Thursday, September 29, 2016

2016-09-30 WOD

Flash Cycle Week 1

"Nancy"
5 Rounds for Time:
...400m Run
...15 Overhead Squats (95/65#)
Time cap of 20 minutes.


For Time:
...100m Weighted Lunge (30/20#)
...200m Burden Run (30/20#)
Post time.


COMPETITORS

EMOM for 10 minutes:
...1 Push Jerk @ 70-90%
Post heaviest load.


"It's All Good"
For Time:
...100' Shuttle Sprint
...50' Burpee Broad Jump
...100' Bear Crawl
...50' Handstand Walk (unbroken sets of 25')
...100' Bear Crawl
...50' Burpee Broad Jump
...100' Shuttle Sprint
*All movements to be completed using 25' lane (inside the gym).
Post time.


"Nancy"
5 Rounds for Time:
...400m Run
...15 Overhead Squats (95/65#)
Time cap of 20 minutes.


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


For Time:
...100m Sandbag Lunge (60/40#)
...200m Burden Run (60/40#)
Post time.

Wednesday, September 28, 2016

2016-09-29 WOD

Flash Cycle Week 1



Triphasic Bench-Press (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Bench-Press at 60-80% of 1RM*
*Lower with a 6-8 second descent before explosively lifting the bar.


"Tar Pit" [Rx]
AMRAP in 5 minutes:
...10 Calorie Bike/Row
...5 Paralette Shoot Throughs*
*Includes push up and dip on every rep!
Post rounds/reps.


COMPETITORS

ACTIVE RECOVERY DAY:
...10k Recovery Row
*Find a pace which is a bit faster than "conversational" and stick to it.


As always, we recommend Thursdays be reserved for Active Recovery and Mobility, and that you do these workouts on Saturdays, however, we understand some of you cannot workout on Saturdays, so here you go!


Triphasic Bench-Press (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Bench-Press at 60-80% of 1RM*
*Lower with a 6-8 second descent before explosively lifting the bar.


"Tar Pit" [Comp]
AMRAP in 5 minutes:
...10 Calorie Bike
...5 Paralette Shoot Throughs*
*Includes push up and dip on every rep!
Post rounds/reps.


"Fortitude"
EMOM for 30 Minutes:
...Odd: 15 Calorie c2 row
...Even: 15 Burpees
*Tabata style scoring (lowest round counts)


Sigma GE Progression (HSPU)
Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping HSPU
*The goal is to get all 10 reps strict each round. If you can't complete a round strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression next time (deficit, weighted, etc.)"


Sigma Strength Protocol: Sumo Deadlift
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Tuesday, September 27, 2016

2016-09-28 WOD

Flash Cycle Week 1



Hang Squat Snatch
...Build up to a heavy single hang squat snatch
*Make sure you keep the pause above the knee. Maintain the technique we focused on in the Batman Cycle.


"Savitar" [RX]
For Time:
...60 Calorie Row
...50 Push Ups
...40 Toes To Bar
...30 Box Step Ups (30/24")
...20 Med Ball Over-the-shoulder Cleans (100/70#)
...10 Bar Muscle Ups
Time cap of 16 minutes.


COMPETITORS

Hang Squat Snatch
...Build up to a heavy single hang squat snatch
*Make sure you keep the pause above the knee. Maintain the technique we focused on in the Batman Cycle.


Running Intervals:
...400m Run
...Rest 2 Min
...800m Run
...Rest 4 Min
...1600m Run
*Focus on technique for the first 400m, then try to maintain pace and consistency on last two rounds.


"Savitar" [Comp]
For Time:
...60 Calorie Row
...50 Ring Push Ups
...40 Toes To Bar
...30 Alternating Pistols
...20 Med Ball Over-the-shoulder Cleans (150/100#)
...10 Ring Muscle Ups
Post time.


