Sunday, April 30, 2017

2017-05-01 WOD

All right... Now I'm ready for some #gainz!


Hulk Cycle Week 4

Agility Ladder Practice:
...Spend 10 minutes practicing quality footwork (no vest).
Accuracy is more important than speed.


Speed Squat (E2MOM)
...7x4 (60%)
Post load.


Sigma Strength Protocol: Push Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

Speed Squat (E2MOM)
...7x4 (60%)
Post load.


Sigma Strength Protocol: Push Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Snatch EMOM (Deload)
...5x1 at 75%
...3x3 snatch pull 85%
-OR-
Snatch EMOM:
...5x1 at 78%
...5x1 at 83%
...5x1 at 88%
...3x3 snatch pull 90-95%


Agility Ladder Practice:
...Spend 10 minutes practicing quality footwork (no vest)
Accuracy is more important than speed.


For time:
...21 Sumo Deadlifts (225/145#)
...18 Bar Facing Burpees
...15 Power Cleans (225/145#)
...12 Bar Facing Burpees
...9 Front Squats (225/145#)
...6 Bar Facing Burpees
...3 Thrusters (225/145#)
Post time.


Aerobic Capacity
...V02, Lactate, or Strength Endurance WOD.

Thursday, April 27, 2017

2017-04-28 WOD

Blastaar, also known as the "Living Bomb Burst", is a villain in the Marvel Universe and has done battle with the Hulk! Let's just YOU don't explode during the workout tomorrow...


Hulk Cycle Week 3

Athletes Choice:
...Sigma Strength Protocol: Barbell Row 5+
...Sigma Gymnastics Strength Progression: HSPU


"Blastaar" [RX]
9-15-21-15-9 reps for time of:
...KB Swings (53/35#)
...Abmat Sit Ups
*100m Burden Run with your kettlebell after every round.


COMPETITORS

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


Speed Deadlift (E2MOM)
...7x4 (60%)
*Move the bar explosively.


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
*If you hit 40 reps or more, add a 1" deficit.


"Blastaar" [RX]
9-15-21-15-9 reps for time of:
...KB Swings (70/53#)
...GHD Sit Ups
*100m Burden Run with your kettlebell after every round.


"Death's Head"
3-6-9-12-15 reps of:
...Assault Bike Calories
...Power Snatch*
*Power snatch weight decreases each round.
Men: 185/155/135/115/95#
Women: 135/105/95/75/65#

Wednesday, April 26, 2017

2017-04-27 WOD

Hulk Cycle Week 3

Athletes Choice:
...Front Squat 2+
...Sumo Deadlift 5+
...C&J EMOM


"SMURPH"
...400m Run
...25 Pull Ups
...50 Push Ups
...75 Air Squats
...400m Run
*Wear a 20/14# Vest or body armor if you have it. Partition reps however you like.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:
"Aerobic Capacity"
...Aerobic Capacity WOD


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

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


C&J EMOM:
...5x1 at 75%
...5x1 at 80%
...5x1 at 85%
...3x3 clean pull 90%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


Agility Ladder:
...5 minutes with a 20/14# vest
...5 minutes without a 20/14# vest


"SMURPH" Chipper
...800m Run
...50 Pull Ups
...100 Push Ups
...150 Air Squats
...800m Run
*Wear a 20/14# Vest or body armor if you have it.

Tuesday, April 25, 2017

2017-04-26 WOD

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.


Hulk Cycle Week 3

Team "Roney"
In teams of 2, 4 rounds for time of:
...200m Run
...11 Thrusters (135/95#)
...200m Run
...11 Push Press (135/95#)
...200m Run
...11 Bench Press (135/95#)
Time cap of 35 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


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


Team "Roney"
In teams of 2, 4 rounds for time of:
...200m Run
...11 Thrusters (135/95#)
...200m Run
...11 Push Press (135/95#)
...200m Run
...11 Bench Press (135/95#)
Time cap of 35 minutes. Post time.


Dumbbell Work
3 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press

Monday, April 24, 2017

2017-04-25 WOD

Hulk Cycle Week 3

Snatch EMOM:
...5x1 at 75%
...5x1 at 80%
...5x1 at 85%
...3x3 snatch pull 90%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


For time:
...15 Box Jump Overs
...3 Rope Climbs
...25 Box Jump Overs
...3 Rope Climbs
...35 Box Jump Overs
...3 Rope Climbs
Post time.


