Tuesday, August 30, 2016

2016-08-31 WOD

Batman Cycle Week 9




Sigma Strength Protocol: Back Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Catwoman" [RX]
3 rounds for time:
...40 Double Unders
...30 Sit Ups
...20 Thrusters (45/35#)
Then,
...400m Run to the finish
Time cap of 13 minutes. Post time.


COMPETITORS

"Catwoman" [Comp]
3 rounds for time:
...50 Double Unders
...40 GHD Sit Ups
...30 Thrusters (45/35#)
Then,
...400m Run to the finish
Post time.


500m Row repeat test:
Start @2:00/2:15 pace and take five seconds off each round until failure. Rest 1 min between attempts. Complete at least 4 rounds, even if you fail to make the time cap.


5 rounds of:
...Max effort L-sit hold
...Rest exactly one minute in between rounds
Post total time as score and time for each round in comments.


Glute Bridge
...5x5 with 3 sec hold at the top
*Build in load as needed. Post heaviest load.

Monday, August 29, 2016

2016-08-30 WOD

Batman Cycle Week 9

Bette Kane, the original Bat-Girl from Pre-Crisis, was removed for some time but has now been brought back into the current Batman comics as Hawkfire!


Every 90 Seconds for 10 Rounds:
...Full Snatch (80-100% of 1RM)
Post heaviest load.


"Hawkfire" [RX]
4 Rounds:
Min 1: 100m Sled Drag (55/35#)*
Min 2: Max Calories row/bike
Min 3: Rest
*If you can't complete the sled sprint in less than 1 minute, reduce weight. *COMPETITORS: Sled Drag (75/55#). Post total calories.


COMPETITORS

Recovery Squat
...build to a heavy single.
Post heaviest load.


Sigma Strength Protocol: Bench Press
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Muscle Up Progression:
...8x5 False Grip Body Rows
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.

Sunday, August 28, 2016

2016-08-29 WOD

Batman Cycle Week 9

Mr. Freeze! Portrayed by Arnold Schwarzenegger in quite possibly one of the worst Batman films of all time, Batman and Robin, complete with Bat-nipples! In his first appearance, his name was Mr. Zero. For more than thirty years after his creation Mr. Freeze was had little to no true back story, and was little more than a minor, gimmick super villain. When the character was introduced in Batman: The Animated Series, he was given a new, sympathetic back story, introducing his wife, Nora Fries, and great moral complexity with the character's cold, stoic demeanor coupled with a barely restrained vindictive fury, much like Batman himself. Freeze was very popular with fans that the comics soon changed to reflect the TV series' version of the character.


"Grace"
...30 Clean and Jerks for time (135/95#)
Time cap of 7 minutes. Post time.


Sigma Strength Protocol: Barbell Row
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Dumbbell Work
3x10 Each:
...Dumbbell Bulgarian Split Squat
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


COMPETITORS

"Mr. Freeze"
...10 Clean & Jerks (135/85#)
...8 Clean & Jerks (165/105#)
...6 Clean & Jerks (185/125#)
...4 Clean & Jerks (205/135#)
...2 Clean & Jerks (225/145#)
Post time.


Sigma Gymnastics Endurance Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).

Thursday, August 25, 2016

2016-08-26 WOD

Batman Cycle Week 8

Harley Quinn was originally just a humorous sidekick to the Joker from Batman: The Animated Series and was later added into the comics because of the character's popularity in the TV series, and now plays a major part in DC's cinematic universe in the recently released movie, Suicide Squad!


Every 90 seconds for 10 rounds:
...Clean & Jerk (75-90% of 1RM)
Post heaviest load.


Sigma Strength Protocol: Push Press
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

Sigma Gymnastics Endurance Progression (Ring Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
Post total strict reps. If you get 20+ strict reps, add a weight vest next time!


"Harley"
50-40-30-20-10
...Assault Bike Calories
...Rest 1:1 with each round completed.
Post total time.


