Posts By: Paul Cyr

WOD – 19 July

Wednesday 19 July 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%, 5 at 65%
  •       3 x 3 reps at 70.0% (if box squats, use 21x tempo)
  •       2 x 3 reps at 77.5%
  •       1 x max reps at 82.5%
  •       Focus should be explosive power from the chest to lockout

WOD (2 rounds for time):

  •       800m run
  •       50 push-ups
  •       30 dumbbell snatches (20 each arm, alternating with 50/35)
  •       Prowler push (R1 – down to target 4 and back; R2 – suicide → 1-2-3-4 for males, 1-2-4 for females) – pirate rules.

WOD – 18 July

Tuesday 18 July 2017:

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%
  •       3 x 3 reps at 70.0% (if box squats, use 21x tempo)
  •       2 x 3 reps at 77.5%
  •       1 x max reps at 82.5%
  •       Focus should be explosive power from the bottom of the squat

WOD (4 rounds at each station, no transition time)

  •       Minute1 – 9 front squats (175/115, from floor)
  •       Minute2 – 12 CTB pull-ups
  •       Minute3 – 15 rower / assault bike cals (15 – males, 12 – females)
  •       Minute4 – rest

 

Run in waves with all athletes starting on front squats. Matchup athletes of similar ability to minimize barbells.

WOD – 17 July

Monday 17 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym Nasty. 10 minutes for GOAT work followed by…
Gym Nasty WOD (AMRAP5)
·       5 TTB

  •       30 double-unders (if you don’t complete the set unbroken, add 3 burpees)

Team WOD (“Holleyman Redux”, AMRAP25, with athletes alternating full rounds)

  •       5 wall balls (20/14)
  •       3 HSPUs
  •       1 power clean (185/135)

WOD – 15 July

Saturday 15 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes) – Squat clean (10-8-5-4-3-2-1) using 50%/60%/70%/75%/80%/85%/90%+

WOD (AMRAP20):

  •   15-12-9 power snatches (115/75)
    ·   15-12-9 burpees-over-the-bar
  •   Rest three minutes
  •   9-12-15 TTB
    ·   9-12-15 bike cals
  •   Rest three minutes, then in time remaining, complete as many rounds as possible of:
  •   Prowler push (down to 4 and back) – pirate rules
  •   2 rope climbs

 

WOD – 14 July

Friday 14 July 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%, 5 at 65%
  •       2 x 4 reps at 65%
  •       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 chest to lockout

WOD (AMRAP14):

  •       Complete max unbroken close grip bench press (target 40% of your 1RM bench press)
  •       Every time you rack the weight, complete a 300m row
  •       Score is total close grip reps (record weight)

 

WOD – 13 July

Thursday 13 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlift.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65%
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many touch-n-go reps as possible

Team WOD (“Daniel”, for time, hard cap of 20 mins)

  •       50 pull-ups
  •       Both athletes run 400m
  •       42 thrusters (95/65)
  •       Both athletes run 800m
  •       42 thrusters (95/65)
  •       Both athletes run 400m
  •       50 pull-ups

 

Comp athletes only may attempt this solo, reducing the thrusters to 21 each round (with no scaling as a solo athlete). Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Image result for Daniel Crabtree

WOD – 12 July

Wednesday 12 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym Nasty WOD (4 rounds of 40s on / 20s off at each station)

  •        40s hollow hold / 20s rest
  •        40s plank / 20s rest
  •        40s Superman extension / 20s rest

Team WOD (for time)

  •       200 double-unders (or 200 singles plus 30 burpees)
  •       Couplet x 2 = 10-9-8-7-6-5-4-3-2-1 of KB swings (1.5/1.0) and box jumps (24/20)
  •       40 assault bike calories (pirate rules)

 

Complete all of the double unders with one athlete working at a time. Then, each athlete completes the 10-to-1 couplet — one athlete completes 10 KB swings while the other completes 10 box jumps and switch. Each athlete will complete the full 10-to-1 for both movements. Finally, complete 40 assault bike calories.

WOD – 11 July

Tuesday 11 July 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%, 5 at 65%
  •       2 x 4 reps at 65%
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many reps as possible

WOD (“Grace Interrupted”, for time with a 14-minute cap)

  •       15 clean & jerks (135/95)
  •       400m run
  •       40 wall balls (20/14)
  •       400m run
  •       15 clean & jerks (135/95)

 

Run in two heats with strict time cap as necessary.

 

WOD – 10 July

Monday 10 July 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

WOD1 (EMOM6)

  •       5 squat cleans (target 60%-70% of your 1RM)

 

WOD2 (AMRAP6, in teams of two)

  •       AMRAP6 – Max calorie bike

 

Three minutes rest/transition between wods. WODs run in waves of no more than 12 athletes depending on class size with all athletes starting on WOD1.