by admin | Jul 30, 2017 | WOD
Monday, 31 July, 2017
WARM UP – MOBILITY
(8-10 mins)
Shoulder circles, band pull-aparts and presses, front rack stretches
WOD A
PUSH PRESS X 3
Use a 20 min running clock:
A1) 13 mins to find a 3RM Push Press
– Rest 2 mins –
A2) Every 2 min x 3 sets (@ 15, 17, and 19 mins) complete:
3 Push Press @ 85-90% of A1
WOD B
Alt. EMOM x 15 mins (5 sets of each movement)
1) 4-6 Strict/Deficit HSPU’s
2) 6-12 Kipping/Chest To Bar Pullups
3) 100′ Heavy KB Farmers Walk
—
-Work to your most challenging progression on all movements that will be sustainable across the 5 rounds
ACCESSORY
1) 30 secs on / 30 secs off x 8-10 rounds bike or row @ a challenging but sustainable pace
—
2) 3 Super Sets:
10-12 Half Kneeling SA KB Arnold Presses per arm @ 31X1 tempo
10-12 Crossover Reverse Flies @ 30X1 tempo
*Rest 90 secs between super sets
by admin | Jul 30, 2017 | Weekly Summary
Programming Summary: July 31st – August 6th
Monday: Push Press / Gymnastics WOD
Tuesday: Back Squat / WOD
Wednesday: Power Clean & Jerk / Deadlift – strength day
Thursday: Big Conditioning WOD
Friday: Front Squat / WOD
Saturday: Benchmark
Sunday: Snatch / Strength Work
by admin | Jul 29, 2017 | WOD
Sunday, 30 July, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up and movement prep
Squat + Overhead mobility work
—
Front squat / Clean / Jerk warm-ups and review WOD A
WOD A
6-8 min: movement primer
With an empty barbell and/or light weight complete 3 sets of:
3 position Clean x2 (2 + 2 + 2)
3-4 Tall Jerks (press bar to forehead height, then drive under to receiving position)
3-4 Press from split jerk position
—
Complete as a complex resting ~2 min between sets
WOD B
CLEAN & JERK
Every 3 min x 4 sets:
Sets 1-2: 3 Cleans + 3 Jerks @ 60% of 1RM
Sets 3-4: 2 Cleans + 2 Jerks @ 70% of 1RM
—
Every 2 min x 4 sets:
Sets 1-2: 1 Clean & Jerk @ 80%
Sets 3-4: 1 Clean & Jerk @ 85%
WOD C
BACK RACK BARBELL LUNGE X 10
5/leg alternating, front or back step permitted
Complete 3 rounds:
5 x Seated tall box jumps (1.1.1.1.1)
– Rest 15-20s –
10 x Alternating lunges (barbell back racked – 5/leg)
– Rest 2 min –
WOD D
Complete 3 rounds:
12-15 x Weighted hip extensions
5-6 x Strict pull-up + Strict toes to bar (alternate pull-up & ttb)
8-10 x Strict static dips
– rest as needed between movements –
by admin | Jul 28, 2017 | WOD
Saturday, 29 July, 2017
WARM UP – MOBILITY
1km run – steady pace
Dynamic joint warm-up / stretch
Roll out: calves, quads, glutes, back, lats, triceps
WOD A
10-12 min of Gymnastics practice / play time
Ideas: Beatswing / Kipping pull-ups
Handstand holds / Walking
Ring inversions / Lever progressions / Skin the cat
WOD B
FIGHT GONE BAD
3 Rounds of 1 min per station for total reps, rest 1 min between rounds:
Wallballs 20/14lb
Sumo Deadlift High Pull 75/55lb
Box Jumps 20″
Push Press 75/55lb
Row Cals
ACCESSORY
3 rounds:
6-8/side x KB Single leg RDL (@3111)
12-15 Dumbbell Bench press
12-15 x Dumbbell or Plate Reverse Flys
—
Cooldown & Stretch
by admin | Jul 27, 2017 | WOD
Friday, 28 July, 2017
WARM UP – MOBILITY
Dynamic joint warm-up
Dowel dislocates
—
Power snatch technique work & warm-up drills w/ dowel and/or empty barbell
WOD A
POWER SNATCH X 2
3-4 min warm-up time, then;
Every 2 mins x 8 sets:
Power Snatch (touch and go reps)
6 – 6 – 4 – 4 – 2 – 2 – 2 – 2
Start first set at ~50% of 1RM and add weight each set as needed building to a heavy double.
