Archive | July, 2017

Monday’s WOD

Warm-Up:

EMOM 12, alternating:
a) Jog 100m
b) 10 Goblet Squats, slow eccentric + pause at bottom
c) 30-40 Single Unders + 10-15 Double Unders

Strength:

Front Squat 4-4-4-4-4

WOD:

For Time:
100 Double Unders
10 Power Cleans, 185#/115#
400m Run

TIMECAP: 9:00

Extra Work:

Weighted Back Rack Carry

6x100m

Notes
Use a weight which is challenging but manageable. Focus on keeping good posture with abs engaged.

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Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 100m Jog
b) 12 Walking Lunges, slow eccentric

Strength:

Farmer Carry 800m For Time

TIMECAP: 12:00

WOD:

3 Rounds For Time:
800m Run
20 Thrusters, 95#/65#

TIMECAP: 23:00

Extra Work:

Front Squat 4-4-4-4-4

Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.

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Thursday’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 heavy set

WOD:

AMRAP 20:
30 Double Unders
10 Assault Bike OR Row Calories
1:00 Rest

Extra Work:

Landmine Press/Lateral Raise/Rear Delt Fly Complex

3 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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Wednesday’s WOD

Warm-up:

3 Sets:
5 Pullups
10 Pushups
15 Hollow Rocks

Strength:

AMRAP 15:
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation

WOD:

For Time:
100 Pullups
100 Pushups
100 Sit-Ups
100 Squats

Athlete must complete the full 100 repetitions of each exercise before moving onto the next one.

TIMECAP: 30:00

Extra Work:

@ 6:
Assault Bike 10:00
Row 10:00
Run 10:00

 

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Tuesday’s WOD

Warm-up:

8 Minutes:
10 Goblet Squats, slow eccentric
10 Steps Forward Crawl
10 Perfect Burpees

Strength:

Back Squat 5-5-5-5-5

WOD:

AMRAP 12:
9 Dumbbell Deadlifts, 50#/35#
6 Burpees
3 Dumbbell Power Cleans, 50#/35#

Extra Work:

15:00 working on one of the following, listed from lowest to highest proficiency:
-Tripod Hold (Goal: 5 x 0:30 Hold)
-Tripod Liftoff (Goal: 5×5 Controlled Reps)
-Tuck Headstand (Goal: 5 x 0:30 Hold)
-Headstand (Goal: 5 x 0:30 Hold)
-Pike Press Headstand (Goal: 5×5 Controlled Reps)
-Frog Stand (Goal: 5 x 0:30 Hold)

 

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