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


Sigma Strength Protocol: Glute Bridge
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Monday, September 26, 2016

2016-09-27 WOD

Flash Cycle Week 1



"Double Down" [RX]
AMRAP in 8 minutes of:
10-20-30 reps of:
...Abmat Sit-Ups
...2x Double Unders

Then at the 8 minute mark,
...200m Sprint
Post rounds/reps.


Sigma Strength Protocol: Deadlift
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.


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).


"Double Down" [Comp]
AMRAP in 8 minutes of:
10-20-30 reps of:
...GHD Sit-Ups
...2x Unbroken Double Unders*
*Must start over if you break on the DU.

Then at the 8 minute mark,
...100m Sled Sprint (55/35#)
Post rounds/reps.


4 Rounds NOT for Time:
...10 Dumbbell Rows (per side)
...30 Second L-Sit on DBs


Sigma Strength Protocol: Deadlift
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Lt. Dan"
4 Rounds for Time:
...15 Assault Bike Calories
...15 Box Jump Overs (24/20")
Post time.

Sunday, September 25, 2016

2016-09-26 WOD

Flash Cycle Week 1



Every 3 Minutes for 5 Rounds, 1 set of the complex:
...1 Power Clean
...2 Hang Squat Cleans
...3 Thrusters
Post heaviest load.


"Katmos" [RX]
3 rounds for time:
...10 Hang Power Cleans (95/65#)
...10 Front Squats (95/65#)
...10 Push Press (95/65#)
...10 Thrusters (95/65#)
*3 Power Snatch penalty anytime you drop the barbell mid-round.
Time cap of 14 minutes. RX+1 = 115/75#


COMPETITORS

Agility Ladder Drills:
...5 drills on the ladder (20/14# vest)
...5 drills on the ladder (no vest)
...5x5 "touch and go" broad jumps (20/14# vest)
...5x5 "touch and go" broad jumps (no vest)


5 sets of the complex:
...1 Power Clean
...2 Hang Squat Cleans
...3 Thrusters
*Post Heaviest Load.... make smart jumps... you only get five sets. Sets count when weight is on the bar!


"Katmos" [Comp]
3 rounds for time:
...10 KB Cleans (2x 53/35#)
...10 KB Front Squats (2x 53/35#)
...10 KB Push Press (2x 53/35#)
...10 KB Thrusters (2x 53/35#)
*6 alternating KB snatch anytime you drop the KB mid-round.


Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"The Griffin"
AMRAP in 9 minutes of:
...50' HS Walk
...10 Bench Press (165/110#)
Post rounds/reps.

Thursday, September 22, 2016

2016-09-23 WOD

Flash Cycle Test Week

Since Superman and Batman are the two oldest superheroes, a lot of other comic writers have tried to copy their success by either copying some elements of the heroes or even their villains. The Trickster is heavily inspired by the Joker and is even portrayed by Mark Hamill (both in live-action and by voice in animation) who is also the same voice actor for the Joker in Batman: The Animated Series.


"Trickster"
In 3 minutes complete:
...10 Calorie AAB
...10 Wall Balls (20/14#)
...10 Burpees to 6"
*If completed before 3 minutes, add 3 minutes to the clock and proceed to begin another round, adding 5 reps to each movement. Continue until you can't complete a round before time is up! You do NOT need to wait until the 3 minutes is up to begin the next round.

Rd 1: 10 reps each, complete by 3 minutes.
Rd 2: 15 reps each, complete by 6 minutes.
Rd 3: 20 reps each, complete by 9 minutes.
Etc.


COMPETITORS

Back Squat, find a 5RM. Time cap of 15 minutes.

Wednesday, September 21, 2016

2016-09-22 WOD

Flash Cycle Test Week

"Heat Wave" [RX]
AMRAP in 30 Minutes:
...20 DB Push Press (35/25#)
...25 Calorie Row
...30 KB Swings (53/35#)
...35 Air Squats
...400m Run
Post rounds/reps.


