T-Town South Heavy Hour

06/21/2023

Heavy Hour 6/22/2023 - 5AM

I hope everyone is safe, has power or somewhere that has it. Weather looks clear tomorrow morning for the sleds!!!

*Every 4:00 x 24min (6 rounds)
• 50M Sled Sprint
• 15/10 Push-ups
• 10 KBS (full extension)
• 5 KB Goblet Jump Squats
*Rest remainder of 4:00*

Finisher: at the 30:00 mark
• 100M Sled Sprint (guys 25 #; ladies sled only)

05/10/2023

Heavy Hour 5/11/23 - 5AM

Max Effort May Event #9: 1RM Push Press

*Sprint Sets - 4 x 5:00 AMRAPs, rest 2:30 between sets

- Set 1 - Buy in 18/12 cal bike sprint
then, AMRAP in remaining time:
•8 Barbell Bench Press @ 50%ish 1RM
•6 Box Jumps
•4 Alt. DB Sn**ch (total)
•2 Strict Pull-ups
****Rest 2:30****
- Set 2 - Buy in 15/10 cal bike sprint
then, AMRAP in remaining time:
•10 Barbell Bench Press
•8 Box Jumps
•6 Alt. DB Sn**ch (total)
•4 Strict Pull-ups
****Rest 2:30****
- Set 3 - Buy in 12/8 cal bike sprint
then, AMRAP in remaining time:
•12 Barbell Bench Press
•10 Box Jumps
•8 Alt. DB Sn**ch (total)
•6 Strict Pull-ups
****Rest 2:30****
- Set 4 - Buy in 10/6 cal bike sprint
then, AMRAP in remaining time:
•14 Barbell Bench Press
•12 Box Jumps
•10 Alt. DB Sn**ch (total)
•8 Strict Pull-ups

01/11/2023

Heavy Hour 1/12/23

We may have a skeleton crew in the AM with a handful of the OGs competing this weekend at the KO in the OK. If you are free Saturday and Sunday, head out to the UMAC to pull for our gymmates.

Lots of volume tomorrow to get through in some short time windows. As always, that means risk/reward to get some rest. Unsure of what weight to use? Use the earlier sets to build up to more challenging weights.

**EVERY 4:00 x 16:00 (4 SETS)​​**
- 50 ft DB Walking Lunges
- 15 Russian Kettlebell Swings (eye level)
- 10 Alternating DB Box Step-ups (no higher than 24/20")
- 5 DB Devil Press
****REST 4:00​**** 16:00 - 20:00

**EVERY 3:00 x 9:00 (3 SETS)​​**
- 7 Power Cleans (all movements with barbell)
- 7 Front Squats
- 7 Shoulder to Overhead
- 7/4 Strict Pullups
****REST 3:00​**** 29:00 - 32:00

**EVERY 2:00 x 6:00 (3 SETS)​​**
- 10 Barbell Thrusters
- 100 ft Sandbag Bearhug Carry

01/05/2023

Happy New Year All! Little heavy lifting, risk/reward coming in hot for the new year. Get your calculations out.

2023 Heavy Hour Strength Circus​
* Accumulate 8,760 #/5,782 # of Back Squat (there are 8760 hours in a year).
Choose your weight wisely, every time you break (re-rack weight or pause for more than :03) there is an accessory work penalty.
- 5/3 Sandbag Over Shoulder (100/70)
​***REST 3:00​​​***
* Accumulate 2,023 #/1,335 # of DB Bench Press (this is obviously the year). ​
You will be using 2 DBS but only weight of 1 DB is counted to your accumulating total pounds. I.e. you choose 50 # DBs, that is not counted as 100 #, but 50 # and you will need to complete 41 reps to reach 2023 #.
- Break penalty: 9/5 Strict Pullups
​***REST 3:00​***
* Accumulate 8,760 #/5,782 # of Dead Lift (do not exceed 255/185)
Due to the volume of movements that will hitting the posterior chain, there is a max limit set on the deadlift for my ego lifters out there. Live to fight another day folks.
- Break penalty: 5 DB Devil Press
​***REST 3:00***
* Accumulate 2,023 #​/1,335 # of Strict Barbell Shoulder Press
- Break Penalty: 15 Russian KBS

Quick Weight Calculations:
For 8760: 135 , 185 , 205 , 225 , 255
105 , 95 , 75

For 2023: 70 , 55 , 20
95 , 105 #20, 35

Clear as Mud?!

