WOD – 9 February

Tuesday 9 February 2016:

Warm-up (10 mins): 200m row ( in waves) followed by trainer-led mobility with a focus on hips and external rotation. Squat therapy focusing on proper squat depth and knee tracking. Accumulate sufficient warm-up reps.

Strength (20 mins):

  •       Back squat – warm-up sets of 10 reps and 5 reps using 45% and 55% of 1RM followed by Wendler (3-3-3+)
  •       Finish with 15 front squats using first warm-up weight (45% of 1RM back squat)

Assistance: None.

Team WOD (AMRAP18)

  •       12 wall balls (20/14)
  •       6 TTB
  •       Athletes must alternate rounds.
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WOD – 8 February

Monday 8 February 2016:

Warm-up and assistance (10 minutes): Trainer-led shoulder and chest mobility followed by 15 push-ups and 10 ring-dips. Conclude with a review of bench press including hand position, arm angle, foot placement and arch.

Strength (15 mins):

  •       Bench press – warm-up sets of 10 reps and 5 reps using 45% and 55% of 1RM followed by Wendler (3-3-3+)

Assistance: Band pull-aparts between sets

Benchmark WOD2 (AMRAP14)

  •       40 burpees – 30 cleans (any, 135/95) – 20 shoulder-to-overhead (135/95)
  •       30 burpees – 20 cleans (any, 135/95) – 10 shoulder-to-overhead (135/95)
  •       20 burpees – 10 cleans (any, 135/95)
  •       Max burpees in time remaining.

 

Score is total number of reps (R1=90; R2=60; R3=30). If you make it to max burpees, your score is 180 + number of burpees completes after your last clean. You must complete each movement’s prescribed reps before moving on to the next movement. Complete 40 burpees, complete 30 cleans, complete 20 STO, etc.

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WOD – 6 February

Saturday 6 February 2016:

Warm-up (15 mins): Trainer led warm-up with a focus on shoulder mobility followed Burgener warm-up and snatch balance (accumulate 25-30 reps of snatch balance using PVC). Review hang snatch and overhead squat with PVC or empty barbell.

Strength (EMOM10):

  •       2 hang snatches + 1 overhead squat
  •       Target 60% – 85% of 1RM snatch

WOD (AMRAP10 – Open 11.4)

  •       60 bar-facing-burpees
  •       30 overhead squats (120/90)
  •       10 muscle-ups (scale = 20 CTB + 20 Ring Dips ; 30 pull-ups + 30 push-ups)
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WOD – 5 February

Friday 5 February 2016:

Warm-up (10 mins): Trainer-led shoulder mobility utilizing PVC and bands followed by a review of the press series using an empty barbell accumulating at least 10 reps of each movement. Trainer review of Turkish get-ups with light KB. Have each athlete complete one TGU with KB held in different arm each time.

Strength (20 mins):

  •       Strict press – warm-up sets of 10 reps and 8 reps using 40% and 50% of 1RM followed by Wendler (5-5-5+)
  •       Finish with max push press reps using final Wendler weight

Assistance: Band pull-aparts between sets

Striking WOD1 (AMRAP6)

  •       10 Calorie Row
  •       5 HSPUs
  •       5 striking combinations to focus mitt (1-2-1-2-3-4-5-6)

 

Core WOD (AMRAP5)

  •       Max Turkish Get-ups 1.5/1.0 alternate hands

 

Striking wod – athlete2 spots for athlete1 for AMRAP6, then switch (total running time of 12 minutes plus transition).

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WOD – 4 February

Thursday 4 February 2016:

Warm-up (10 mins): Trainer led warm-up with a focus on front squat, squat clean, strict/push press and thruster using an empty barbell.

Strength (each round is two minutes on a clock):

  •       “Clusters” (squat clean thrusters) – 8-5-4-3-2-1+
  •       Use 50%-60%-70%-80%-90%-90%+ of 1RM strict press

WOD (AMRAP12)

  •       50 calorie row
  •       40 wall balls (20/14)
  •       30 TTB
  •       20 power cleans (135/95)
  •       10 CTB pull-ups

 

Cashout (5 min cap) = Mini flight simulator (10-20-30-40-30-20-10). All sets must be unbroken. Scale is practice dubs for 5 minutes.

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WOD – 3 February

Wednesday 3 February 2016:

Warm-up (10 mins): Two minutes at each station with an equal number of athletes rotating through stations – rowing, foam roller, hamstring stretch/mobility. Followed by trainer-led review of the deadlift using empty barbells.

Agility (EMOM4 + 4):

Minutes 1-2: 10 Box Jumps 24/20

Minutes 3-4: 5 Box Jumps 30/24

Minutes 5-8: In time remaining, and as comfortable, establish a max height box jump. If an athlete fails two jumps, he/she may not continue.

Strength (20 mins):

  •       Deadlift – warm-up sets of 10 reps and 8 reps using 40% and 50% of 1RM followed by Wendler (5-5-5+)

WOD (EMOM15)

  •       Minute 1: 1 KB swing (1.5/1.0) + 1 burpee
  •       Minute 2: 2 KB swings (1.5/1.0) + 2 burpees
  •       Minute 3: 3 KB swings (1.5/1.0) + 3 burpees

 

Continue with the ladder format, adding one KB swing and one burpee each minute until failure to complete the required work within the minute. Upon failure athletes complete 10 burpees every minute for each remaining minute.

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WOD – 2 February

Tuesday 2 February 2016:

Warm-up and assistance (10 minutes): Trainer-led shoulder mobility utilizing PVC and bands. Conclude with 3 sets of 10 push-ups focusing on maintaining an appropriate arm angle

Strength (15 mins):

  •       Bench press – warm-up sets of 10 reps and 8 reps using 40% and 50% of 1RM followed by Wendler (5-5-5+)

Assistance: Band pull-aparts between sets

Team WOD (Teams of 3 athletes, for time)

  •       AMRAP3 – max calories on assault bike
  •       AMRAP3 – max ring dips
  •       AMRAP3 – max plated sit-ups (25/15), one ab-mat per team
  •       AMRAP3 – max rope climbs
  •       AMRAP3 – max calories on assault bike

There will be a 15-second transition between stations. Athletes will run in waves (two teams, six athletes total) with all teams starting on the assault bike. One athlete works at a time. Score is total reps with each rope climb worth 10 reps.

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WOD -1 Febuary

1 February 2016:

Warm-up (10 mins): Trainer-led squat therapy utilizing band assistance. Review of back and front squats using empty barbell accumulating at least 15 reps of each movement.

Strength (20 mins):

  •       Back squat – warm-up sets of 10 reps and 8 reps using 40% and 50% of 1RM followed by Wendler (5-5-5+)
  •       Finish with 20 front squats using first warm-up weight (40% of 1RM back squat)

Assistance: None.

Benchmark WOD1 (AMRAP9)

  •       15 calorie row
  •       10 thrusters (95/65)

 

Score – total rounds plus reps (1 cal = 1 rep). Compare to 4-January.

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