10.15 - 10.21

Virtuosity

In a 2005 open letter to CrossFit trainers, Coach Greg Glassman discusses the importance of virtuositydefined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete.

Basics.

Not just picking up the ‘A,B,C’s’ to get by during our training sessions but the goal of MASTERING the fundamentals.

Scale the weight , the movement , the pace etc in order to more fully understand and perform the training that day.

We DARE YOU.

The physical results are only a silly byproduct.

Fitness is just the vehicle.

UNBTN is way bigger than burpees.

Monday


5 Rounds:

1min. of Bench Press (135/75)

immediately into;

1min. of Kettle Bell SDHPs (53/35)


Rest 2min.


Metcon


In 10 Minutes get as far as possible:


10-20-30-40-50

Push Ups

Russian Swings


Tuesday


Back Squat 6x3 Tempo Squat

Same weight across


Nancy On Wheels


5 Rounds

15 Cal Bike/Row

15 OHS 95/65



Wednesday


Every 5 Min x 7 Rounds

15 Pull ups

5 Deadlifts (Climbing)

400m Run

*start at 50%*


Thursday


Push Press (Week 2 of 4)

Complete a few warm up sets


70% x 3

80% x 3

90% x Max Reps



Metcon

2 Min AMRAP

12/9 Calories Bike/Row

8 Push Jerks (135/95)

Max Burpees


Rest 2 Min x 5 rounds

*Score is only Burpees*


Friday


4 sets x 10 FRONT Rack Lunges (5 each)


Metcon

20 Min EMOM

Min 1: 15 Calories Row/Bike or Run 200m

Min 2: 20 Wall Balls

Min 3: 15 Romanian Deadlifts Barbell (don’t touch the floor)


*For minute 1 if you have biked this week please choose either a run or row!*


Saturday

Partner Wod 

5 Rounds: (0-10min.)
24 DB Snatch
24 Toes-To-Bar

10-17min. 
1mile run (in 200m intervals w/ Partner)

17-30min. (10min. AMRAP)
30 Hang Power Clean (115/75)
20 DB Bench Press





Sunday


AMRAP 35:
10 Cal Assault Bike
20 Cal Row
30 Double Unders
400m Farmer Carry with 1 KB 70/53lb (suitcase carry) 


*Switch arms as needed*
*If possible, switch every other round to an overhead carry. You may need to go a little lighter!*

*Stagger equipment as needed*

10.8 - 10.14

FOLLOW. LEAD.

When I walk in to the gym LOOKING TO BE COACHED, I excel. There is an obvious and recognizable difference in my training sessions when the focus is to be taught and to sincerely perform the tasks being asked of me.

The singularity of purpose involved in LISTENING and DOING is so simple and beautiful that it may qualify as meditation.

There is no ‘later.’

There aren’t any bills to be paid or traffic to deal with… not when the coach just asked for a warm-up of 3 rounds of 10 calories and 10 V-Ups.

“Shoulders behind the ears!” and, “lock out the Hip on those air squats guys” are OPPORTUNITIES to be better, to develop a skill set we didn’t possess yesterday and by doing so become better people.

The more we FOLLOW along.

The more time we spend as LEARNERS.

The better LEADERS we become.

We understand what it is to be taught and so we own an insider’s view that helps us TEACH. As we follow, we see the ways in which we can more effectively lead.

Monday


Bench Press (5 x 6 )
Complete 20 Unbroken Russian KB Swings after each set. Heavy as possible


For Time (15 Min Cap)
75 Double Unders 
50 Dumbbell Snatch 
75 Double Unders
50 Dumbbell Snatch 
75 Double Unders


Tuesday
Back Squats

6x3

3 Second "Negative" or Eccentric.  When you hit the 'bottom' go up full speed

For Time:
”DogTown”

30-20-10

DB Thrusters

TTB

Wednesday


EMOM x 10min.
Odd: 15/12 Cal Row
Even: 5 OHS (Climbing)

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

EMOM x 10min.
Odd: Run 200m
Even: 3 Power Cleans (70%)

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest


Thursday

Push Press

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

2 Rounds with a Partner100 strict Press100 Push Press100 Hang Power Clean
*Empty Bar only* *so much FUN*



Friday

4 sets x 10 FRONT Rack Lunges (5 each)

Metcon
15 Min EMOM
Min 1: 15/12 Calorie Row/Bike

Min 2: 20 Wall Balls

Min 3: 15 Romanian Deadlifts Barbell (don’t touch the floor)

Saturday

TEAM WORKOUT

12min. AMRAP: (You go, I go. Tag your partner)
10 Cal Bike or Row Sprint!
10 Power Snatches 115/75

Rest 5min.