12/28/2022

Heavy Hour 12/29/22 - 5AM

Long grinder up for the morning.

*Every 6:00 x 30:00 (5 sets)
- 15/10 Cal Bike or Ski or 22/15 Cal Row
- 20 Goblet Alt. Reverse Lunges
- 15 KBS
- 10 Decline or Regular Push-ups

*Cash Out (3 sets)
- DB Kroc Rows x 8-12 per arm
- 100ft plate pinch carry
- :45 Rotating Plank

12/19/2022

You know what time it is. This Thursday 5AM. If there is snow, we will sub the sled push.

Heavy Hour 12 Days workout this Thursday 12/23/21 @ 5AM!

12/14/2022

Heavy Hour 12/15/22 (5AM)

*Strength Supersets (3 supersets)
- Inverted Barbell Row x 8
- Alt. DB Hammer Curl x 12/arm
- Double DB Bent Over Row x 8
Rest 1:00

*Strength & Conditioning EMOM x 16 min
Min 1: 1.5 rep Back Squat x 8 @ 60% 1RM
Min 2: Plyo Push-ups x 12/8
Min 3: Pause Front Squats x 4 @ BS wgt (:02)
Min 4: Russian KBS x 15

12/07/2022

Heavy Hour 12/8 - 5AM

Lots of lunges tomorrow morning. Starting off with a moderate DB weight and increasing the weight each set of lunges. The distance goes down but the weight should be going up. For reference my weights were 50/60/70/70 which is roughly 20-35% of 1RM back squat using both DB weights combined (100/120/140/140). Choose weights that are challenging to the point that you may want to put them down or take a break or two.

*DB Walking Lunges x 100 feet
•Strict Pullups x 20/15
•Plank Shoulder Taps x 50 (25 each side)
- Rest 1:30 -
*DB Walking Lunges x 75 feet (INCREASE WEIGHT)
•Pushups x 40/30
•Cross Body Mountain Climbers x 50 (25 each side)
- Rest 1:30 -
*DB Walking Lunges x 50 feet (INCREASE WEIGHT)
•DB Box Step-ups x 60 (using 1 DB, complete 30 on one leg before switching)
•Heel Raise Crunch x 50
- Rest 1:30 -
*DB Walking Lunges x 25 feet (INCREASE WEIGHT)
•Wall Sit x 1:00 (use 1 DB held in gun position, not resting on legs; thighs should be parallel with only lower back on wall)
•Situps x 50 (DO NOT swing arms, arms should not go beyond your head)
- Rest 1:30 -

FINISHER - 1:00 Max Goblet Squats (using 1st DB weight)
0:30 Max 1 Arm Push Press
-0:30 Rest -
1:00 Max Alt DB HPC&J
0:30 Max 1 Arm Push Press

11/29/2022

Heavy Hour 12/1/22

1st - Assault Fitness (check their IG post for details) is running the 12 days of Sleigh challenge. Part of it is completing 100 miles on the Assault Bike from 12/1-12/12. You're welcome to join me as I may intermittently be jumping on and off the bike this Thursday.

This week back to grind and working off some leftovers.

* 2 sets
- 225/180M Row
- DB Split Squat x 8 per leg (use 2 DBs totaling 10-15% of 1RM back squat)
- 9/6 Strict Pull-ups

* Eiffel Tower of Squat (sets start Every 4:00)
- 12 @ 50% -
- 10 @ 60%
- 6 @ 70%
- 4 @ 80%
- 12 @ 50%
- 15 @ 40%
- 20 @ 30%

After EVERY set complete
10/7 Push-ups
10 V-Ups or 15 Sit-ups
2 Sandbag Over Shoulder
Whatever you have left of the 4:00 is your rest.

11/16/2022

Heavy Hour 11/17/22 - less heavy, more cardio

Missy will love this one! Taking a break this week from lifting and getting in some before the holidays cardio. Bike and runs. It will be cold so we'll mark off space to complete the runs inside unless you want to brave the 🥶. This workout is programmed for CF tomorrow and since I was able to test it last week, you get it too!