Eccentric Clean Grip Deadlift:
...5x3 @ 60-80% of your 1RM Clean
*Weight should be light enought that the movement is explosive. Lower the bar with a 6 second eccentric descent. Stop just below the knee and explosively perform a high pull. Use straps if grip is a factor.

Wednesday, August 24, 2016

2016-08-25 WOD

Batman Cycle Week 8

The Absence, Una Nemo, is a short-term villainess in the Batman and Robin comics, who started out as one of "Bruce Wayne's girls" that he never let get too close... She was eventually shot in the head at a yacht party, but surprisingly survives and becomes evil afterwards, intent on seeking revenge on the original robbers that shot her at any cost, even the lives of others.


"Karen"
For Time:
...150 Wall Balls (20/14#)
Time cap of 12 minutes. Post time. Compare to 2014-11-18.


"Absence" [RX]
AMRAP in 10 minutes:
...10 Russian Twists (20/14#)
...10 Weighted Situps (20/14#)
...30 Second Plank Hold
Post rounds/reps.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Heavy Karen"
...150 Wall Balls (30/20#)
Time cap of 15 minutes. Post time.


4 rounds not for time of:
...15 Good Mornings (moderate weight)
...20 DB Step-ups


Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (deficit).


"Absence" [Comp]
AMRAP in 10 Minutes:
...10 Russian Twists (30/20#)
...10 GHD Sit Ups (30/20#)
...30 Second Plank Hold
Post rounds/reps.

Tuesday, August 23, 2016

2016-08-24 WOD

Batman Cycle Week 8

Batgirl, Barbara Gordon, who eventually becomes the cyber-hacker Oracle (after the events of Batman: The Killing Joke), was/is the iconic Batgirl, despite several other characters taking on the mantle of Batgirl. Since DC has decided to mix things up with the Flashpoint storyline (where Barry Allen goes back in time and changes history), Barbara Gordon has been cured of her paralysis and is back as Batgirl!

But remember, today is a double-metcon day in class! So after Batgirl, get ready for Deathstroke! Wade Wilson is such a great adversary of Batman since he's just as strategic in his battle plans and as good of a martial artist as Batman himself! Just be prepared to fight for this WOD!


"Batgirl" [RX]
9-15-21 reps for time of:
...Dumbbell Thrusters (2x 45/30#)
...Ring Dips
Time cap of 9 Minutes. Post time.


"Deathstroke" [RX]
5 RFT of:
...12/10 Calorie Row
...6 Power Snatch (115/75#)
...6 C2B Pull Ups
Time cap of 12 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Sumo Deadlift
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


"Batgirl" [Comp]
3 RFT of:
...9-15-21 Kettlebell Thrusters (53/35#)
...3-6-9 Bar Muscle Ups
Post time.


"Deathstroke" [Comp]
5 RFT of:
...12/10 Calorie Bike
...6 Power Snatch (135/95#)
...3 Ring Muscle Ups
Post time.

Monday, August 22, 2016

2016-08-23 WOD

Batman Cycle Week 8

Poison Ivy (Pamela Lillian Isley) is a villain of Batman, created by Robert Kanigher and Sheldon Moldoff, making her first appearance in Batman #181 (June 1966). Poison Ivy is one of Batman's most enduring and powerful enemies, as she is one of the few members of his rogues gallery to display anything close to superpowers. She commonly uses toxins from plants and mind-controlling pheromones for her criminal activities, which have even been powerful enough to control even Superman (in the Hush storyline) and pit him against Batman (even though there was no official "victory", Batman gave Superman a good whoopin' and saved the day).


Every 90 seconds for 10 rounds:
...1 Squat Snatch (75-90% of 1RM)
Post heaviest load.


"Poison Ivy" [RX]
3 RFT of:
...800m Run
...15 Back Squats (145/100#)
Time cap of 18 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Overhead Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Poison Ivy"" [Comp]
3 RFT of:
...800m Run
...20 Back Squats (165/110#)
Time cap of 18 minutes. Post time.


