Longer for a Monday - But Never miss a Monday

Monday, August 13 2018

How to use the OC Blog

WOD: 1 mile run, 25 burpees, 800m run, 25 burpees, 400m run, 25 burpees. Rowing version ( 2k row, 1k row, 500m row (yes I know they aren’t quite equal) Scaled Running version: 1200m run, 600m run, 400m run (30 minute time cap)

Strength: 1 rep max zercher squat (use axle bar, sweatshirt or glute ham bridge or knee sleeves on arms so that it isn’t painful on elbow skin)

Recovery: 1x100 calf raises

Zercher Squat: Zercher Squat


Deadlifts and Burpees

Thursday, August 2 2018

WOD: 5 rounds for time of: 5 deadlifts 275/185 lb and 10 burpees(lateral bar burpees - take off from two feet and land on two feet)

Strength: 6x6 Front squat @ 60% of 1RM Front squat

Accessory: 2xLOB Farmers Carry (push on the loading)

Recovery: 100 banded good mornings with butt against the wall(push belly out entire time and work spinal control in flexion and extension)


6 on - 2 off - 2 on

Thursday, June 21

WOD: 6 min max KB snatch 53/35 (unlimited hand switch) rest 2 minute, 2 minute max burpee to a target(use something 1 foot above reach) Record snatches and total burpees. KB can be set down in the 6 min window

Strength: 8x2 deadlift off pins at just below knee @ 80% of 1RM DL(

Accessory: 3x10 Goblet squat (work up as heavy as possible)

Recovery: 50 each leg single leg glute ham bridges


Work and rest

Saturday, April 14

WOD: In Teams of 2: Each teammate will complete 3 sets of 3 rounds. 1 round is 12/10 calorie on rower, and 8 burpees. (Athlete one completes all three rounds of 1 set before athlete two starts) Partner A complete 3 rounds of 12 cal row, 8 burpees 3x and then partner b starts. (if odd number just time your rest periods and rest 1:1)

Recovery: Coaches Choice


5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20

Tuesday, January 16

WOD: 5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20

Strength: 4 rounds NFT: ME Handstand push ups (strict or kipping), Ring dips or p-bar dips or matador dips, :30 kipping swing, :30 plank

Recovery: 1:00 plank (arms straight)


Gymnastic Conditioning

Friday, December 29

Reminder on Sunday, December 31 we will be getting together at 12:00(noon) and rowing/skiing/running a marathon. Teams of at least 4. Friends/family/etc are welcome.

WOD: 15 min amrap: 10 shoulder taps(upside down, or 20Ft handstand walk, or if no upside down work - 10 seated z press with db or kb), 15 burpees 30 single-leg squats, alternating

Strength: Work up to 1 Rep max bench press(any grip) if you have done this fairly recently then use a speciality bar - swiss bar/football bar/buffalo bar and get a max on one of those

Reocovery: 30 V-Ups

Bench Press: Bench Press


Sandbag or sandbagging

Wednesday, December 27

WOD: 21-15-9 Sandbag to shoulder 80/60, Front squat w/sandbag, burpees over sandbag(facing)

Strength: Work up to a heavy set of 5 axle bar deadlift or use fat gripz

Accessory: 3 rounds of 50 of each, banded good morning, glute ham bridges, 25 staggered foot good mornings

Recovery: 1:00 hanging from pull up bar or rings