Archive | September, 2017

Friday’s WOD

Warm-up:

3 Sets:
10 Single Arm Dumbbell Thrusters, light, left arm
10 Single Arm Dumbbell Thrusters, light, right arm
20 Superman Extensions w/Pause @ top
75-100 Jump Rope Single Unders

Strength:

Back Squat AMRAP 20 @ 85% of 1RM
Maximum: 40

WOD:

For Time:
3 Rope Climbs, 15′ Ascent
75 Thrusters, 75#/55#
3 Rope Climbs, 15′ Ascent
50 Overhead Squats, 75#/55#
3 Rope Climbs, 15′ Ascent
75 Butterfly Sit-Ups

TIMECAP: 18:00

Extra Work:

Bike 5:00 @ 6

3 Sets:
2000m @ 8-9
1000m @ 5-6

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Thursday’s WOD

Warm-up:

5 Sets:
5 Snatch Deadlifts
4 Snatch Pulls
3 Snatch High Pulls
2 Power Snatch
1 Snatch

Strength:

Snatch Pull + Snatch High Pull + Snatch + OHS

1-1-1, 4×1

WOD:

5 Rounds For Time:
15 Kettlebell Swings, 70/53
100′ Single Arm Kettlebell Rack Carry, 70/53, left arm
10 Handstand Pushups
100′ Single Arm Kettlebell Rack Carry, 70/53 right arm

TIMECAP: 20:00

Extra Work:

4 Sets for Quality:
10 Bulgarian Split Squats/side
10 Single Arm Z Press/side
10 Bodyweight Rows
20 Hip Extensions

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Wenesday’s WOD

Warm-up:

10:00 of:
Run 200m
10 Single Arm Kettlebell Rows/side
10 Rotational Medicine Ball Throws/side

Strength:

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

1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Bar Muscle-Up
3) Bar Muscle-Up Negative
4) Strict Chest-to-Bar Pullup
5) Strict Pullup
6) Pullup Negative (pronated grip)
7) Piked Assisted Pullup (pronated grip)

WOD:

Every 6:00 x 4 Rounds:
Run 200m
4/2 Muscle-Ups
Run 200m

Extra Work:

Row

5:00 @ 6, into 5 Sets:
3:00 @ 6-7 (22-26 Strokes/Minute)
2:00 @ 7-8 (24-28 Strokes/Minute)
1:00 @ 8-9 (26-30 Strokes/Minute)

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Tuesday’s WOD

Warm-up:

EMOM 12, alternating:
a) Jog 100m
b) 10 Glute Bridges, pause at top, control eccentric
c) 15 Hollow Rocks + 0:15-0:20 Hollow Hold

Strength:

Deadlift AMRAP 20 @ 80% of 1RM
Maximum: 40

WOD:

AMRAP 10:
5 Standing Broad Jumps
3 Cleans, 80% of 1RM

Extra Work:

Front Squat 80%x3x8
2:00 rest between sets

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Monday’s WOD

Warm-up:

3 Sets:
Unilateral Overhead Carry, 100′/side
50′ Forward Crawl + 50′ Backward Crawl
10 Tap Swings on Pullup Bar

Strength:

Push Press AMRAP 20 @ 85% of 1RM
Maximum: 35

WOD:

For Time:
100 Double Unders
30/20 Pullups
400m Run

TIMECAP: 8:00

Extra Work:

5:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative

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