Eccentric Deficit Snatch Grip Deadlift:
...5x3 reps (80-85% of your snatch 1RM)
Choose a riser from 1/2" - 4" tall. Starting position should be identical to that of the snatch. Deadlift the bar to full extension as though you were snatching it. Lower the bar with a 6 second eccentric descent. Stop just above the ground before explosively standing back up to full extension and performing a high pull. Use lifting straps if grip is a factor.


4 rounds NOT for time of:
...25 Hollow Rocks
...25 Hip Extensions
...30 sec L-sit hold

Sunday, August 21, 2016

2016-08-22 WOD

Batman Cycle Week 7

Sigma Strength Protocol: Bench Press
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


"The Dynamic Duo" [RX]
In teams of 2,
3 RFT of:
...20 Shoulder to Overhead (135/95#)
...2 Rope Sled Pulls (55/35#)
...20 Power Cleans (155/105#)
Time cap of 14 minutes. Switch partners as needed. Post time.


COMPETITORS

"The Dynamic Duo" [Comp]
In teams of 2,
3 RFT of:
...20 Shoulder to Overhead (155/105#)
...2 Rope Sled Pulls (105/65#)
...20 Power Cleans (185/125#)
Time cap of 14 minutes. Switch partners as needed. Post time.


Muscle Up Progression 12:
...7x5 False Grip Chest To Ring Pull Up
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.


Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Ring Dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


"The Batcave"
4 cycles of:
AMRAP in 3 minutes:
...30 Double Unders
...20 Air Squats
...10 Chest To Bar Pull Ups
Rest 1 min between AMRAPs, pick up where you left off. Post total rounds completed.

Thursday, August 18, 2016

2016-08-19 WOD

Batman Cycle Week 7

Orpheus was an undercover agent for the Batman to infiltrate and command the major gangs in Gotham City in the "War Games" storyline. The Black Mask eventually killed Orpheus and took his place, giving him ultimate control of all the crime in Gotham City...


Sigma Strength Protocol: Back Squat
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


"Orpheus" [RX]
3 RFT of:
...15 Front Squats (135/95#)
...12 Bar Facing Burpees
...9 Power Snatch (115/75#)
Post time.


COMPETITORS

"Orpheus" [Comp]
3 rounds for time:
...15 Front Squats (155/105#)
...12 Bar Facing Burpees
...9 Power Snatch (135/95#)
Post time.


Every 90 seconds for 10 rounds:
...2 Jerks at 90-100%
Drop and reset to blocks between each rep. Focus on speed and position. If 90-100% isn't there, drop the weight down and focus on hitting quality reps.


Jerk Recovery -OR- Jerk Drives
Every 90 seconds for 10 Rounds:
...1 Jerk Recovery at 100-120% of your 1RM Jerk.
-OR-
...1 Jerk Dip/Drive at 100-120% of your 1RM Jerk
Post loads.


Handstand Walking Practice:
...Spend 10 minutes working on handstand walking progressions. Begin just by trying to hold a freestanding handstand, then progress to walking into a wall, walking across the floor, and finally, setup an obstacle course!


5 RFT of:
...15 Box Jump Overs (24/20")
...5 Paralette HSPU
...Rest 1 Minute
Post time.

Wednesday, August 17, 2016

2016-08-18 WOD

Batman Cycle Week 7

Every 90 Seconds for 10 Rounds:
...Rds. 1-5: Low Hang Squat Clean and Split Jerk (80-100% of 1RM LHC&J)
...Rds. 6-10: Squat Clean and Split Jerk from the floor (80-100% of 1RM LHC&J)
For the low hang, proper clean deadlift (as though it were a full clean), then descend to the low hang. Full 1 second pause at the low hang before executing the clean. No pause for the jerk. Focus on technique when starting from the floor! Try to find and nail the low hang and power position that we've been drilling the last few weeks.


CORE WORK
4 rounds NOT for time, go for unbroken sets: [RX]
...15 Hollow Rocks
...15 Good Mornings 75/55#
...15 Abmat Sit Ups (30/20#)
...15 Superman Rocks


COMPETITORS

Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


6 rounds of:
...400m Tempo Run
...Rest 2 minutes
Try to maintain the same pace across all 6 rounds. Bring a watch across the street or try to find a track to do it on. Post slowest time as score, all times in comments.