"Death Cab"
For time with a partner, complete 15 rounds of:
32/18 Cal bike
Rest 1:00
100 Meter sprint
Rest 1:00

Partners will split bike calories equally and then rest 1:00. Both partners will run 100m at the same time, then rest 1:00.

*Time cap is 50 minutes

11/02/2022

Heavy Hour 11/3 - 5am

*The Beginning​
- Core Development (4:00)
:30 working :10 transition :15 ISO hold :05 transition
Med Ball Sit-ups / Sit-up Hold w/MB
Russian Twists / Hollow Hold w/MB (hands)
V-Ups / Single Leg Plank
Mountain Climbers / Single Leg Plank
Leg Raises / Hollow Hold w/MB (legs)

*The Middle & The End
Bear Complex (DL, HPC, Front Squat, Push Press, Back Squat, Push Press) x 7
50M Sled Push
Rest 2:00

*The Bear Complex is made up of the 6 movements above. Once complete all 6 movements that is 1 rep. In this workout, we are doing competition style where you must complete 7 reps (42 total), preferably without putting the bar down, to finish.

Once all 7 reps are done, complete a mod-heavy 50M sled sprint and rest 2:00. There will be 5 sets tomorrow morning!

10/26/2022

Heavy Hour 10/27 AM -

Eat your Wheaties!!!

Last week of work week of Squatober and you get a version of one of the toughest progressions during this month. It's based off your 1RM squat max. If you haven't maxed in a while, take 20-40 # off your last known max (don't reach back to high school though). The rest before the top of the seesaw (heavy weight/lower reps) will be 1:30 and 1:00 before hitting the bottom of the seesaw (lower weight/higher reps).

- SeeSaw Back Squats
8 @ 60% (1:30 rest)
4 @ 70% (1:00 rest)
6 @ 65% (1:30 rest)
3 @ 80% (1:00 rest)
4 @ 70% (1:30 rest)
2 @ 75% (1:00 rest)
1 @ 90%

- Superset Cashout
AMRAP in 7:00
- 40M Heavy Farmers Carry
- Alt. DB Curls x 10 per arm
- 2/1 Chin-up (palms facing you)

- Core Development
:40 on/:20 off x 8 rounds (8:00 total)
- Hollow Body
- Leg Raises
- Bicycles
- Forearm Plank Hold (then repeat all 4 movements)

10/20/2022

HH 10/20/22 - 5AM

*Back Attack Supersets*
EMOM x 10 (10 mins)
- Strict Pull-ups x 2/1 (slow down to full extension; add weight as needed)
- BB Bent Over Row x 10 (focus on smooth bar path and pulling elbows back not weight; I used 105 #)

*DB Bonanza*
E2MOM x 10 (20 mins)
- 8 Hang Squat Cleans
- 6 Shoulder Press
- 4 Thrusters
- 2 - 1 Arm OH Lunges per arm (4 total lunges)

For the OH lunge, complete 2 lunges with DB OH in right hand and switch to DB OH in left hand for 2 more lunges.

Depending on shoulder flexibility, you may need to have a lighter set of DBs available to change after thrusters. Every movement should be challenging. So if you're limited on the OH lunges, don't use that as a gauge for other movements when picking a weight.

10/13/2022

Heavy Hour - 10/13/22 (5AM)

For those participating in the TTS Hero WOD Challenge, feel free to continue during HH.

*Quad Sets - 3 Supersets (complete all 4 movements without rest between; rest 1:30 after the plank hold)
- KBS x 10 (mod to heavy weight)
- Goblet Squat x 12
- Foot Elevated Split Squat x 15 per leg (no wgt)
- Forearm Plank Hold x :30
- Rest 1:30 -

*HH WOD
Complete 20-15-10 Reps:
- OH Plate Carry (200M/150M/100M)
- S2OH (press, push press or jerk)
- Rest 2:00 -
Complete 15-10-5 Reps:
- Heavy Farmers Carry (150M/100M/50M)
- S2OH (increase weight 10-20 # from 1st part)

10/06/2022

Heavy Hour 10/6

In observance of Squatober, that I am currently during this month, we will be squat volume heavy the entire month. Get ready for a month of more traditional weight lifting!

