WOD – 20 June

Monday 20 June 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 – 18 June

Saturday 18 June 2016 (SKILLS CLINIC FROM 11-1)

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

WOD1 (AMRAP8)

  •        10 TTB
  •        20 push-ups
  •        30 air squats
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WOD – 17 June

Friday 17 June 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)

WOD1 (Every 90 secs x 8 rounds; 12 minutes total)

  •      Heavy clean (any) x 1
  •      Record heaviest successful attempt

WOD2 (AMRAP6)

  •      15 KB swings (1.5/1.0)
  •      30 double-unders (60 singles)
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WOD – 16 June

Thursday 16 June 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 (“Hangover”, for time with a 20-min cap)

  •      Hard 1,000m run (Judson Hill), followed by 4 rounds of
  •      7 shoulder-to-overhead (155/105)
  •      14 CTB pull-ups
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WOD – 15 June

Wednesday 15 June 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (15 mins):

  •      Back squat (15/10/5/5/3) using 40%/55%/70%/75%/80%
  •      Max back squat reps at 90% one 1RM (min = 1)

Team WOD (“Whiskey-Tango-Foxtrot”, for time)

  •      100 thrusters (95/65)
  •      100 wall balls (20/14)
  •      Each time you switch partners for either movement, both athletes must complete 10 burpees
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WOD – 14 June

Tuesday 14 June 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 (185/115)
  •       8 HSPUs
  •       15 calorie row (comp athletes – use assault bike)

 

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. Comp athletes increase DL weight to 225#

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WOD – 13 June

Monday 13 June 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%+
  •       On a clock – complete a set every two minutes as a group

WOD (4 rounds 40 seconds at each station with 20 second transition):

  •       Max reps – power cleans (135/95)
  •       Max reps – push-ups
  •       Max reps – sit-ups
  •       Max cals – assault bike (only 30s on assault bike)
  •       Rest
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WOD – 11 June

Saturday 11 June 2016 (OLY CLINIC FROM 11-1)

Trainer led warm-up and assistance – 10 minutes

Strength (20 mins):

  •       Deadlift (10-8-5-4-3-2-1) using 35%/50%/60%/70%/80%/85%/90%

WOD (Holleyman “Redux”, 20 rounds for time):

  •       5 wall balls (20/14)
  •       3 HSPUs
  •       1 power clean (185/125, do not exceed 80% of 1RM)

 

Comp team may increase to full Holleyman subject to time cap (end of class – 30 rounds and weight is 225/155).

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