Every 3 minutes for 5 Rounds:
...3 Tempo Back Squat @ 60-70% of 1RM (60X0)
6 second eccentric, no pause at bottom, explosively stand up! Post loads.


Sigma Strength Protocol: Sumo Deadlift
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


5 rounds NOT for time, go for unbroken sets:
...20 Hollow Rocks
...15 Hip Extensions
...10 GHDSU
...5 Glute Ham Raises

Tuesday, August 16, 2016

2016-08-17 WOD

Batman Cycle Week 7

"They told me there was nothing out there, nothing to fear. But the night my parents were murdered I caught a glimpse of something. I’ve looked for it ever since. I went around the world, searched in all the shadows. And there is something out there in the darkness, something terrifying, something that will not stop until it gets revenge... Me."
--Batman


Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (deficit).


"Nothing to Fear" [RX]
In teams of 2*, every 2 minutes for 10 rounds:
...25 Double Unders
...Max calories Bike or Row in remaining time
Switch partners every round. Post total calories.
*COMPETITORS: solo, no partner.


COMPETITORS

Sigma Muscle Up Progression 11:
...6x5 reps Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.


Sigma Strength Protocol: Shoulder Press
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


4 rounds of:
...Max effort L-Sit Hold
...Rest 90 seconds
...15 Glute Bridges (135/95#)
...Rest 90 seconds
Post total L-sit time.


Snatch (OPTIONAL):
...Build to a heavy single in the Snatch.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional snatch practice. Keep the weight lower than what you hit for your 1RM LOW hang snatch. Time cap of 15 minutes.

Monday, August 15, 2016

2016-08-16 WOD

Batman Cycle Week 7

Sigma Kipping PU Progression
Every 2 Minutes for 5 Rounds:
...10 Unbroken Kipping Pull Ups
*Kipping or Butterfly is allowed. If you finish all 5 rounds unbroken move to a harder progression; C2B, Weighted Pull Up, Weighted C2B, etc.


"Nemesis" [RX]
5 RFT of:
...300/250m C2 Row
...12 Bench Press (135/95#)
...1 Rope Climb
...Rest 90 seconds
Post time.


COMPETITORS

"Nemesis" [Comp]
5 RFT of:
...300/250m C2 Row
...12 Bench Press (155/105#)
...2 Rope Climb
...Rest 90 seconds
Post time.


Sigma Strength Protocol: Front Squat
...3x8, build to daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Recovery Front Squat:
...Build to a heavy double
Post heaviest load.


"LEGendary"
3 RFT of:
...400m run
...100' Walking Lunges
...25 Air Squats
*Wear a 20/14# vest. Post time.


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional C&J practice. Keep the weight lower than what you hit for your 1RM LOW hang C&J. Time cap of 15 minutes.

Sunday, August 14, 2016

2016-08-15 WOD

Batman Cycle Week 6

The Penguin is a mobster-type criminal, he fancies himself a "gentleman of crime". Unlike most Batman villains, he is sane and doesn't theme his crimes around a psychotic obsession; his intelligence and aristocratic personality starkly contrast against demented Batman villains, such as the Joker. As a result, his relationship with Batman is often somewhat less tense than it is with other villains. The Penguin recently became a mobster and nightclub owner who engages in more quiet criminal activity whom Batman tolerates as a source of criminal underworld information. Whenever he is apprehended for a crime, he is sent to an ordinary prison instead of Arkham Asylum (at least in the comic book incarnations).


Every 90 Seconds for 10 Rounds:
...Rds 1-5: 1 Low Hang Squat Snatch (80-100% of 1RM)
...Rds 6-10: 1 Squat Snatch from the floor (80-100% of 1RM LHSS)
For the low hang, proper snatch deadlift (as though it were a full snatch) every time with a full 1 second pause in the low hang before each lift. Focus on technique when starting from the floor! Try to find and nail the low hang and power position that we've been drilling the last few weeks.