COMPETITORS

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


Pause Front Squat
...3x5x5sec (42.5%)


Snatch EMOM:
...5x1 at 75%
...5x1 at 80%
...5x1 at 85%
...3x3 snatch pull 90%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


For time:
...15 Box Jump Overs
...3 Rope Climbs
...25 Box Jump Overs
...3 Semi-Legless Rope Climbs
...35 Box Jump Overs
...3 Legless Rope Climbs
Post time.


Aerobic Capacity
...VO2max, Lactate, or Strength Endurance WOD.

Sunday, April 23, 2017

2017-04-24 WOD

Hulk Cycle Week 3

Hollow/Superman Progression:
...Accumulate 1:10 in a hollow hold and a superman hold.
Post longest single hold for each.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...Up to 10 Unbroken Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted) next time. Post total reps.


3 RFT:
...7 Power Clean (135/95#)
...5 Front Squat (135/95#
...3 Thruster (135/95#)
...7 Toes to bar
...5 Chest to Bar
...3 Bar Muscle Up
Post time.


COMPETITORS

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


Speed Bench (E2MOM)
...6x4 (60%)
Move the bar explosively.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted).


Hollow/Superman Progression:
...Accumulate 1:10 in a hollow hold and a superman hold.
Post longest single hold for each.


3 RFT:
...7 Power Clean (155/105#)
...5 Front Squat (155/105#)
...3 Thruster (155/105#)
...7 Toes to bar
...5 Chest to Bar
...3 Bar Muscle Up
Post time.

Thursday, April 20, 2017

2017-04-21 WOD


When we said you should be doing CrossOver Symmetry every day, this is not what we had in mind...

Hulk Cycle Week 2

Athlete's Choice Strength:
...Front Squat 4+
...Sumo Deadlift 8+
...Jerk EMOM (73/78/83%)


AMRAP in 10 minutes of:
...20 Burpees to 6"
...30 Air Squats
...40 Push Ups
...50 Double Unders
...40 Wall Balls (20/14#)
...30 Slam Balls (30/20#)
...20 Ring Dips
...10 Ring Muscle Ups
Post rounds/reps.


COMPETITORS

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


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


Jerk EMOM:
...5x1 at 73%
...5x1 at 78%
...5x1 at 83%
...1x3 jerk dip squat 85%
...2x3 jerk dip squat 90%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the jerk dip squats. If you fail 3 times, move immediately to the jerk dip squats.


8 Rounds:
...50m Sled Drag (80/60#)
*Rest to full recovery between efforts.


AMRAP in 10 minutes:
...20 Burpees to 6"
...30 Alternating Pistols
...40 Push Ups
...50 Double Unders
...40 Wall Balls (30/20#)
...30 Slam Balls (30/20#)
...20 Ring Dips
...10 Ring Muscle Ups
Post rounds/reps.

Wednesday, April 19, 2017

2017-04-20 WOD

Hulk Cycle Week 2

Speed Squat (E2MOM)
...6x4 (60%)
*Move the bar explosively.


4 Rounds:
...50' Rope Sled Pull (80/60#)
...12 Toes to Bar
...9 Chest to Bar Pull Ups
*You must turn the sled around and take the rope back! Rest as needed between rounds. Post SLOWEST round. Time cap of 20 minutes.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

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


Speed Squat (E2MOM)
...6x4 (60%)


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round)


HS Walk Practice
5 Rounds:
...Max effort freestanding HS hold
...Rest 30 seconds (between attempts)
*Post total time after 6 rounds. If you can't do freestanding, 3 rounds held against a wall.


4 Rounds:
...50' Rope Sled Pull (80/60#)
...15 Toes to Bar
...10 Chest to Bar
*You must turn the sled around and take the rope back! Rest as needed between rounds. Post SLOWEST round. Time cap of 20 minutes.

Tuesday, April 18, 2017

2017-04-19 WOD


We saw some big weight being thrown around at the beginning of the Hulk Cycle! Here's Duke with a 305# push press during Test Week!


Hulk Cycle Week 2

Agility Ladder:
...10 minutes of practice


Speed Deadlift (E2MOM)
...6x4 (60%)
*Move the bar explosively.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6)


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x4 (60%)
*Move the bar explosively.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6)


Agility Ladder:
...5 minutes with a 20/14# vest
...5 minutes without a 20/14# vest


21-15-9 reps for time of:
...Calorie Row
...GHD Sit Up
...HSPU
Post time.