5 Rounds: (Time CAP: 12min.)
20 Devil Press 35/20
30 Pull-Ups


Sunday


30 V-UPS

800m Run

200m Farmer Carry with (2) 70/53lb KBs
1 Mile Bike (Ladies .7 miles)
200m Farmer Carry with (2) 70/53lb KBs

800m Run30 V-Ups


10.1 - 10.7

What are you training for?

That is the lens we see every moment through.

In what ways are we trying to get better, to improve, to gain from the process we are involved in?

When we AREN’T asking this question - we are making the decision to disengage from our lives and give ‘CHANCE’ more control than it deserves.

Fuck chance.

We are in control of very few things in our lives, let’s not add to the list.

So the next time we are on our way to the gym, reading the daily workout, deciding what weight to put on the bar or what scale to use for pull-ups…let’s ask:

“What am I training for?”

Then map our behavior to that goal.

Monday


EMOM x 10min.
Odd: 200m Run
Even: 15 DB Bench Press
immediately into;
EMOM x 10min.
Odd: 15/12 Cal Bike
Even: 15 SDHP's 75/55


Max Effort on the Runs and Bike :)



Tuesday


Front Squat 3x10 (Last Week of the Cycle)


Metcon

10 Rounds

15 Wall Balls + 35 Double Unders

Wednesday

Teams of 2:

12min. AMRAP:
2000m Row

50 Weighted Sit Ups
Max Hang Cleans 115/75

REST 1 MINUTE


9min. AMRAP:
1000m Row

50 Weighted Sit Ups
Max Hang Cleans 135/95

REST 1 MINUTE


7min. AMRAP:
500m Row

50 Weighted Sit Ups
Max Hang Cleans 155/105

(You Should have 3/4/5 Min of work on the barbell. NO REST BETWEEN SECTIONS ONE PERSON WORKS AT A TIME)


Thursday

Push Press

Build Up to a heavy single (This is the beginning a short push press cycle aimed at building some lean muscle and strength!)

Metcon

10-8-6-4-2 Sandbag over Shoulder

50m Farmers Carry after each set


Friday

UNBTN JACKIE

For Time
30 Cal Bike

60 OHS 45/35

30 TTB
We will be retesting this in 8 Weeks.

SPRINT on the bike and OHS needs to be done in 2 sets no more.

Every 3 Min x 5 Rounds

Front Rack Lunges (Front foot Elevated) x 5

Each LegRomanian Deadlifts x 12


Saturday

Partner WOD


Minutes 1-6:

Odd: 20 Push Jerks  115/75
Even: Max Reps, Pull-Ups
Minutes 7-12:
Odd: 20 SDHP's 115/75
Even: Max Cals,  Assault Bike
Minutes 13-18:
Odd: 20 Push Jerks  115/75
Even: Max Reps, Pull-Ups
Minutes 18-24:
Odd: 20 SDHP's 115/75

Even: Max Cals,  Assault Bike


Sunday

Double Tabata (40sec work x 20sec rest x 4 rounds)

station 1.) Ground to Overhead (45/25)
station 2.) Bike for Cals
station 3.) Sit ups
station 4.) Double Unders
station 5.) Row for Cals



9.24 - 9.30

HOW YOU DO ANYTHING IS HOW YOU DO EVERYTHING

If my car is a mess there’s a pretty good chance that my career could use some extra attention as well. When my diet is off the rails i’ll bet my training hasn’t been completely on point either.

Training is a LIFESTYLE thing. It should be PART OF MY DAY.

So if I’m hitting my errand checklist involving laundry and recycling, chances are I will make the gym that night.

We often preach “consistency is king.”

Consistency in ALL THINGS is king. Just execute. Just do the things you need to do.

And when you don’t….do the thing you need to do next and get back on track.

Monday


Metcon (Time)

4 Sets:

10 Bench Press (Climbing)

immediately into;

300m row for time

-Rest 2min. After Each Round-


*Those 300s need to be HARD. Put your fastest time in for your score*


Metcon


For Time:

100 DB Power Cleans off Plates 50/35

*5 Burpees EMOM

*Start with Burpees




Tuesday


Week 4 


Front Squat

3x10 build off last few weeks & REMEMBER 1 Week LEFT!!!


EMOM x 18min.