COMPETITORS

RECOVERY DAY:
...10 Minute Light Row
...10 Minute Continuous Sled Drag (35/25#)
...10 Minute Light Assault Bike
...30 Minutes Mobility


As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:
"Heat wave" [Comp]
AMRAP in 40 Minutes:
...20 DB Push Press (45/35#)
...25 Calorie Bike
...30 KB Swings (70/53#)
...35 Air Squats
...400m Run
Post rounds/reps.


Find a 1RM of the complex:
...Snatch Balance + Hang Power Snatch + Hang Squat Snatch
Start from the rack. No more than 3 failed attempts. Post heaviest load.

Tuesday, September 20, 2016

2016-09-21 WOD

Flash Cycle Test Week



"The Green Arrow"
15-12-9 reps for time.
...Toes to Bar
...Front Squats (145/100#)*
*COMPETITORS: 185/135#
Post time.


COMPETITORS

"Garrick"
For Time and Load:
...2k row [10 minute cap]
...At 10 min mark, 6 minutes to establish a 1RM bench press.
*2k row and 1RM bench press are scored separately.

Monday, September 19, 2016

2016-09-20 WOD

Flash Cycle Test Week

Barry Allen is said to be the fastest of all the Flashes. Many others who have worn the lightning bolt have been merely a conduit of the "Speed Force", whereas Barry Allen seems to have special bond with it, making him faster than all the others! So during this WOD, be like Barry and run FAST!


"Barry Allen"
For Time and Load:
...5k Run (take 1 Mile Split)
...Rest 5 Minutes
...8 minutes to establish a 1RM Deadlift
*1 mile run, 5k, and 1RM deadlift are all scored separately.


COMPETITORS

"Gladiator"
...21 Hang Power Snatch (115/75#)
...18 Overhead Squats (115/75#)
...15m Handstand Walk (50 ft)
...12 Strict Handstand Push Ups
...9 Ring Muscle Ups
Post time.

Sunday, September 18, 2016

2016-09-19 WOD

Flash Cycle Test Week

Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
*No more than 3 failed attempts.


"Frantic" [RX]
9-15-21 reps for time of:
    Thruster (95/65#)
    Pull Up
*3 burpee penalty anytime you break on either movement mid-round. Time Cap of 15 minutes.


COMPETITORS

"Frantic" [Comp]
9-15-21 reps for time of:
...Thruster (115/75#)
...Chest to Bar Pull Up
*3 lateral burpees anytime you break on the thruster. 3 burpees to target anytime you break on the pull ups. Time cap of 15 minutes.


"Phoenix"
For Total Reps:
...Assault Bike Tabata
...Rest 4 Minutes
...Assault Bike Tabata
*Score is total reps after both tabatas. Record individual tabata scores in the comments.

Thursday, September 15, 2016

2016-09-16 WOD

Batman Cycle Retest Week

Just remember, when we tell you to use your feet when climbing the rope in this WOD, the 1960's Batman is NOT the desired technique to follow!


6 RFT of:
...5 Strict Pull Ups
...5 Strict Ring Dips
Time cap of 10 minutes. Post time. Compare to 2016-07-01.


The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.


COMPETITORS

Instead of strict pull ups and dips,
For time:
...30 Ring Muscle Ups
Time cap of 10 minutes. Post time. Compare to 2016-07-01.

Wednesday, September 14, 2016

2016-09-15 WOD

Batman Cycle Retest Week



1RM Overhead Squat.


"Speal v. Chan"
5 rounds for time of:
...5-4-3-2-1 Squat cleans (225/145#)
...2-4-6-8-10 Parallette HSPU
Time cap of 15 minutes. Post time. Compare to 2014-04-07.


COMPETITORS

400m Farmer Carry (70/53#) for time.