*Back to Front
- Every 1:15 x 12 rounds, alternate between:
Front Squat x 5 @ 60% 1RM
Back Squat x 10 @ same weight as FS

*Simple Superset - 3sets (rest 1:30 after each set)
Bulgarian Split Squat x 7 per leg
Single Arm DB Row x 7 per arm

*Simple Superset II - 3sets (rest 1:00 after each set)
Heavy Farmers Carry x 50yds
Barbell Bicep Curls x 15

09/28/2022

Heavy Hour 9/29/22 - 5AM

We have another workout split into parts, tomorrow there will be 20 minutes allotted for each one.

Depending on class size we may or may not break into 2 groups. Determining factor is we don't want more than 3 people on each sled (6 total) to keep with the working time.

*Part I: Sled-O-Rama
Every 2:00, complete a 40M sled SPRINT x 10 sets
This is a max effort sprint each time. Recommended weight for guys 1/2 BW-Full BW and ladies 1/4 BW - Full BW. Pick a weight that is challenging but also allows you to sprint out and back with the sled. Also, this is weight on the sled, actual weight of the sled does not count as it's the price of doing business.

*Part 2: Uppers & Core
Complete the following 3 movements:
DB Floor Press (AHAP - as heavy as possible)
Push-ups
Hanging Leg Raise or Knee Raise
Guys: Reps 15-1 (120 reps of each)
Gals: Reps 13-1 (91 reps of each)

There is a 20-minute cap on each with 5-minute transition between parts.

09/21/2022

Heavy Hour 9/22 - 5am

Three ring circus going on tomorrow morning. Most have gotten their full of lifting this week at CrossFit so we'll change it up this week.

Part I: 3 rounds
- 10/8 Plyo Push-ups
- 11/7 Strict Pullups
- 12 DB Hang Clean Thrusters
* Rest 1:00 between rounds; 3:00 before Part II*
Part II: 2 rounds
- 30/20 Calorie Row
- 20 WBS
- 10 Alternating DB Sn**ch (5 each; mod-heavy wgt)
* Rest 1:00 between rounds; 3:00 before Part III*
Part III: 1 Round
- 50M DB Walking Lunge
- 100M Sandbag Bear Hug Carry (100/70)
- 200M Wheelbarrow Push (Guys: sandbag + 2x45 # plates; Ladies: sandbag + 1x45 # plate)

09/14/2022

Heavy Hour 9/15/22 - 5AM

* Every 6:00 complete the following:

- 3position back squat -6/6/3 (:03 pause on last 3 reps)
- Decline Push-ups x 15/12 (feet elevated)
- Hanging Leg or Knee Raises x 10
- Double DB/KB Rows x 10
- GHR x 10 or Single Leg DB/KB RDL x 6 per leg leg

4 sets (0:00, 6:00, 12:00, 18:00)

Rest remainder of 6:00 and increase weight as needed, start around 60% 1RM.

- 3 position squat starts with 6 reps from the bottom of squat standing to parallel; then stand tall and perform 6 squats from standing down to parallel; end with 3 full depth squats, pausing for :03 at bottom of each.

09/08/2022

Heavy Hour 9/8/22 - 5am

*Pushup Ladder:
Guys 1-9 (:02 Plank Hold) 45 total reps
Gals 1-7 (:02 Plank Hold) 28 total reps

- Begin with 1 pushup and at the top of the rep, pause for :02 before beginning the set of 2 reps. Continue in this manner with :02 hold at top of pushup to separate the sets until you finish the last set of 9 (guys) and 7 (ladies). But if you start a set, you MUST complete all the reps in that set or start that set over.