Monday, April 17, 2017

2017-04-18 WOD

Kicking butt and taking names at the 05:30 class!


Hulk Cycle Week 2

Athlete's Choice Strength:
...Back Squat 5+
...Barbell Row 8+
See the descriptions below.


4 Rounds:
...4x25' Walking Lunge (30/20#)
...2 Rope Climbs (12')
...100m Burden Run (30/20#)
...Rest 2 minutes
Post time.


COMPETITORS

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


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


EMOM for 10 Minutes:
...10 Hip Extensions
*Bear hug a 150/100# D-Ball for remaining time of each minute.


Clean EMOM:
...5x1 at 73%
...5x1 at 78%
...5x1 at 83%
...1x3 clean pull 85%
...2x3 clean pull 90%
If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls. Post heaviest clean.


4 Rounds:
...4x25' Dumbbell Walking Lunge (50/35#)
...2 Rope Climbs (15')
...50m Sled Push (100/80#)
...Rest 2 minutes
Post time.

Sunday, April 16, 2017

2017-04-17 WOD

In case you guys missed it, we got the award for "Best in McKinney" in the category of "Physical Fitness Programs" for 2017 as well, making it 5 years in a row! Thanks for your business and your support!


Hulk Cycle Week 2

Athlete's Choice Strength:
...Overhead Squat 6+
...Snatch EMOM (73/78/83%)
See the description for each choice below.


In teams of 2, AMRAP in 20 minutes:
...15/10 cal Row/Bike (alternate every round)
...5 Clean and Jerk (135/95#)
Switch partners every round. Post rounds/reps.


COMPETITORS

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


In teams of 2, AMRAP in 20 minutes:
...15/10 cal Row/Bike (alternate every round)
...5 Clean and Jerk (155/105#)
Switch partners every round. Post rounds/reps.


Snatch EMOM:
...5x1 at 73%
...5x1 at 78%
...5x1 at 83%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


AerobicCapacity.com
...Pick one of the VO2max, Lactate, or Strength Endurance WODs.

Friday, April 14, 2017

2017-04-14 WOD

Hulk Cycle Week 1

C&J EMOM:
...5x1 at 70%
...5x1 at 75%
...5x1 at 80%
...3x3 clean pull 85%
*If you're feeling good, feel free to add in no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


Speed Squat (E2MOM)
...5x4 (60%)
*Move the bar explosively.

OR

4 rounds NOT for time:
...25 Hip Extensions
...25 GHD Sit-Up
Try to maintain unbroken sets with no pauses between reps.


COMPETITORS

Sigma Strength Protocol: Strict Press
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post heaviest load and load/reps of +sets.


Speed Squat (E2MOM)
...5x4 (60%)
*Move the bar explosively.


4 rounds NOT for time:
...25 Hip Extensions
...25 GHD Sit-Up
Try to maintain unbroken sets with no pauses between reps.


C&J EMOM:
...5x1 at 70%
...5x1 at 75%
...5x1 at 80%
...3x3 clean pull 85%
*If you're feeling good, feel free to add in no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


4 Rounds:
...50 Double Unders
...20/15 Calorie Bike
...10 Push Press (115/75#)
...Rest 1 minute
Post time.

Wednesday, April 12, 2017

2017-04-13 WOD

This WOD is for Jack Kirby! Kirby was famous for being a co-creator in some of the big Marvel superheroes still in publication today, including Captain America, The Fantastic Four, X-Men, and of course, the Incredible Hulk!


Hulk Cycle Week 1

Speed Bench (E2MOM)
...5x4 (60%)
Move the bar explosively.


"Kirby" [RX]
1 Round:
...15 Power Snatch (135/95#)
...15 Toes to Bar
2 Rounds:
...9 Overhead Squats (135/95#)
...9 C2B Pull Ups
3 Rounds:
...3 Squat Snatch (135/95#)
...3 Bar Muscle Ups
Time cap of 15 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


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


Speed Bench (E2MOM)
...5x4 (60%)
Move the bar explosively.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


Dumbbell Work
3 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Post whatever you want to WODTogether.