Min. 1) 5 Thrusters (Climbing in weight)

Min. 2) 15 Toes-To-Bar/ Weighted Sit ups

Min. 3) 15/12 Cal Assault Bike



Wednesday 


Every 4 Min x 4 Rounds

400m Run

21 Russian Swings

Max Pull Ups


Rest 1 Min Between Rounds


Cash Out

800m Single Arm Farmers Carry

*Switch Arms as needed*




Thursday


Every 3 Minutes x 5 Rounds

5 Strict Press

1 Min Plank on Forearms 


Metcon

EMOM 10

10 Curls

5 Push up

10 Strict Press

5 Push Up


*ALL DONE WITH EMPTY BAR*


Friday


Power Clean 

Every 2min. x 10 Rounds:

10/7 Cal Assault Bike

2 Power Cleans (Climbing)


Metcon 

10min. AMRAP:

8 Toes-To-Bar

10 Front Rack Lunges 115/75



Saturday


Partner Wod 

35 Min Cap

In Teams of 2:


2 Rounds:

50 Cal Assault Bike

50 Pull-Ups


immediately into:


2 Rounds:

50 Alt. DB Snatches 50/35

100 Double Unders


immediately into:


2 Rounds:

50 DB Front Squats 50/35

50 Burpees




Sunday


Every 6min. x 4 Rounds

500m Row

400m Run

25 Double Unders

25 Russian KB Swings 70/53


* Try and keep score today! Score is your slowest Round*

9.17 - 9.23

G E T W H A T Y O U G I V E

We can be heard saying things like, “having a tough day? …just get in the door… lacking motivation? No worries , just get your butt in the UNBTN doorway and the atmosphere will handle the rest.” We believe this because we have seen it happen. We believe it because it has worked for us.

That’s great except we can’t ALWAYS MAKE A WITHDRAWAL.

We’ve got to make some deposits as well.

There have to be times where we get in the UNBTN door and WE BRING THE ATMOSPHERE TO A BETTER PLACE…FOR THE BENEFIT OF THOSE AROUND US

This finds its way into the gym in ways big and small… Help a new member find their way around. Tell your gym buddy you’ll try and go unbroken on the wall balls if they do too. It shows up as a willingness to laugh during the toughest workout that week and high five a coach as you walk on rubber legs toward your car grinning from ear to ear as you begin your day.

Make UNBTN a product of your energy and let yourself be a product of the collective energy of the entire UNBTN community.

Quote of the Week: “For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack.”


Rudyard Kipling,The Jungle Book

Weekly Challenge - The very next time you come to the gym, do something to CONTRIBUTE to the atmosphere in UNBTN.

Monday


Each WOD has a 10min. Time CAP. Split the groups up in any order. (2min. rest between sections)


3 Rounds:

15 OHS 95/65 

400m Run


3 Rounds:

20 Pull-Ups

20 Bench Press 135/75 


1 Round:

50 Burpee Box Jumps


Add all of your times together for the score. Ex.) 7:45+7:15+8:00= 23min.


Tuesday


FRONT SQUAT

week 3 3x10 increase


Metcon

20 on 10 off x 8 rounds. Stay at each station for the entire 4min. Then switch. No REST between movements.


Tabata Hang Power Clean

Tabata Front Squat

Tabata Shoulder To Overhead

Tabata Deadlift


(95/65 is RX Today so get ya reps in!)




Wednesday


Power SNATCH 

15min. Running clock...

5 Reps at 40%

5 Reps at 50%

3 Reps at 60%

3 Reps at 70%

2 Reps at 75%

Max Singles at 80% in remaining time.


*BE AN ATHLETE TODAY MOVE SOME WEIGHT*

*Once the clock starts, you just start moving through at your own pace. Keep your form solid, and lets share bars.

Once you get to that heavy single take your time. We are looking for quality reps with heavier weights. Use last weeks heavy single for percentages. 


Metcon


2min. AMRAP:

12/9 Cal Assault Bike Sprint

8 DB Snatch (50/35)

Max Burpees in remaining time


Rest 1min. x 5 Rounds


*Score is Burpees only


Thursday


5x5 Strict Press

After each *WORKING SET* 20 Russian Twist w/ Med Ball


15 Minute AMRAP


50 Double Unders

12 DB Power Cleans

20/15 Cal Row

100m Farmers Carry



Friday


Every 3:00 for 5 Rounds


5 Back Rack Lunges ea/ Leg

10 RDL 


(Use 60% of the 10Rep Last week)


EMOM 20 

Min 1) 200m Run

Min 2) 10 Strict Chin Up

Min 3) 20 Weighted Sit ups

Min 4) :45 sec Double KB Front Rack Hold



Saturday PARTNER


"A Chipper" Teams of 2:


65 Cal Row

65 HSPU/ Hand Release

65 Deadlifts 185/125

65 Toes-To-Bar

65 Box Jump Overs 30/24

65 Pull-Ups

65 Deadlifts 185/125

65 HSPU/ HRPU

65 Cal Row


Time cap: 35 minutes

(If you know just by looking at this, that you're not going to finish, then cut the reps to 50)


Sunday


Every 6min. x 5 rounds:

15/12 Cal Bike

15/12 Cal Row

200m Run

10 Hand release Push-ups

10 SDHP's 95/65


Try to finish each round as fast as possible and rest the remainder of the time.