The Skill Workshop is completely optional and will go from about 08:45-10:00.

COMPETITORS: http://misfitathletics.com/mft-774/

Thursday, October 15, 2015

2015-10-16 WOD

Squat Clean and Jerk 6x3 @70-75%
Drop and reset after each rep.

6 Rounds
...Sprint 100m -- start lying face down on the ground
...Rest 2-3 minutes
Get some friends together and race on all 6 rounds! Post fastest/slowest run times.

COMPETITORS: http://misfitathletics.com/mft-773/

Wednesday, October 14, 2015

2015-10-15 WOD

Back Squat 3x1 @85-90% 4x1 @90-97.5%
Our goal is to use the 3x1 to get ready for 4 reps at or above 90%. If you feel great, hit 2-3 reps closer to 97.5%, if not stay around 90%. Post heaviest load.

3 Rounds
...10 Thrusters (155/105#)
...20/15 calories Assault Bike
Time cap of 10 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-17: http://misfitathletics.com/mft-774/

Tuesday, October 13, 2015

2015-10-14 WOD

Split Jerk, 6x3 @ 70-75%. Post heaviest load.

AMRAP in 15 minutes of:
...10-20-30-40 Double Unders
...1-2-3-4 Muscle Ups
Rest 1 minute
...50-60 Double Unders
...5-6 Muscle Ups
Rest 1 minute
...70-80 Double Unders
...7-8 Muscle Ups
Rest 1 minute
...90 Double Unders
...9 Muscle Ups
Rest 1 minute
...100 Double Unders
...10 Muscle Ups
Rest 1 minute
...And so on (increase by 10 DU / 1 MU every round & rest after every round if you make it that far)
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-772/

Monday, October 12, 2015

2015-10-13 WOD

WARM UP: 1 mile Run
We will run a clock in case any of you are feeling good and want to check your time your mile since it's been a while! If not, warm up into it by starting out slow, gradually increase speed, then pick up the pace and run hard on the way back.

"Touch and Go Deadlift Skill Work"
3x5 at very moderate weight (add 10/5# to last week).
If you missed the deadlifts last week, use 60% today.

Squat Snatch 6x3 @70-75%
Drop and reset each rep. Work up based on feel. Remember, 70-80% is the ideal range to work on Olympic weightlifting. Bob Takano (USA Weightlifting Hall of Fame Coach) says the great majority AND average of your reps throughout the entire training year should fall between 70-80% of your 1RM. At this range of intensity, you can get better at your TECHNIQUE and SPEED getting under the barbell, which are the two most important factors for becoming great at Olympic lifting. Don't rush through these, try to make every rep look good enough to be recorded at super slow-mo and posted on Hookgrip's Instagram page! Only increase the load if your last lift had GOOD technique. Post heaviest load.

COMPETITORS: http://misfitathletics.com/mft-771/

Sunday, October 11, 2015

2015-10-12 WOD

Squat Clean, 10x1 @80-92.5%
Move up based on feel. Percentages based on test week max.
Time cap of 15 minutes. Post heaviest load.

4 Rounds:
...21 HSPU
...15 OH Lunge steps (155/105#)**
...9 Hang Power Cleans (155/105#)**
Time cap of 20 minutes. Post time.

COMPETITORS: **Competitors use an axle bar for lunges and power cleans. http://misfitathletics.com/mft-770/

Thursday, October 08, 2015

2015-10-09 WOD

Push Press, 4x4 @80%. Post load.

For Time:
...100 Wall Balls (20/14#)
...100 Box Jump Overs (24/20")
...100 SDHP (95/65#)
**Time cap of 20 minutes. Post time.

COMPETITORS: ***Every 2 minutes, row 10/7 calories. Time cap of 25 minutes. http://misfitathletics.com/mft-768/

Wednesday, October 07, 2015

2015-10-08 WOD

Snatch 10x1 @ 80-90% Full snatch, move up based on feel. Post heaviest load.

4 Rounds
...10 C2B Pull ups
...400m Run
...10 C2B Pull ups
...Rest 2 minutes
Time cap of 20 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-10: http://misfitathletics.com/mft-769/

Tuesday, October 06, 2015

2015-10-07 WOD

SPEED Back Squat, 8x3 @60%
Controlled on the way down, explosive on the way up. Post load.

4 Rounds
...50' HS Walk
...15 Ring Dips
...10 Push Jerk (165/110#)**
Time cap of 22 minutes. Post time.

COMPETITORS: **In the metcon, increase Push Jerk weight by 20/10# each round. http://misfitathletics.com/mft-767/

Monday, October 05, 2015

2015-10-06 WOD

"Touch and Go Deadlift Skill Work"
Deadlift, 3x5 at very moderate weight
It's time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then. If you need help with starting percentages, the area of 60% will work. Post load.

AMRAP 30 Minutes
...200m Burden Run (30/20# med ball)**
...15 Overhead Squat (135/95#)
...15 Bar Facing Burpees
Post rounds/reps.

COMPETITORS: **Instead of the Burden Run in the metcon, upscale to a Farmer's Carry (2x53/35#). http://misfitathletics.com/mft-766/

Sunday, October 04, 2015

2015-10-05 WOD

Clean & Jerk 10x1 @80-90%
Full Squat Clean & Split Jerk. Move up based on feel. Percentages based on test week max.
Time cap of 20 minutes.

AMRAP in 10 minutes of:
...5 Power Snatch (165/110#)
...2 Rope Climbs
...15 GHDSU
...2 Rope Climbs
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-765/

Friday, October 02, 2015

2015-10-03 Skill Workshop & CompWOD

SKILL WORKSHOP for tomorrow is:
Mobility

If you're having issues with the front rack and/or overhead squats or just need some help stretching out, come join us for an hour of mobility! Yes, mobility will improve your skill! If you can't get into the right positions because your body is so tight, how can you do the correct technique?

Remember, Open Gym is from 08:30-11:30. The Skill Workshop is completely optional and will go from about 08:45-10:00.

COMPETITORS: http://misfitathletics.com/mft-764/

Thursday, October 01, 2015

2015-10-02 WOD

Find 1RM Squat Snatch.

EMOM until Failure Of:
...Odd Minutes: 3-6-9-12-15-etc C2B Pull Ups
...Even Minutes: 30 Double Unders
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft763/