Tuesday, September 13, 2016

2016-09-14 WOD

Batman Cycle Retest Week



"Speed Rope Test"
For Time:
10 reps each of:
...Single Unders
...Single Leg Single Under (5 per leg)
...High Knees (aka Running in Place)
...Boxers
...Jumping Jacks
...Skiers
...CrossOvers
...Double Unders
...Triple Unders
Time Cap of 4 Minutes.


"The Joker"
For Time:
21-15-9:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time Cap of 13 minutes.


COMPETITORS

1RM Vertical Jump.


1RM Broad Jump.


1RM Medicine Ball Toss (70/50#)
Take one step and throw the ball from your chest (like a basketball pass). Count the distance from your front foot to where the ball lands (NOT where it rolls to).

Monday, September 12, 2016

2016-09-13 WOD

Batman Cycle Retest Week



"Selina"
21-15-9:
...Chest To Bar Pull Ups
...Alternating Pistols
Time cap of 8 minutes. Post time.


"Batarang"
...400m Run
...100' Bear Crawl
...20 Power Clean (135/95#)
...15 Ring Dips
...20 Power Clean (135/95#)
...100' Bear Crawl
...400m Run
Time cap of 15 minutes


COMPETITORS

"Batarang"
...400m Run
...50' Handstand Walk
...20 D-Ball Over Shoulder Cleans (100/70#)
...15 Bar Muscle Ups
...20 D-Ball Over Shoulder Cleans (100/70#)
...50' Handstand Walk
...400m Run
Time cap of 15 minutes.

Sunday, September 11, 2016

2016-09-12 WOD

Batman Cycle Retest Week

Here's your chance to see how much we've improved this cycle! Make sure you look up your old scores in WODTogether, so you can plan your lifts better. Remember, never go for the tie, always go for the win! Even if it's by 1#!
Here are some fun facts about the Batmobile...


Oly Meet:
15 Minutes Each to Establish:
...1RM Snatch
...1RM Clean & Jerk
Maximum of 3 failures on each lift.


COMPETITORS

"The Batmobile"
For Time:
...5/4.5k Row*
*Every 3 minutes, 10 Wall Balls 30/20#

Thursday, September 08, 2016

2016-09-09 WOD

Batman Cycle Week 10

Wildcat, Ted Grant, an ally of the Batman, originally a member of the Justice Society of America (the predecessors to the Justice League of America). Wildcat is known for his fighting skill (his secret identity is a heavyweight boxing champion) and was one of the many combat instructors sought out by a young Bruce Wayne on his path to becoming Batman. He has also made several appearances in the animated Justice League Unlimited series.


Every 2 Minutes for 5 Rounds:
...3-Position Snatch* @ 60-70% (no higher!)
*High Hang Snatch Hang Snatch + Full Snatch


"Wildcat" [RX]
6 RFT of:
...200m Run
...10 Push Press (95/65#)*
...Rest 1 Minute
*Competitors: Push Press (115/75#). Post time.


COMPETITORS

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


Muscle Up Progression:
...8x5 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.


3 RFT of:
...20 Hip Extensions (30/20#)
...200m Burden run (30/20#)
Post time.

Wednesday, September 07, 2016

2016-09-08 WOD

Batman Cycle Week 10

Robin, there have been so many! In the current DC Comics being published today (as part of the Rebirth storyline), Batman does not have a Robin as a sidekick! So this WOD is named after Robin, all of them, that have fought alongside the Batman! The identities of past Robins, in order: Dick Grayson, Jason Todd, Tim Drake, Stephanie Brown, and Damian Wayne.


For Time:
...1 Mile Run
Post time.


"Robin" [RX]
AMRAP in 8 minutes of:
...30 Double Unders
...10 Ring Dips
Post rounds/reps.


COMPETITORS

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


For time:
...1 mile Run
*Start and end across the street or find a track and time yourself. RUN HARD!!!


"Robin" [Comp]
AMRAP in 8 minutes of:
...40 Double Unders
...5 Muscle ups
Post rounds/reps.