WOD B
THUNDERBELLS
Complete for time:
27 – 21 – 15 – 9 reps of:
Kettlebell Swing (24/16kg)
Ring Push-ups
200m run (after each round)
—
Rx for ring push-ups: rings set to lowest height, feet on a 20″ box. Scale to regular push-ups.
ACCESSORY
Tabata abs:
Complete 4 rounds of: (4 mins)
20s anchored / weighted sit-ups
10s Rest
20s Grasshoppers
10s rest
—
Crossover Symmetry “Plyo”
by admin | Jul 26, 2017 | WOD
Thursday, 27 July, 2017
WARM UP – MOBILITY
(7-8mins)
Dynamic warm-up, hip circles, thoracic rotations, pre-squat hip openers etc.
WOD A
FRONT SQUAT X 5
A1) 13 mins to build to a heavy set of 5 or 5RM Front squat (3-4 “heavy” sets at the most)
– Rest 2 mins –
A2) Every 2 min x 3 sets: (at 15, 17, 19 mins)
5 Front squats @ 85-90% of A1
(choose a weight where posture and position are ideal)
WOD B
DEVILLED LEGGS
Complete 5 rounds, each for time: (Score is the combined number of “seconds” for each round)
Every 4 mins:
10 Thrusters (75/55)
100ft Sled sprint (45/Empty)
—
4 athletes/group/bar and start each individual round EMOM.
Thrusters must be light, fast, and unbroken.
Sled should be a run/sprint each round
First rounds should be comfortably under 1 min (35-45s), scale as needed to move fast today.
Newer athletes, scale # of thrusters and/or to dumbbell thrusters or jumping squats.
(20 mins)
ACCESSORY
Roll-out quads + glutes
2 min couch stretch/side
2 min Pigeon stretch/side
Green band overhead / Lat stretch
by admin | Jul 25, 2017 | WOD
Wednesday, 26 July, 2017
WARM UP – MOBILITY
8-10 min:
Quick dynamic warm-up (include some lunge + squat warm-ups), Shoulder rotations, red band presses + pull aparts.
—
Review push press
WOD A
PUSH PRESS X 5
Use a 20 min running clock:
A1) 13 mins to find a 5RM Push Press
– Rest 2 mins –
A2) Every 2 min x 3 sets (@ 15, 17, and 19 mins) complete:
5 Push press @ 85-90% of A1
WOD B
EVENT 3 – 2017 REGIONALS (MODIFIED)
100-ft. kettlebell overhead walking lunge (24/16kg)
100 double-unders
50 wallballs (20/14 – 10ft)
10 rope climbs
50 wallballs
100 double-unders
100-ft. kettlebell overhead walking lunge
—
20 min time cap
ACCESSORY
5-7min aerobic cool down / flush,
then 3 rounds:
10 x L-Seated Arnold presses (DBs or KBs)
10 x Barbell Bicep curls
15-20 x GHD Sit-ups
then,
Crossover Symmetry: Recovery or Iron Scap
by admin | Jul 24, 2017 | WOD
Tuesday, 25 July, 2017
WARM UP – MOBILITY
Dynamic lower body running/jumping warm-ups
Green band hamstring floss (laying on the floor, 20-30s each: up, outside, and across the body)
Green band front rack floss, step on back or attach to rig (20-30s/side)
—
Power Clean, and touch and go technique review
WOD A
POWER CLEAN X 5
A1) 15 mins to find a 5RM “touch and go” Power Clean
– Rest 2-3 mins –
A2) Every 2 min x 3 sets:
5 Power Cleans @ 85-90% of A1
WOD B
DEADLIFT X 20
Warm-up deadlift to ~50% of 1RM, then complete:
1 set of 20 reps, and then 3 sets of 10 reps all at the same weight.
– Rest as needed but attempt to complete a set every 3-4 mins.
– Sets should be “touch and go” but controlled the whole way down, no bouncing or loss of tension at the bottom.
ACCESSORY
3 rounds, rest as needed:
10-12 x Hip extension + double dumbbell row holding top position
(Scale to regular hip extensions, then bent over dumbbell rows)
20s Hollow Rock + Max effort Hollow hold
2-3 Crossover “Plyo” movements
Optional Conditioning
20s Max effort Assault Bike / 1:40 rest x 5-7 sets
– If you are going to do the accessory work and the optional conditioning make sure you do the accessory first, finish with the conditioning.
