7/30 WOD:
**Comp WOD
Five sets of:
Back Squat x 3-5 reps
Rest 30 seconds
Pull-Ups x Max Reps
Rest 3 minutes;
and then,
3RFT:
30 Double-Unders
20 Walking Lunge Steps with DB (2x45/2x30)

**Reg WOD:
AMRAP 15:
25 Box Jumps (24, 20)
20 Kettlebell Swings
15 Toes to Bar
10 Burpees

7/29 WOD:
Everyone that was NOT at the gym last night---please try and make it tonight...we have news we need to share...Thanks!!

**Comp WOD:
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds;
and then,
Six sets for max reps of:
30 seconds of Push Press
30 seconds of Rest
30 seconds of Kettlebell Swings
30 seconds of Rest

**Reg WOD:
3 Rounds For Time:
400 Meter Run
30 Overhead Squats (very comfortable--but, difficult weight---this is ALOT of reps)
21 Pull Ups

7/28 WOD:
**Comp WOD:
Warm up: GOAT practice...whatever you suck at, do a few reps of...

Three sets of:
Deadlift x 6-8 reps @ 21X1 (80-85% of 1RM for last set)
Rest 90 seconds
Ring L-Sit Hold x 45-60 seconds (or Chair Sit if necessary)
Rest 90 seconds;
and then,
Three rounds for time of:
600 Meter Run
20 Box Jumps (30"/24")
20 Toes to Bar

I realize that some competitors hands are in bad shape---we will tape them up really good before this WOD. Competitors, please bring one roll of tape with you (the wide roll)---we will go through alot of tape tonight...

**Reg WOD:
Warm up: GOAT practice...whatever you suck at, do a few reps of...

Five Sets of:
Push Press x 2-3 reps
You will be coached on getting a solid P/P and we will work you up to (very) near a 1RM today.

” Annie “
50-40-30-20-10
Double Unders
Sit Ups
*DU's don't have to be consecutive...

7/26 WOD:

**Its Slaters B-day, and he wanted a team WOD....here's what he gets:
Inspired by the CF Regionals we will (slightly) change Team WOD 4...
For time:
125 Chin to bar pull-ups
125 Double-unders
125 Ground to Overhead (95/65lbs)
1600m Run

In teams of 2 (depending on who shows up). Teams will be comprised of a mix of Comp and Reg PG athletes. All Comp athletes will do Rx weight. Only one team member works at a time. No team member can do all of one exercise--the run MUST be split evenly (800m/team member).  We will start AT 6:30!!!


**Comp 2-a-day WOD:
HSPU Practice (attempt at least 5)
take 5 minutes to work to a TOUGH Pwr Clean (you will use this weight for the WOD)
then,
5 Rounds For Time:
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
10 Burpees

Rest 4-5 hrs between this and tonights WOD.

7/25 WOD:
**Comp WOD:

Testing Day!!!

For Max Reps:
4 Minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (53/35 lb)
Rest 60 seconds
2 Minutes of Back Squat
(males = bodyweight/90% 1RM whichever you can do; females = .75 x BW)
Rest 60 seconds
1 Minute of Shoulder to Overhead (95/65 lbs.)
then;
Pistol practice
2x20 GHD sit ups

**Reg WOD:

Warm up: Pistol Practice...we are going to practice pistol squats a new way!!

4 Rounds For Time:
400 Meter Run
12 Pull Ups
40 Double Unders

7/23 WOD:

**Comp WOD:
1rd for time:
15 Handstand Push-Ups
30 Power Cleans (135/95 lbs.)
50 Pull-Ups
65 Box Jumps (24"/20")

Comp Athletes: You must go in that order. There will be no "splitting" of exercises into sets (by moving to another and coming back).

**Reg WOD:
5rd for time
400m Run
12 DB Thrusters

Reg Athletes: Unless you are EXTREMELY comfortable running in Vibrams, I would advise running in running shoes today!!

**Please hydrate this morning, and bring water with you!!!

Also, if you are on Facebook, please like our FB page "Triton Strength and Fitness Equipment"...Thanks!!

7/22 WOD:

**Comp WOD:
Four sets of:
OH Squat x 4-6 reps @ 30X0
Rest 60 seconds
Powell Raises x 8-10 reps each @ 2020
Rest 60 seconds;
and then,
In teams, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
20-Yard Bear Crawl with Dumbbells
5 Man-Makers

**Reg WOD:
1. 10 min MU Practice:
Those with one or more MU: as many MU's as possible in 10 min
Those without an MU: sets of 3 unbroken pull up & 3 unbroken ring dips (in 10 min)...if you have a broken set---do not count that set, but complete the set. Rest as needed between your sets.
Everyone will have a chance to try a false grip---the most important part of learning MU's.

2. GHD Sit ups
3 x 20-30 reps, rest as needed between sets
Each GHD Situp will be FULL extention---no half GHD situps allowed...

