SOGO 6.24.18

Part 1 -

3-5 Rounds
Max Strict Chin Ups
Max Banded Chin Ups

Rest 3 Min Between Rounds

If you are unable to do strict chin ups - no problem.  Scale to 5 Sets of 7 jump and slow lower chin ups.

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MIranda AlcarazSOGO
BUTTS AND GUTS 6.24.18

Butts -

10 Min AMRAP
Get as far as you can:

2 Single Leg Deadlifts
(one right, one left)
2 Step Ups
(one right, one left)
4 Single Leg Deadlifts
(alternating legs)
4 Step Ups
(alternating legs)
....

Keep adding 2 reps every time.

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MIranda AlcarazB&G
POWER 6.24.18

Clean + Hang Clean + Front Squat (7 x 3 (3=clean+hang clean+front squat))

To be performed as a complex without breaking.For this complex you will hold onto the bar for all 3 reps without breaking.  Both cleans are meant to be full cleans which means you will perform them as a squat clean and land in that squat position.

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MIranda AlcarazPower
OLY 6.24.18

Clean + Hang Clean + Front Squat (7 x 3 (3=clean+hang clean+front squat))

To be performed as a complex without breaking.For this complex you will hold onto the bar for all 3 reps without breaking.  Both cleans are meant to be full cleans which means you will perform them as a squat clean and land in that squat position.

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MIranda AlcarazOLY
FRIDAY 6.22.18

5 Rounds

Each Round is

90 Seconds Wall Balls
Rest 30 Seconds
90 Seconds Burpee Pull Ups
Res 30 Seconds

Score is total number of combined reps at the end!

RX Men: 20# ish Ball
RX Women: 14#ish Ball

RX + Option (completely unnecessary btw): Use a heavier ball - Men: 30# / Women: 20#

Goal: 25+ Wall Balls each time / 8 or so burpee pull ups each time

Do NOT go RX+ if you aren't hitting these goals!

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WEDNESDAY 6.20.18

Metcon (Time)

For Time:

45 DB Deadlifts
30 Dips
30 DB Deadlifts
20 Dips
15 DB Deadlifts
10 Dips

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men: 50# Dumbbells +
RX + Women: 35# Dumbbells +

BOTH HEADS OF THE DUMBBELL MUST TOUCH THE GROUND FOR EACH REP TODAY!

Score: Total Time

Goal: 10-12 min or Less (some will be much faster)

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TUESDAY 6.19.18

3 Rounds
30 Dumbbell Overhead Lunges Left
15 Lateral Over Dumbbell Burpees
30 Dumbbell Overhead Lunges Right
15 Toes to Bar

RX Men: 40#
Rx Women: 25#

RX + Men and Women: 5 Rounds

Score: Total Time

Goal: 15 Min or less RX 20 Min or less RX +

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MONDAY 6.18.18

This workout was originally posted on Jan 19 of last year - and then again on June 19 of 2017!  Make sure you go back and see how you did!  This is one of the main reasons we want you guys logging your scores!

Metcon (AMRAP - Rounds)

Every 5 Minutes for 4 Rounds
20 Back Squats
15 Kettle Bell Swings
10 Hang Squat Cleans

RX Men 135# Bar, 53# KB
RX Women 95# Bar, 35# KB

RX Plus Men: 165# Bar, 70# KB
RX Plus Women: 115# Bar, 53# KB

Score is number of rounds completed!

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SOGO

Not really for time - but rest as little as possible -

1 Push Up
1 Wall Climb
2 Push Ups
1 Wall Climb
3 Push Ups
1 Wall Climb
4 Push Ups
1 Wall Climb
5 Push Ups
1 Wall Climb
6 Push Ups
1 Wall Climb
7 Push Ups
1 Wall Climb
8 Push Ups
1 Wall Climb
9 Push Ups
1 Wall Climb
10 Push Ups
1 Wall Climb

...

RX +...

Rest 2 Min

...

Then start at 10 Push Ups and go back down!

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MIranda AlcarazSOGO
GYMNASTICS 6.17.18

Muscle Up Negatives

20 Reps SLOW Muscle Up Negatives

You may do these unassisted, with a band, with feet on the box, or even with your feet on the ground.

The way these work is that you will start locked out at the top of a muscle up.  We suggest doing these on rings that will allow you to jump to this position so you aren't also doing 20 full muscle ups to get up there - unless you are a muscle up ninja.

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BUTTS AND GUTS 6.17.18

4 Rounds
Not For Time
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
1 Min Banded KB Side Step Alternating

Use weight that feels right for you and allows you to keep moving.  Men try 50-55# and Women around 35#.

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MIranda AlcarazB&G
OLY 6.17.18

Hang Snatch + Overhead Squats (Every 2 Min for 20 Min + weight each time)

1 Full or Power Snatch from the Hang + 1 Overhead SquatMake sure to warm this up before you start the clock.  The first set should be manageable but more than a warm up weight for you.

The goal is to add weight with each successful lift.  You have a FULL 2 min to hit this each time so you should be able to go pretty heavy.  This also allows you to try again if you fail a rep at some point.  If you fail twice at any weight - go back down to the previous successful weight.

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MIranda AlcarazOLY
POWER 6.17.18

1 1/4 Back Squat (5 x 5)

All of the way down, part of the way up, back down, and UP!If you have been following the weekly power workouts you can refer back to May 20 of this year to get an idea of weight you should use for this workout.

For these reps you will have the bar on your back.  Feet are shoulder width apart.  Weight in the heels.  Reach the butt back and down.  Keep the belly tight and chest up!  No plopping!  Drive the knees out!  Get the butt lower than the knees at the bottom.  Stand up to just about parallel.  Then go back down.  Then stand completely!

Start light and add weight as you are successful.  No rounding of the back or plopping!  Keep those knees OUT!

Rest as needed between sets!

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MIranda AlcarazPower