Posts By: Paul Cyr

WOD – 8 August

Tuesday 8 August 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym Nasty WOD

WOD – 7 August

Monday 7 August 2017:

First day of July on-ramp classes

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65% (if box squats, use 21x tempo)
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the bottom of the squat

 

WOD – 5 August

Saturday 5 August 2017:

Trainer led warm-up and assistance – 10 minutes

Strength: Built into WOD

Team WOD (in teams of 2)

AMRAP6

  •       9 rounds of “The Chief” using 115/75 (3 cleans, 6 push-ups, 9 air squats)
  •       Max cals on bike in time remaining
  •       Rest 6 minutes, followed by…

 

AMRAP6

  •       8 rounds of “The Chief” using 135/95
  •       Max cals on bike in time remaining
  •       Rest 6 minutes, followed by…

 

AMRAP6

  •       7 rounds of “The Chief” using 155/115
  •       Max cals on bike in time remaining
  •       Rest 6 minutes, followed by…

 

AMRAP6

  •       6 rounds of “The Chief” using 185/135
  •       Max cals on bike in time remaining

 

Run in two waves. W1 works while W2 rests. Record total calories.

WOD – 4 August

Friday 4 August 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Overhead press (any). Choose a shoulder-to-overhead movement and stick with that movement during the entire cycle (strict press, push press, jerk)

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60%
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible

WOD (“Jackie”, for time)

  •       1,000m row
  •       50 thrusters (45# bar, all athletes)
  •       30 pull-ups

WOD – 3 August

Thursday 3 August 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15 minutes): Gym Nasty WOD

In teams of two, complete “Flight Simulator” (5-to-50-to-5 of double-unders alternating athletes). Each time you fail to complete a set unbroken, you owe a rope climb (to be completed at the end of “Flight Simulator”. If you are not proficient at double-unders, spend 10 minutes working on double-unders and then complete three rope ascents.

WOD (EMOMs, 3 times at each station)

Minute1: 20 wall balls (20/14)

Minute2: 50m farmer’s carry with trap bar (185/135, scale using KBs)

Minute3: Prowler push (high down, low back)

Minute4: 20 TTB

Minute5: 200m run (if not complete in one minute, rest is reduced)

Minute6: Rest

 

Run in waves of three athletes with all athletes starting on wall balls. If there are more than 18 athletes, increase number of athletes in each wave to four and one athlete can scale Prowler to 15 assault bike calories.

WOD – 2 August

Wednesday 2 August 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Deadlifts.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60%
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, final set – max touch-n-go reps

WOD (Ascending Ladder, AMRAP7)

  •       1 clean (135/95) + 1 lateral bar-over-burpee
  •       2 cleans (135/95) + 2 lateral bar-over-burpees
  •       3 cleans (135/95) + 3 lateral bar-over-burpees
  •    Increase by one repetition for both movements each round. Run in two heats for larger classes.

 

Cashout (three minutes after WOD) = 30 calorie row immediately followed by 400m sprint. Heat1 completes cash-out while Heat2 completes WOD. Heat2 completes cash-out three minutes after WOD ends.

WOD – 1 August

Tuesday 1 August 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60%
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible

WOD (for time):

  •   60 ab-mat sit-ups
  •   50 Russian KB swings (2.0/1.5)
  •   40 push-ups
  •   50 ab-mat sit-ups
  •   40 Russian KB swings (2.0/1.5)
  •   30 push-ups
  •   40 ab-mat sit-ups
  •   30 Russian KB swings (2.0/1.5)
  •   20 push-ups

 

WOD – 31 July

Monday 31 July 2017:

Strength (20 minutes): Back squat.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60% (if box squats, use 21x tempo)
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the bottom of the squat

Team WOD (“Stop Flavia”, AMRAP15):

  •   30 thrusters (95/65)
  •   30 pull-ups
  •   30 wall balls (20/14)
  •   30 calories row

 

One athlete works at a time; divide however you see fit.