3. Double under Test
3 rounds for max reps of:
2 minutes Double unders, 1 minute rest between rounds.

**Anyone NOT at PG on Thursday is MORE than welcome to warm up with Fran.....JAKE!!! BUT, all Frans done today WILL be Rx---I need a true gauge of progress...

7/21 WOD ~

Regular WOD ~

Cash In:  Hold Plank 2rds - 45-60 sec.

FRAN :-D
21-15-9
Thrusters (95/65)
Pull ups

Buy Out:  400m Run


Comp WOD ~

Warm-up with FRAN!
rest 5 minutes, then:

Every 8 minutes, for a total of 3 sets - AS FAST AS POSSIBLE
Row 500m
30 KBS
15 Pull ups / 5 MU's (if you can do a MU, that is what you will be doing!)

7/19 WOD~

HAPPY BIRTHDAY JAMIE!


** Reg WOD ~ Jamie's Bday WOD
- Cash In - 400m Run

3RFT
9 Wall Ball (20/14)
9 Pull ups
9 Push ups
9 Box Jumps (30/24)
9 DU's
9 Burpees
9 Cal. Row/Airdyne
9 Ring Dips
9 T2B

Cash Out - Sled Push (180/90)



** Comp WOD ~
4 Sets
F.Sqt x 4-6 @ 21x1
Rest 20 sec
Tall BJ x 4-6 reps
Rest 3 min

AMRAP 8
20 Alt Reverse Lunges
40 DU's

7/18 WOD:

**Comp WOD:
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 20 seconds
Dynamic Push-Up x 4-6 reps
Rest 3 minutes;

and then,
Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets

**Reg WOD:
Dead hang Pull up practice...2 rd max dead hang pull up...you CAN NOT use bands, tires, jumps, etc...these are STRICT dead hang. If you cant do 1, you may move YOUR BODY (kip, swing, kick, squirm, etc) in any way to get your chin over the bar---only body movement, from a dead hang.

5 Rounds For Time:
6 DB Snatches (use a moderately tough weight)
6 Pistols (6 each leg)----if you cant go all the way down, do your best. Go as far as possible.

7/16 WOD:
Warm-up: HSPU practice

5 rounds for time:
30 double unders
10 Ground to Overhead - 95/65
10 burpees

7/15 WOD:

Four sets of:
Russian Step-Up x 15 reps each leg
Rest 60 seconds
No-Money Drills x 12-15 reps
Rest 60 seconds;
and then,
Four sets of 3-minute sprints of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings (24/16 kg)

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds and reps completed.

**Reg WOD athletes will perform the second half of the WOD only (4 sets...)...they will warm up with 2 sets of 30 GHD situps---1-2 rest between sets.

**Comp WOD athletes that are not coming---please watch the russian step ups and no-money drill on you tube...log all weights/reps/etc in comments.

7/14 WOD:

**Comp WOD:
In 15-18 minutes, build to a heavy, but not 1-RM, Clean & Jerk
(this is a warm-up and skill practice session, not part of the testing);
and then,
“Minute to Win It”
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)

then,
1rd for time:
Run 800 Meters
30 Pull-Ups
30 Ring Rows
30 Wall Balls
Run 800 Meters

**Reg WOD:
Pistol Practice---6 per leg (using rings for support). DO NOT start the WOD until you have done this...we are doing this skill work for your benefit.

” Helen “
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53, 35)---use a heavy but comfortable KB weight.
12 Pull Ups

7/13 WOD:

REST DAY!!! ENJOY!!!

CF Open Competitors---We've been absent for the first part of the week...thats only going to make coming back that much harder!!!!

7/12 WOD:

**Comp WOD:
Shannon/Slater:
as close to noon as possible:
run 10min @ 70%
sprint row 1000m
run 5min @ 90%
(**I need distance/time/distance from you guys)

PART ONE
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
then,
PART TWO
"Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

**Reg WOD:
Pistol Practice:
6 pistol squats each leg, holding rings.
The goal is to go "ass to grass". Work on balance and depth.
then,
” Kelly “
5 Rounds For Time of:
400 Meter Run
30 Box Jumps (24″/18")
30 Wall Balls (20, 14)

7/11 WOD:
** Comp WOD:
Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Bat Wings x 5 reps @ 1519
Rest 90 seconds;
(Bat Wing--Grab a pair of dumbbells and lie facedown on a bench. Pull the weights up toward your rib cage so that your thumbs are near your armpits. Squeeze your shoulder blades together for 5 seconds at the top of the lift, and then lower the weights back down.)

and then,
Three rounds for time of:
Run 400 Meters
30 Walking Lunges
15 Toes to Bar

**Reg WOD:
1 minute airdyne calorie test...sprint as fast as possible on the airdyne for 1 minute to see how many calories you can get---can you beat 45cals????
then,
” The Bear “
7 rds//5 "Bears" per round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest Between Rounds as Needed

7/10 WOD: Rest Day...
Had a good Oly lift session yesterday at CF Downtown Winston Salem. Learned alot--cant wait to give you guys the insight of the things we learned.