"Kirby" [Comp]
1 Round:
...15 Power Snatch (135/95#)
...15 Unbroken Toes to Bar
2 Rounds:
...9 Overhead Squats (135/95#)
...9 Unbroken C2B Pull Ups
3 Rounds:
...3 Squat Snatch (135/95#)
...3 Unbroken Bar Muscle Ups
Time cap of 15 minutes. Post time.

Tuesday, April 11, 2017

2017-04-12 WOD

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.


Hulk Cycle Week 1

Hollow/Superman Progression:
...Accumulate 1:00 in a hollow hold and a superman hold.
Post longest single hold for each.


Team modified-"Hidalgo"
In teams of 2:
...Run 1 mile (as a team)
...Rest 2 minutes
...40 Squat Cleans (135/95#)
...40 Box jump (24/20")
...40 Overhead Walking Lunges (45/35#)
...40 Box jump (24/20")
...40 Squat Cleans (135/95#)
...Rest 2 minutes
...Run 1 mile (as a team)
Both partners may run at the same time. Only ONE athlete may work at a time during the middle portion of the WOD. Partition reps however you like.


COMPETITORS

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


Sigma Strength Protocol: Bench Press
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post heaviest load and load/reps of +sets.


Hollow/Superman Progression:
...Accumulate 1:00 in a hollow hold and a superman hold.
Post longest single hold for each.


Team modified-"Hidalgo"
In teams of 2:
...Run 1 mile (as a team)
...Rest 2 minutes
...40 Squat Cleans (135/95#)
...40 Box jump (24/20")
...40 Overhead Walking Lunges (45/35#)
...40 Box jump (24/20")
...40 Squat Cleans (135/95#)
...Rest 2 minutes
...Run 1 mile (as a team)
Both partners may run at the same time. Only ONE athlete may work at a time during the middle portion of the WOD. Partition reps however you like.


"Strong as Balls"
For Time:
...21 D-Ball to Shoulder (70/50#)
...15 D-Ball to Shoulder (100/70#)
...9 D-Ball to Shoulder (150/100#)
Post time.

Monday, April 10, 2017

2017-04-11 WOD

Hulk Cycle Week 1

Athlete's Choice:
...SSP: Barbell Row 10+
...SGSP: Pull Up
See the descriptions for each choice below.


"Parker & Ride" [RX]
21-15-9 reps for time of:
...Kettlebell Swing (53/35#)
...Burpees to 6"
Then,
...25/20 Calorie Bike
Time cap of 12 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Barbell Row
...3x10 (build to a daily max)
...2x10+ (80% of daily max)


Speed Deadlift (E2MOM)...5x4 (60%)
*Move the bar explosively.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
*If you hit 40 reps or more, move to a harder progression (C2B or weighted).


AerobicCapacity.com
...V02, Lactate, or Strength Endurance WOD.


"Parker & Ride" [Comp]
21-15-9 reps for time of:
...Kettlebell Swing (70/53#)
...Burpees to 6"
Then,
...30/25 Calorie Row

Sunday, April 09, 2017

2017-04-10 WOD

Now that we're done with Test Week, get ready to get swole! CAUTION: side effects of exposure to the Hulk Cycle include muscle gainz, strength gainz, ripped pants (especially while squatting), and misspelling "gains" for 12 weeks.


Hulk Cycle Week 1

Athlete's Choice Strength:
...SSP: Back Squat 10+
...SSP: Push Press 8+
...Snatch EMOM (70/75/80%)
...SGSP: HSPU
Pick the movement / skill that you are WEAKEST at. Competitors are expected to do everything, but we still advise you to focus on your weakest movement first. See the full details of each choice below.


3 Rounds:
...400m Run
...Rest 1 Minute
...250m Row
...Rest 1 Minute
...100m Sled Drag (80/60#)
...Rest 1 minute
Time cap of 20 minutes.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post heaviest load and reps/load of +sets.


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


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
*If you hit 40 reps or more, add a 1" deficit.


Snatch EMOM:
...5x1 at 70%
...5x1 at 75%
...5x1 at 80%
...3x3 snatch pull 85%
*If you're feeling good, feel free to add in no more than 5 sets to build to a heavy single BEFORE the snatch pulls. If you fail 3 times, move immediately to the snatch pulls.


3 Rounds:
...400m Run
...Rest 1 minute
...250m Row
...Rest 1 minute
...100m Sled Drag (80/60#)
...Rest 1 minute
Time cap of 20 minutes.

