WOD – 28 April

Thursday 28 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (20 mins):

  •       Bulgarian split squats (2 x 12, each leg)
  •       In teams of 3, AMRAP5 – walking lunge with KB from weight stack to far platform and back (2.0/1.5)

Team WOD (for time)

  •        100 front rack lunges (50 each leg, 95/65)
  •        100 partner med-ball sit-ups (20/14)
  •        100 KB swings (1.5/1.0)
  •        100m broad jump + 100m sprint (each athlete)
  •       2 prowler suicides (high down and low back; 1-2-3-4 men; 1-2-4 women) – pirate rules – it pays to be a winner.

 

One athlete works at a time. Divide work however you see fit except broad jumps. For broad jumps – one athlete completes as many broad jumps as needed covering 100m and then sprints back. Upon completion of the run, athlete two completes as many broad jumps as needed covering 100m and then sprints back. Teams immediately complete two prowler suicides breaking up the work however they see fit.

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WOD – 27 April

Wednesday 27 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (25 mins; “Vigneault Challenge”)

  •       In ten minutes….
  •    Complete as many unbroken bench press reps with an empty bar as possible (45-male / 30-female). Any “rest” must be done with bar fully extended – no resting the bar on the chest. One your set becomes “broken”; rack the weight and rest 60 seconds. From there, complete as many reps as possible in the time remaining racking the bar as often as you like. Record number of unbroken reps and # of total reps.
  •       Athletes will work in teams of two with athlete one completing his/her entire 10 min AMRAP first (athlete two spotting/counting). Switch.

WOD (for time):

  •        One-mile sprint for time – make sure to note time in journal and use as a baseline for all future runs

 

Use the remaining time to focus on your mobility and/or work on GOATs.

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WOD – 26 April

Tuesday 26 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15 mins):

  •       2 x 10 good mornings (note weight)
  •      Prison deadlift: 4 x 10 @ 30% – 40% of 1RM deadlift

Skill/GOAT work (10-15 minutes)

Team WOD

  •      AMRAP10 – max calories on assault bike
  •      AMRAP10 – max calories on rower
  •      Two minutes rest between AMRAPs

 

One athlete works at a time; alternate as often as you like. For large classes, start half of teams on rower and the other half on the bikes then switch.

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WOD – 25 April

Monday 25 April 2016:

Trainer led warm-up and assistance – 5-10 minutes

Strength (10 mins):

  •        HSPU pyramid (10-8-6-4-2) or seated dumbbell shoulder-to-overhead (5 x 8)
  •        Hard cap of 10 minutes to accommodate multiple workout heats.

Benchmark WOD4 (“The Chief”, AMRAP3 x 5 with one minute of rest between rounds)

  •      3 power cleans (135/65)
  •      6 push-ups
  •      9 air squats

 

Every new round starts with the power cleans. Total score is full sets plus reps across the 5 rounds. There is no carry over. 3 rounds plus 15 reps and 3 rounds plus 12 reps is reported as 6 rounds plus 27 reps.

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WOD – 23 April

Saturday 23 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (30 minutes):  The strength section will be longer today and serve as the first wod. Complete the following rep scheme with the percentages below based on your 1RM back squat

  •        Back squat: 15-12-10-8-5-4-3-2-1+
  •        Front squat: 10-8-5-4-3-2-1+
  •        Percentages: 35%-45%-55%-65%-70%-75%-80%-85%-90%+

 

You will complete 15 back squats at 35% of your 1RM, rest for 30-45 seconds then complete 10 front squats using the same weight. You increase the weight to 45% of your 1RM and complete 12 back squats, rest for 30-45 seconds then complete 8 front squats. Continue this couplet until you can no longer front squat the prescribed weight and finish doing only back squats

WOD (4 rounds for time)

  •   3 muscle-ups (any)
  •   5 snatches (any, 135/95)
  •   30 double-unders

 

Scales = 3 muscle-ups → 5 CTB + 5 ring dips or 10 pull-ups + 10 push-ups; 30 double-unders → 60 single unders + 3 burpees

 

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WOD – 22 April

Friday 22 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (25 mins):

  •      Deadlifts (10-5-3-3-3-1) @ 50%-65%-75%-80%-85%-90%+
  •      Pendlay rows (5×5, go heavy and note weight)

WOD – Zack’s choice core and striking WOD

 

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WOD – 21 April

Thursday 21 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (18 mins):

  •      Bench press (1 x 12 at 45% of 1RM)
  •      Bench press (1 x 8 at 60% of 1RM)
  •      Bench press (1 x 5 at 75% of 1RM)
  •      Bench press (4 x 2 at 85%-90% of 1RM; last set is max reps)

Assistance: Band pull-aparts between sets

WOD (“Jet Fuel”, for time, cap = 20 mins)

  •   10-9-8-7-6-5-4-3-2-1 jerks (155/105)
  •   2-4-6-8-10-12-14-16-18-20 of pull-ups
  •   Scale weight and/or reps as needed (scaled reps = 10-to-1 and 1-to-10 in lieu of posted scheme)
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WOD – 19 April

Tuesday 19 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (20 mins):

  •       Strict press (5-3-1+ at 65%-75%-85% of 1RM)
  •       Push press/jerk (5-3-1+) using same weight
  •     These are done as an unbroken couplet and then followed by 3 attempts to work up to a heavy single push/split jerk. Goal is to not miss a single attempt.

Assistance: Band pull-aparts between sets

Benchmark WOD3 (AMRAP13)

  •      7 deadlifts (225/165)
  •       8 HSPUs
  •       15 calorie row (comp athletes – use assault bike)

 

Female RX barbell – 35+35 on each side. Female athletes should use 35# plates the base weight so that we don’t run out of 45# plates. Run in two heats with a mix of male and female athletes in each heat. Score is rounds plus reps with each full round = 30 reps.

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WOD – 18 April

Monday 18 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15 mins):

  •       Hang/power clean (10-8-5-4-3-2-1) using 60%/70%/75%/80%/85%/90%/90%+
  •       Target a set every two minutes
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