"Penguin" [RX]
21-15-9 reps for time of:
...Toes To Bar
...Overhead Squats (95/65#)
...100m Farmer Carry (53/35#)
Time cap of 15 minutes. Post time.


COMPETITORS

"Penguin" [Comp]
30-20-10 reps for time of:
...Toes to Bar
...Overhead Squats (135/95#)
...100m Farmer Carry (70/53#)
Post time.


Weighted Jumps:
...5 Agility Ladder Drills (20/14# Vest)
...5 Agility Ladder Drills (no vest)
...5x5 Weighted Squat Jumps to 12"" Target (20/14# Vest)
...5x5 Squat Jumps to 12" Target (no vest)


Sigma Strength Protocol: Barbell Row
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


Eccentric Deficit Snatch Grip Deadlift:
...5x3 reps (80-85% of your 1RM)
*Choose a riser from 1/2" - 4" tall. Starting position should be identical to that of the snatch. Deadlift the bar to full extension as though you were snatching it. Lower the bar with a 6 second eccentric descent. Stop just below the knee before explosively standing back up to full extension. Use lifting straps if grip is a factor.

Thursday, August 11, 2016

2016-08-12 WOD

Batman Cycle Week 6

Slam Bradley, the original detective in DC's line, Detective Comics, before Batman took over the title 2 years later! Slam's history was later rewritten to become a private detective in Gotham City who has crossed paths and even teamed up with Batman in a few story lines to solve a few cases.


"Slam" [RX]
AMRAP in 10 Minutes [RX]
...25' Slam Ball Walking Lunge (30/20#)
...10 Slam Ball Burpees (30/20#)*
*Pick up the slam ball as you do a burpee, slam it to the ground before the next burpee!


Dumbbell Work
3x10 Each:
...Dumbbell Bench Press
...Dumbbell Flyes
...Dumbbell Curls
...Russian Twists (10/side)


COMPETITORS

Sigma Strength Protocol: Deadlift
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


"Slam" [Comp]
AMRAP in 10 minutes of:
...25' Front Rack Walking Lunges (155/105#)
...10 Bar Facing Burpees
Post rounds/reps.


Snatch (OPTIONAL):
...Build to a heavy single in the Snatch.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional snatch practice. Keep the weight lower than what you hit for your 1RM LOW hang snatch. Time cap of 15 minutes.

Wednesday, August 10, 2016

2016-08-11 WOD

Batman Cycle Week 6

Split Jerk
[RX]
Every 90 seconds for 10 rounds:
...1 Split Jerk @ 80-90%

[Comp]
Every 90 seconds for 10 rounds:
...2 Split Jerk @80-90%
Use blocks if needed/available.


"Original Elizabeth" [RX]
21-15-9 reps for time of:
...Squat Clean (135/95#)
...Ring Dips
Time cap of 15 minutes. Post time.

"Amanda" [Comp] (instead of "Original Elizabeth")
9-7-5 reps for time of:
...Ring Muscle Up
...Squat Snatch (135/95#)
Time cap of 15 minutes. Post time.


COMPETITORS

Every 90 seconds for 10 Rounds:
...1 Jerk Recovery at 100-110% of your 1RM Jerk.
-OR-
...1 Jerk Dip/Drive at 100-110% of your 1RM Jerk"


Sigma Strength Protocol: Push Press
...3x4, build to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Muscle Up Progression:
...6x5 False Grip Body Rows
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.


Eccentric Deficit Snatch Grip Deadlift:
...5x3 reps @ 80-85% of your 1RM
*Choose a riser from 1/2" - 4" tall. Starting position should be identical to that of the snatch. Deadlift the bar to full extension as though you were snatching it. Lower the bar with a 6 second eccentric descent. Stop just below the knee before explosively standing back up to full extension. Use lifting straps if grip is a factor.

Tuesday, August 09, 2016

2016-08-10 WOD

Batman Cycle Week 6

Alfred Pennyworth, Bruce Wayne's butler, who not only cooks, cleans, and maintains Wayne Manor, but also provides medical attention to Batman when he comes home injured. This WOD is dedicated to Alfred!


