Archive | August, 2017

Friday’s WOD

Warm-up:

4 Sets @ Easy Pace:
10 Single Arm Strict Press/side, light weight + controlled eccentric
20 Hollow Rocks or 0:30 Hollow Hold
0:15-0:20 Retracted Hang  https://youtu.be/QqnOK92Rk0Q

Strength:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

WOD:

AMRAP 15:
10 Push Press, 135#/95#
10 Toes-to-Bar
10 Goblet Jump Squats, 70/53
10 Pullups

Extra Work:

Assault Bike

5:00 @ 6, 3:00 @ 7, 2:00 @ 8

100/75 Calories For Time

3:00 @ 6 cooldown

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Thursday’s WOD

Warm-up:

10:00 @ Easy Pace:
Jog 200m
10 Goblet Walking Lunges, emphasize eccentric
10 Rotational Medicine Ball Throw/side

Strength:

Front Squat 3×2, use 80% of last week’s 3RM

WOD:

4 Rounds For Time:
200m Run
15 Thrusters, 45#/35#
10 Burpee

TIMECAP: 12:00

Extra Work:

3 Sets, Not For Time:
20 Back Rack Walking Lunges
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold

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Wednesday’s WOD

Warm-up:

4 Sets @ Easy Pace:
3 Muscle Snatch from Hip
3 Power Snatch from above knee
3 Full Snatch from below knee
10 Scapular Pullups
10 Scapular Pushups

Strength:

Snatch

15×1 EMOM
Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2
Reps 9-15: Work at athlete’s discretion between 85-95%

Notes
Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s discretion.

WOD:

Every 4:00 x 4:
30/25 Assault Bike or Row Calories
15 Power Snatch, 95#/65#

Extra Work:

For Time:
30 Box Jumps, 30″/24″
50 Overhead Squats, 95#/65#
75 Wall Ball, 20# to 10′/14# to 9′
100 Double Unders

TIMECAP: 18:00

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Tuesday’s WOD

Warm-up:

EMOM 15, alternating:
a) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings
b) 6-8 Ring Rows + 6-8 Pushups
c) 10 Glute Bridges, pause and squeeze at top

Strength:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine (medium difficulty)
-Incline (least difficult)

WOD:

5 Rounds, Not For Time:
10 Strict Handstand Pushups, challenging variation
5 Deadlifts, 90% of last week’s top single

TIMECAP: 20:00

Extra Work:

Behind the Neck Strict Press

5-5-5-5
X131 Tempo

Notes
X131 = Accelerate up, pause at top, three second eccentric, pause at bottom. Tempo and position take precedence over load.
Build over the first three sets to a challenging, but not maximal set. Fourth set is 90% of third set.

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Monday’s WOD

Warm-up:
5 Sets:
3 Power Clean from Hip
3 Full Clean from Knee
3 Push Press
3 Press from Split
3 Split Jerk

Strength:

15×1 EMOM
Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2
Reps 9-15: Work at athlete’s discretion between 85-95%

WOD:

10 Rounds For Time, 135#/95#:
1 Power Clean + 1 Hang Squat Clean + 1 Touch-and-Go Squat Clean + 1 Thruster + 1 Shoulder-to-Overhead

Each round must be completed unbroken, but athlete may set the bar down between rounds.

TIMECAP: 10:00

Extra Work:

Jog 400m @ 6 + 400m @ 7, + 200m @ 8

Rest 2:00-3:00

2 Mile Time Trial

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