*Deadlift Pyramid (7 sets)
Reps 12-8-6-4-8-12; beginning around 60% and increasing to heaviest set of 4 before going back in reverse.
Accessory to be completed after each set
Box Jumps x 8
Strict Pullups x 7/4
Single Arm Russian KBS x 8 per arm

-Rest 1:30-

08/23/2022

Heavy Hour 8/25/22 - 5AM

Bench press strength clusters

3 reps every 30 secs @65-75% 1RM
4 total cluster sets = 12 reps within 2 mins
*Rest 2 minutes*
2 reps every 20 secs @75-85% 1RM
6 total clusters = 12 reps within 2 mins

5-6 minutes ACTIVE rest to complete:

12/9 softball or strict pull-ups
*if strict pull-ups are still a work in progress, perform 3-5 then 10 heavy 1arm DB row per arm
8 DB Lunges to 8 DB Step-ups
50ft Sandbag Bear Hug Carry 100/70

After active rest repeat the cluster sets in same fashion adding weight within the % ranges as needed. We will go through this for 3 sets total.

Core Intermission then,

-50 rep bench press @ 30-40% 1RM
*goal is for 50 continuous, controlled reps to get the stimulus looking for. 30-40% is a good starting point but by no means the same for everyone. You'll know at the 30 rep mark if you went to light or too heavy.

08/18/2022

Heavy Hour 8/18 - 5AM

Sorry for late notice, just finished everything but the sled on this one. BP will be reduced to 40% 1RM and I may jump in on the sleds.

Rough outline of tomorrow morning!

08/03/2022

Heavy Hour 8/4/22 - 5AM

Some risk/reward workout planned in the morning. Get through the "buy-in" and get some reps building those wheels. There will be 3 times sections, all following the same format. Complete the 3 buy-in movements & reps, then max reps in the remaining time of the final movement

* 8:00 Timed Section:
- 300M Sandbag or MB Run
- 10/8 Alt. MB Push-ups (5/4 each side)
- 20 WBS
- Max DB Squat Cleans Thrusters in remaining
*Rest 4:00​*
* 7:00 Timed Section:
- 200M Sandbag or MB Run
- 10/7 Strict Pull-ups
- 20 KBS
- Max Heel Elevated Goblet Squat in remaining
*Rest 3:30*
* 6:00 Timed Section:
- 100M Sandbag or MB Run
- 10 Push Press (use BS weight)
- 20 Box Jumps
- Max Barbell Back Squat in remaining time
Suggestions: 135/95 or 115/80

07/27/2022

Heavy Hour 7/28/22 - 5AM

Found time this afternoon to test tomorrow's workout so here we go.

Workout - 4 sets
*10 Alt. forward lunges (5 per leg)
* 10 pulse back squats (full depth but just short of lock out at top)
*10 Alt. reverse lunges (step back; 5 per leg)
Right into
9/5 Strict Pull-ups or 12 Ring Rows
12/9 Strict Bar Dips or 20 Bench Dips
100M Double KB/DB Carry
Rest 2:00 between sets

Notes: the lunges and squats will be done with a barbell and you are not allowed to put the barbell down until completing all 30 reps. Chose weight according and as always, you can increase per set but going down in weight is strictly forbidden. Unless it's becoming unsafe (rounded back, over extending, etc) but going down just because it gets tough is too bad... for reference my sets were 95/115/125/135.

Also, we are trying to improve our lactic threshold so after squats begin the accessory work no later than :30 after bar down.

07/13/2022

Heavy Hour 7/14/22 - 5AM

Heavy Hour Row Club is on tap this Thursday morning.

Same format as previous Row Club workouts, 1-2 song warmup and intro to cadence rowing (strokes per minute). Then about 30-45 minutes of working time and cooldown.

07/06/2022

Heavy Hour 7/722 - 5AM

06/15/2022

Heavy Hour 6/16/22 - 5AM

*2 sets of the following 2 supersets (superset = 2 exercises back to back no rest between)

One Arm DB Row x 8 per side
Double DB RDL x 8
* Rest :30
Push-ups x 12/8
Standing Plate Press x 8
Rest 1:00, then repeat

Workout
*3 sets of the following superset:

Heavy Heel Elevated Goblet Squats x 8
Back Squats x 6 (:02 pause) @ 60-70%
*Rest 1:00*

After completing the squat work, finish with chipper

20 Alt. Weighted Stepups (2 DBs - 10 per leg)
15 Hang Leg Raises or V-Ups
10 Plyo Push-ups
5 Tire Flips
10 Plyo Push-ups
15 Hang Leg Raises or V-Ups
20 Alt. Weighted Stepups

06/09/2022

T-Town South Heavy Hour 6/9/22 (5AM)

As promised when we stopped having morning rain...SLEDS!!!