Eccentric Tempo Squats
Every 3 minutes for 5 Rounds:
...3 Tempo Back Squat @ 60-70% of 1RM (60X0)
*6 second eccentric, no pause at bottom, explosively stand up!


"Alfred" [RX]
AMRAP in 16 Minutes:
...25 Calorie Row/Bike
...20 Sit Ups
...15 Thrusters (95/65#)
...10 Strict Pull Ups
Post rounds/reps.


COMPETITORS

Every 2 Minutes for 6 Rounds:
...3 Low Hang Cleans + 1 Jerk at 85-90% of your 1RM
Drop and reset each rep. Proper clean deadlift (as though it were a full clean) every time. Full 1 second pause in the low hang before each lift.


EMOM 10:
...1 Low Hang Clean High Pull at 110% of your 1RM from the low hang. Can use blocks if available, otherwise deadlift bar to low hang and pause for 1 second first."


Sigma Strength Protocol: Overhead Squats
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


"Alfred" [Comp]
AMRAP in 16 Minutes
...25 Calorie Bike/Row
...20 GHD Sit ups
...15 Thrusters (115/75#)
...10 Strict Chest to Bar Pull Ups
Post rounds/reps.


4 rounds of:
...Max L-Sit hold
...Rest exactly 1 minute
Post total time.

Monday, August 08, 2016

2016-08-09 WOD

Batman Cycle Week 6

Sumo, a mentally unstable criminal who is held at Arkham Asylum, worked for the Scarecrow, and defeated by Bane when Batman (and the entire Justice League) were thought to be killed.


Low Hang Squat Snatch:
Every 2 Minutes for 7 Rounds:
...2 Low Hang Squat Snatch at 85-90% of your 1RM
Drop and reset each rep. Proper snatch deadlift (as though it were a full snatch) every time. Full 1 second pause in the low hang before each lift. Post heaviest load.


"Sumo" [RX]
AMRAP in 10 Minutes [RX]
...10 Sumo Deadlift High Pull (95/65#)*
...15 Push Press (95/65#)*
...20 Lateral Barbell Burpees
*COMPETITORS, use 115/75# barbell. Post rounds/reps.


COMPETITORS

EMOM for 10 minutes:
...1 Low Hang Snatch High Pull at 110% of your 1RM from the low hang. Can use blocks if available, otherwise deadlift bar to low hang and pause for 1 second first.


Sigma Strength Protocol: Sumo Deadlift
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Muscle Up Progression:
...Max rep strict MU. If less than 3, find weighted 3RM Ring Thing MU.
Then
...6x5 Kip to Hips


Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (deficit).

Sunday, August 07, 2016

2016-08-08 WOD

Batman Cycle Week 6

Nightwing, the first Robin who grew up and shed the title of "sidekick" to become a hero in his own right! A former circus acrobat, he's known for his gymnastic fighting style and wise-cracks mid-fight. Despite him becoming a hero on his own, he is still often called to assist Batman, even serving some time as Batman when Bruce Wayne went missing (since the whole thing with Jean-Paul Valley / Azrael didn't work so well last time).


"Nightwing" [RX]
5 rounds of:
...30 Double Unders
...5 Hang Squat Cleans (155/105#)
...Rest 60 Seconds
Time cap of 13 minutes. Post time.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


COMPETITORS

"Nightwing" [Comp]
5 rounds of:
...40 Double Unders
...5 Hang Squat Cleans (225/145#)*
...Rest 60 Seconds
*3 muscle up penalty anytime you break on squat cleans. Post time.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turn-out or weighted).


Sigma Strength Protocol: Strict Press
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional C&J practice. Keep the weight lower than what you hit for your 1RM LOW hang C&J. Time cap of 15 minutes.

Wednesday, August 03, 2016

2016-08-04 WOD

Batman Cycle Week 5

The original Strike Force Kobra was a team of meta-humans set to combat Batman and his Outsiders. So in that same sense, you're going to partner up with each other to defeat "Strike Force Kobra" in the WOD today!