30 minutes of mobility
...Set a timer for 2-3 minute rounds and hit anything that hurts!

Tuesday, September 06, 2016

2016-09-07 WOD

Batman Cycle Week 10

Bluebird, Harper Row, becomes supporting character in the Bat-family, acting as a temporary sidekick to Batman and even as a sidekick to Red Robin (Tim Drake, the third Robin). So, she becomes a sidekick to a sidekick... Does that make her a back-kick?


"Bluebird" [RX]
...500m Row
then, 3 rounds:
...10 Clean and Jerks (135/95#)
...10 Pull Ups
...10 Burpees
Then,
...400m Run
Time Cap Of 14 Minutes. Post time.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken sets):
...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

"Bluebird" [Comp]
...1000m Row
then, 3 rounds:
...10 Clean and Jerks (155/105#)
...10 Chest To Bar Pull Ups
...10 Burpees
Then,
...1000m Run
Post time.


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


3 rounds not for time of:
...Max unbroken L-sit Hold
...Rest one minute
...Max unbroken Hollow Hold
...Rest two minutes
Post times per movement and per round.

Monday, September 05, 2016

2016-09-06 WOD

Batman Cycle Week 10

Every 2 Minutes for 5 Rounds:
...3-Position Clean & Jerk* (60-70% of 1RM, no higher!)
*High Hang Clean + Low Hang Clean + Full Clean + Jerk


EMOM for 15 Minutes (with extra 10-second transition between each minute):
...Min 1: 9 Overhead In-Place Lunges (45/25# plate)
...Min 2: 12 Overhead Weighted Situps (45/25# plate)
...Min 3: 15 Calorie Row
*Tabata scoring; lowest round counts for each movement. Perfect score = 36 reps.


COMPETITORS

EMOM for 15 Minutes:
...Min 1: 10 Overhead In-Place Lunges (95/65#)
...Min 2: 15 GHD Sit Ups
...Min 3: 20 Calorie Bike
*Tabata scoring: lowest round counts for each movement. Perfect score = 45 reps.


Sigma Strength Protocol: Barbell Row
...3x8, build up to a daily max
...2x8+ (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, immediately 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).


4 rounds not for time of:
...20 Good Mornings (95/65#)
...20 Weighted Box Step Ups (45/35#)

Sunday, September 04, 2016

2016-09-05 Labor Day HolidayWOD

Batman Cycle Week 10



In teams of 2, AMRAP in 20 minutes:
...300m Run
...3 rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats)
One athlete works at a time. Hand tags are required when you switch partners (see the picture above). COMPETITORS wear a 20/14# weighted vest. Post rounds/reps.

Thursday, September 01, 2016

2016-09-02 WOD

Batman Cycle Week 9

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


"Blockbuster" [RX]
For Time:
...50 Box Jumps
...40 Push Ups
...30 Pull Ups
...20 Front Squats (135/95#)
...10 D-Ball Over Shoulder (70/50#)
Post time.


COMPETITORS

"Blockbuster" [Comp]
For Time:
...50 Box Jumps (30/24")
...40 HSPU
...30 C2B Pull Ups
...20 Front Squats (185/135#)
...10 D-Ball Over Shoulder (150/100#)
Post time.


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


5x3 reps Eccentric Clean Grip Deadlift (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. Post loads.


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.

2016-09-01 WOD

Batman Cycle Week 9

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).


"Nightrunner" [RX]
In Teams of 2:
4 Rounds:
...40 Wall Balls (20/14#)
...400m Run
*Switch as needed on wall balls, but both partners must run together.


COMPETITORS

"Nightrunner" [Comp]
4 Rounds:
...25 Unbroken Wall Balls (30/20#)*
...400m Run
*200m penalty run anytime you break on Wall Balls. Post time.


Sigma Strength Protocol: Strict 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 15:
...6x5 Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.


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)