*Back & Chest SuperSets - 3 Sets
8 Inverted Rows (:02 pause)
8 Pushups (:02 descent)
Max Pullups (min. 8 guys/5 ladies) Accumulate if must drop before minimum number)
-- Rest 1:30 --

Pushin Iron - 3 Sets

100M Sled Buy In, then
8-6-4-2 reps of:
- Bench Press @ 60-70% 1RM
- 1 Arm Thrusters (total)
- Weighted Russian Twists (per side)
-- Rest 2:00 —

05/25/2022

Heavy Hour 5/26 - 5AM

Max Effort May Events
Heavy Hour - Max Time Dead Bar Hang (overhand grip only)
TTS Event 19 - Max distance HS Walk in 2 minutes

"Ante Up"
3 Rounds:
-50M DB Lunge Buy-in, then 3 rounds
250/200M Row
15 DB Floor Press
10 KB Front Squats
5 DB/KB Hang Squat Cleans
***REST 2:00​​​***
Repeat after rest, starting with DB Lunge buy-in. There will be 9 completed rounds in total.

05/18/2022

Heavy Hour 5/19/22 - 5AM

Max Effort May Events
Heavy Hour: 100M Sled Sprint (25/Sled Only)
TTS: Max Pistols in 2:00

"Rollin Triples"
AMRAP in 5:00
-12 Back Squat (115/80)
-8 Ring Rows
-4 Hanging Leg or Knee Raises
*Rest 4:00*
AMRAP in 4:00
-9 Hang Power Clean (95/65)
-6 Russian KBS (70/44)
-3 Goblet Squats (70/55)
*Rest 3:00*
AMRAP in 3:00
-8 Push Press (75/45)
-4 Push-ups
-2 Devils Press (40/25)

05/04/2022

Heavy Hour 5/5/21 - 5am

This month is Max Effort May at TTS so for you all wanting to participate, we will keep that opportunity for you on Thursday mornings in May...also there will be Heavy Hour Max Effort events this month to mix it up. Feel free to continue competing on the TTS leaderboard but I'll leave the HH version as an option too!

Max Effort May Event: Max Box Jump Overs in 3:00 (24/20)
HH Max Effort Event: Max Time Iron Cross Hold (10/5 #)

Workout - 4 sets
1.5 rep Back Squat x 8 reps (50% 1RM Back Squat)
Pullups x 9/6
Glute Ham Raises or Single Leg DB RDL x 10 (each leg if doing RDL)
Heavy Russian KBS x 12
Front Squat x 8 (use same weight as back squat)
-Rest 2:00-

04/27/2022

Heavy Hour 4/28/22

Pullup Progression - 3 sets alternating between the movements every :55 (6 total sets)
Partial Pullup x 5 (03 hold)
Negative Pullup x 5 (:05 descent)
@ 5:30 accumulate :55 dead hang
Increasing by 1 rep on each movement and :05 on the dead hang from 2/10/22.

Workout - using the barbell tomorrow with some volume.
"Pyramid Couplet"
25-20-15-10-5 reps (1:00 rest) 5-10-15-20-25 reps
* 1st 75 reps
Squat Cleans (95/65) suggested
Calorie Row
*2nd 75 reps
Push Press (95/65) suggested
Calorie Row

04/21/2022

04/20/2022

Heavy Hour 4/21/22

Early morning weather is ripe for sleds! It will be mid to high 60s tomorrow morning and we will be outside for it all. May even get to see the planetary lineup in the southeast sky.

*Pushup Ladder - Guys 1-6 (:04 hold at top)
Ladies 1-5 (:04 hold at top)

*Sleds & Other Fun
8 Sets:
50M Sled Sprint
100M Sandbag Run
50M Farmer Carry (waiter style)
- Rest 1:00 between sets or as needed -

Notes: pick a challenging sled weight that allows you to sprint the entire 50M
For the farmers carry, use 2 DB or KBs and go 25M with left arm OH and right arm at side both with weight and then switch to finish the second 25M.