Thursday, April 06, 2017

2017-04-07 WOD

Even Deadpool likes Hulk's Purple Pants!


Hulk Cycle Test Week

For time:
...400m Run
Post time.


"Purple Pants" [RX]
...50 Back Squats (95/65#)
...30 Front Squats (95/65#)
...20 Overhead Squats (95/65#)
E2MOM 5 Power Snatch (95/65#), and no belts! Post time.


COMPETITORS

For time:
...400m Run
Post time.


"Purple Pants"
...50 Back Squats (115/75#)
...30 Front Squats (115/75#)
...20 Overhead Squats (115/75#)
E2MOM 5 Power Snatch (115/75#), and no belts! Post time.

Wednesday, April 05, 2017

2017-04-06 WOD

This one is for Lou Ferrigno! If you were here for last year's Hulk Cycle, check out your prior score in WODTogether from June 10, 2016!


Hulk Cycle Test Week

"Lou" [RX]
21-15-9 reps for time of:
...50' Bear Crawl
...Chest To Bar Pull Ups
...50' Bear Crawl
...Wall Balls (20/14#)
Time cap of 15 minutes. Post time.


COMPETITORS

"Lou" [Comp]
21-15-9 reps for time of:
...25' Handstand Walk
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time cap of 15 minutes. Post time.


EMOM until Failure:
...100m Sled Sprint*
*Add 10/5# every round.

Rest exactly 5 minutes, then:
...Max effort deadlift hold (315/225#)**
**Must be a palms down grip. No leaning back to rest on the thighs!

Rest exactly 5 minutes, then:
...Max distance D-Ball Carry (150/100#)***
***Must be held in a bear hug.

Tuesday, April 04, 2017

2017-04-05 WOD

Wanna guess what the metcon is named after?


Hulk Cycle Test Week

Find a 1RM Back Squat.


"DCIAP"
AMRAP in 8 Minutes:
...50' Dumbbell Lunge (50/35#)
...10 Thrusters (50/35#)
Post rounds/reps.


COMPETITORS

Find a 1RM Back Squat.


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


"DCIAP"
AMRAP in 8 Minutes:
...50' Dumbbell Lunge
...10 Thrusters (50/35#)
Post rounds/reps.

Monday, April 03, 2017

2017-04-04 WOD

If you want to be good at kipping pull ups in metcons, you need to be stronger at strict pull ups first! Remember, it usually takes longer to build strength first, then we can add the technique in later to be AWESOME! That's why we focus on strength early in the training year, then add the skill next, then conditioning!

And yeah, that's a super old picture (December 2012) when our rig was just 14' long... Now it's 54' long! Recognize anybody in there?


Hulk Cycle Test Week

3RM Strict Pull Up
(Max Weight or Smallest Band)


"Superhero"
4 Rounds:
...400m Run
...10 Clean And Jerk (135/95#)
...5 Bar Muscle ups
Post time.


COMPETITORS

3RM Strict Pull Up
(Max Weight or Smallest Band)


"Superhero"
4 Rounds:
...400m Run
...10 Clean And Jerk (155/105#)
...5 Ring Muscle Ups
Post time.

Sunday, April 02, 2017

2017-04-03 WOD

Here comes TEST Week for the Hulk Cycle! Now that the CrossFit OPEN is over, most of you will be restarting your training year tomorrow! The goal of the Hulk Cycle is to increase raw strength and increase muscle mass (which does help with burning fat!) without losing your conditioning. The Sigma Strength Protocol will be back in full effect with those +sets! You'll notice some things are a bit different in this year's Hulk Cycle. The Bill Starr progressions will be replaced with a variation following a clock, to give us more comparable scores. Sometimes, you'll see an "Athlete's Choice", in which you'll have a few options to choose from for that day. For example, you might get to choose between a back squat, barbell row, or a clean EMOM. We would suggest choosing what you're weak at first. Or if your legs are super sore from a previous workout, then choose the barbell row! All of the changes we're making are based on our evaluation of last year's Hulk Cycle and feedback from our members! Good luck, lift heavy, push yourself, and by the end of the cycle, let's HULK SMASH these scores in RETEST Week!


Hulk Cycle Test Week

"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


COMPETITORS

"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


5 rounds for time:
...500m Row
...15 Bench Press (135/95#)
Post time.