Handstand Walking Practice:
...Spend 10 minutes working on handstand walking progressions. Begin just by trying to hold a freestanding handstand, then progress to walking into a wall, walking across the floor, and finally, setup an obstacle course!"


"Strike Force Kobra" [RX]
With a partner:
AMRAP in 30 minutes:
...50 Air Squats
...30 Push Ups
...100' Rope Sled Pull (55/35#)
*Partners may switch at any time. COMPETITORS wear a 20/14# vest. Post rounds/reps.


COMPETITORS

Remember, today's programming is intended for Saturday, 2016-08-04, but we're posting it here for those of you who cannot make it to Open Gym on Saturday. If you plan on doing this on Saturday, we recommend getting some LISS (low intensity steady state) cardio and mobility.


Snatch (OPTIONAL):
...Build to a heavy single in the Snatch.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional snatch practice. Keep the weight lower than what you hit for your 1RM LOW hang snatch. Time cap of 15 minutes.


Sigma Strength Protocol: Back Squat
...3x4, build to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Recovery Front Squat
...build to a heavy single
Post Load.


"Clayface"
5 Rounds:
...30 Double Unders
...50' Overhead Walking Lunges (55/35# plate)
...30 seconds L-Sit
...Rest 1 Minute
Post time.

Tuesday, August 02, 2016

2016-08-03 WOD

Batman Cycle Week 5

Ubu is the body guard of Ra's al Ghul in the comics and Batman: The Animated Series. In the same sense that Ubu is not a very skillful fighter, the WOD named after him is not about skill. http://batman.wikia.com/wiki/Ubu


Sigma Strength Protocol: Front Squat
...3x4, build to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


"Ubu" [RX]
3 rounds for time:
...20 Kettlebell Swings (53/35#)
...15 Pull Ups
...15/12 cal Row
...Rest 60 Seconds
Time Cap of 13 minutes. Post time.


COMPETITORS

Technique Primer:
...6x1 Tall Jerk

Every 90 Seconds for 10 Rounds:
...2 reps at 70-80% of your 1RM
Drop and reset to blocks between each rep. Focus on speed and position.

Jerk Recovery -OR- Jerk Drives
Every 90 seconds for 10 Rounds:
...1 Jerk Recovery at 100% of your 1RM Jerk.
-OR-
...1 Jerk Dip/Drive at 100% of your 1RM Jerk


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


"Ubu" [Comp]
3 rounds for time:
...20 Kettlebell Swings (70/53#)
...15 Chest to Bar Pull-ups
...15 cal Row
...Rest 60 Seconds
Post time.


4 Rounds:
...100m Technique Run
...30 Second Rest

Rest 2 Minutes, then...

3 Rounds:
...400m Tempo Run
...2 minute Rest

Monday, August 01, 2016

2016-08-02 WOD

Batman Cycle Week 5

"Alpha" [RX]
For Time:
...1000/900m Row
...10 Power Cleans (185/125#)
...1/0.9 mile Bike
...60 Wall Balls (20/14#)
Time cap Of 12 minutes. Post time.


Sigma Strength Protocol: Deadlift
...3x8, build to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of + sets.


COMPETITORS

"Alpha" [Comp]
For time:
...1000m Row
...10 Power Cleans (225/145#)
...1 mile Bike
...60 Wall Balls (30/20#)
Post time.


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional C&J practice. Keep the weight lower than what you hit for your 1RM LOW hang C&J. Time cap of 15 minutes.


Weighted Jumps:
...5 Agility Ladder Drills (20/14# Vest)
...5 Agility Ladder Drills (no vest)
...5x5 Weighted Squat Jumps to 12"" Target (20/14# Vest)
...5x5 Squat Jumps to 12"" Target (no vest)"


Sigma Muscle Up Progression:
...6x5 False Grip Chest To Ring Pull Up
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.


"Silver Monkey"
4 RFT of:
...200m Run
...12 Toes to Bar
...Rest 30 Seconds
Post time.