04/13/2022

Heavy Hour 4/14/22

HH Benchmark: 25 Pullups

Double Troubles
4 sets: ​
Front Squat x 8 @ 65-70% 1RM
Single Leg RDL x 8 per leg
Rest 1:30
4 sets:
Bench Press x 8 @ 65-70% 1RM
One arm DB Row x 8 per arm
Rest 1:30
3 sets:
DB Split Squat x 10 per leg
Hanging Leg Raises x 10
Rest 1:30
Traditional lifting going on in the morning after revisiting Heavy Hour benchmark. There will be 2:00 breaks after the last set of each couplet to allow for transition and equipment changes

04/07/2022

Heavy Hour 4/7/22 - 5AM

*HH Benchmark: 50 Push-ups (last 1/14/22)

*DB Bonanza - every 1:30 compete DB circuit x 15 sets. Using 2 DBs, complete the following:
8 Deadlift
6 Hang Squat Clean
4 Devil Press
2 Thrusters
Use a challenging weight or so increase every few rounds. You should have around :20-:30 rest between sets.

03/23/2022

Heavy Hour 3/24 - 5AM

Back to our pull-up progressive tomorrow, decreasing the rest time between movements and increasing the hold time at the end.

Pull-up Pro: alternate between movements every :50 for 6 total (3 each)

Partial Pull-up x 4 (:03 hold)
Negative Pull-up x 4 (:05 descent)
@ 5:00, accumulate :55 dead hang

Leg Circuit Work - 4 sets of the entire circuit

Pausing Back Squat x 8 @ 55-60% (:02 pause at or just below parallel; don't bottom out)
Immediately into :30 Wall Sit (at parallel)
Plyo Push-ups x 12/9
V-Ups x 12
Split Squats x 8 per leg
*Rest 2:00* Repeat 3 more times

02/16/2022

Heavy Hour 2/17/22

Tomorrow morning is Heavy Hour Rowing Club. 13 tracks, 40 minutes in the saddle, effort based on stroke rate and intensity. There will be some intervals, recovery songs and heavy sprints.

Keep in mind we have 11 rowers, so 1st come 1st served.

02/10/2022

Heavy Hour 2/10/22

Pullup Progression - 3 sets alternating between the movements every :55 (6 total sets)
Partial Pullup x 4 (:03 hold)
Negative Pullup x 4 (:05 descent)
@ 5:30 accumulate :50 dead hang

*Big Bear Workout
1 Bear Complex (DL + HPC + FS + PP + BS + PP)
1 complete Bear Complex is performing all 6 movements 7 times! 42 total reps equals 1 Bear Complex.

We will be competing 1 complete Bear Complex every 5:00 x 5 sets. Pack a lunch or breakfast.

*Core Finisher

02/03/2022

Due to incoming weather, 5AM Heavy Hour & 6AM CrossFit are cancelled. Stay warm and be safe!

01/27/2022

Heavy Hour 1/27/22 - 5AM

Continuing with strengthening and conditioning the movements for our benchmark testing. This week we will start with a pushup ladder that over the next few months will add more reps and time under tension as you get stronger.

*Pushup Ladder - Guys: 1-6 reps w/:02 pause at top after each set (21 total reps)
Ladies: 1-5 reps w/:02 pause at top after each set (15 total reps)
Ex: Complete 1 rep and pause at the top for :02 then complete 2 reps followed by :02 pause at top and so on until completing your last set; either 6 or 5 reps. These sets must be unbroken and if you must take a break or fail, say at 4 of 6, then that entire set starts over from the :02 hold.

*Strength & Conditioning EMOM x 25 Minutes
Min 1: 8 Jump Squats + 8 Front Squats @ 60-65% 1RM
Min 2: 12 Renegade Row Pushups (6 per arm)
Min 3: 50ft Reverse Rope Sled Pull - AHAP (as heavy as possible)
Min 4: 20 DB Floor Press while in holding hollow body
Min 5: REST
Ideally, you want at least :20 rest prior to moving on to the next movement. Decrease reps if not able to make the next minute.