Archive | July, 2017

Tuesday’s WOD

Warm-Up:

EMOM 8, alternating:
a) 0:45 Assault Bike or Row, easy-to-moderate pace
b) 0:45 Single Leg Glute Bridges, switching legs every 5 reps

Strength:

Back Squat 5RM

WOD:

Every 2:00 x 12
0:30 Max Calories

Extra Work:

For Time:
21 Thrusters, 115#/75#
15 Thrusters, 155#/105#
9 Thrusters, 185#/115#

TIMECAP: 6:00

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Monday’s WOD

Warm-Up:

5 Sets:
5 Power Clean from Hip
5 Power Clean from Knee
5 Front Squats
5 Press from Split

Strength:

Power Clean + Clean + Front Squat + Push Press + Jerk

Build to Max

WOD:

3-6-9-12 For Time:
Bar Muscle-Ups
Sumo Deadlift High Pull, 135#/95#

TIMECAP: 14:00

Extra Work:

50′-50′-50′, 3×50′

Notes
This is power work, not conditioning.
Athlete should build over the first three sets to a weight which is challenging, but manageable. They should be explosive throughout the full effort (slowing down is acceptable, walking or stopping is not.) Repeat that weight for three more sets.

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Friday’s WOD

Warm-Up:

3 Sets:
50′ Death March, light weight, slow eccentric
15 Hollow Rocks + 0:20-0:30 Hollow Hold
5 Tap Swings on Pullup Bar + 0:10 Second Active Hang

Strength:

Clean Grip Deadlift

5-5-5-5-5

WOD:

21-15-9 For Time:
Deadlift, 275#/185#
Toes-to-Bar

TIMECAP: 8:00

Extra Work:

Double Deadlift Overhand Hold

3 x Max Effort
50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar

Notes
Higher end of the loading range is preferable so long as the athlete can get a decently long hold (15+ seconds.) Axle bar is preferable.

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Thursday’s WOD

Warm-Up:

5 sets:
5 Muscle Snatch from Hip
5 Power Snatch from Mid Thigh
5 Overhead Squats
5 Hang Snatch (Above Knee)

Strength:

Hang Snatch (Above Knee)

5×2, perform each set 5-10lbs heavier than used two weeks ago

WOD Training:

EMOM 15, alternating:
a) 6-12 Ring Pushups
b) 2-6 Strict Chin-Ups
c) 10-15 GHD Sit-Ups

Extra Work:

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Legless Rope Climb
2) Legless Rope Climb
3) Long Rope Pull
4) Medium Rope Pull
5) Short Rope Pull
6) Lying-to-Standing Rope Climb

 

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Wednesday’s WOD

Warm-Up:

4 sets:
5 Power Clean from Hip
5 Front Squats
5 Squat Cleans from above knee
5 Squat Cleans from below knee

Strength:

Clean Pull + Clean + Hang Clean (Below Knee) + Hang Clean (Above Knee)

5×1, perform each set 5-10lbs heavier than used two weeks ago

WOD:

3 Rounds For Time:
15 Handstand Pushups
21 Chest-to-Bar Pullups
100′ Goblet Walking Lunge, 70/53

TIMECAP: 18:00

Extra Work:

Landmine Press/Lateral Raise/Rear Delt Fly Complex

4 Sets/side

Notes
A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.

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