7/9 WOD:
Depending on how many people show up this morning---we will have a "Team WOD"...

In teams of two, complete as many rounds as possible in 15 minutes of:


135/95 lb. Power Cleans x 3 reps (all PG competitors MUST do Rx weight)...
Push-Ups x 6 reps
24″/18″ Box Jumps x 9 reps

One person in each team cycles through the entire round (while the other rests), once that cycle is complete, the teammate starts the round, and the other rests.

then,
GOAT practice...whatever you suck at----we'll work on it...

We are on a tight time line this morning, so please be on time and ready to roll at 10a.

***If you have a Facebook acct....please find: Triton Strength and Fitness, then "like" it...that is the name of our new CF equipment company...We need 25 "likes" to be able to be come a legit page!!! Thanks...

**Comp WOD:
Five sets of:
Deadlift x 5 reps, set #5 should be AT your 3RM
Rest 3 minutes between sets
and then,
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

**Reg WOD:
We havent done any "single round" type WOD's in a while....its gonna suck, but here ya go!!

1rd for time:
50x Walking lunge steps
20x Clean & jerk (comfortable weight---not heavy!!)
30x Ring dips
25x Wall-ball (20#/14#)
30x GHD sit-ups
30x KB swings (comfortable weight---not heavy)
75x Double-unders

***Schedule Change!!!***
Ask and you shall recieve!!! We have had the majority of the PG athletes ask to change the Reg WOD time from 7pm to 6pm----you want it, you got it!! 6pm it is!
Coach M says that all Reg WOD athletes should be ready to GO at 6:05pm---because her clock will start at that time.
Comp WOD athletes---you get NOTHING!!! Your punishment still begins at 6:30...
Thanks for your input everybody---your input is very important to us!!

7/7 WOD:
**Comp WOD--6:30pm:
Five sets of:

Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 3 reps @ 21X0
Rest 3 minutes;
and then,
Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps

**Reg WOD--7pm:
HSPU practice---during your warm-up/stretch, complete 5-8 HSPU. MUST be witnessed by Coach M to count...
then,
5 rd for time:

7x Push jerk (75#/45#)
7x Pull-ups
14x Box Jump (30"/24")

**Coach M, Shannon, Brent and I are going to a private Oly lifting clinic on Saturday morning at 11am. If this is something that you may be interested in doing with us, please let me know. All PG athletes are welcome to come along---and there will only be PG athletes there. The coaching will be done at CF Downtown WS, and the coach is a USAW coach/competitor.

7/6

Rest Day - enjoy and we'll see you Thursday :-)

7/5 WOD:
**Comp WOD:

Work Capacity Testing...
Complete as many rounds and reps as possible in 15 minutes of:

10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/14 lb. to 10′ target)
20 Kettlebell Swings (53/35 kg)

--Do this testing FRESH!!! Stretch, then test...do this at game speed!!!

then,
Oly lift practice...we will do a quick run through of some Oly lifts and work on technique.

**Reg WOD:
3 Rounds For Time of:

400 Meter Run
21 Burpees





 

7/4 WOD:

Run 400m
then,

50-40-30-20-10
Dbl Unders
Sit Ups
Everyone is doing the same WOD today...see you at 10am!!

7/3 WOD: REST DAY!!!
Its been a week of hard work for everyone...rest up!! Back at it tomorrow morning---opening early for the 4th of July...10am.

7/2 WOD:
**COMP WOD:

Four sets of:

Walking Lunges with DBs x 20-24 steps
(use the heaviest DBs you can handle)
Rest 90 seconds;
and then,
Four sets of:
Wall Climbs x 4-6 reps
Rest 30 seconds
L-Sit x 30-45 seconds (accumulated)--on rings or p/u bar
Rest 30 seconds
Weighted Ring Rows x 10-12 reps @ 2111
Rest 30 seconds

**Reg WOD:
On the Minute For 30 Minutes:

5 Pull Ups
10 Push Ups
15 Squats
...once you get to a point that you cannot complete these movements in under one minute, you will complete the movements at your pace (continually moving, of course)--with 20 sec rest between sets. This will continue until the 30 minutes is up.

7/1 WOD ~

We will be open July 4th, 10am WOD :-)

** Reg WOD ~

3RFT
500m Row
12 DL
21 BJ


** Comp WOD ~

5 Sets
Shoulder Press x 4-6 reps @ 20x1
  rest 60 seconds
Prone Plank x 60-90 seconds
  rest 60 seconds

AMRAP 5
10 Push Press (115, 75)
10 Burpees