WOD – 8 May

Monday 8 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlifts. On a clock, complete 10 reps every two minutes. Start with 40%-45% of your 1RM and increase weight 5-10 pounds per week. If a weight feels too heavy or you fail to complete all of the sets, continue with that weight each session until you feel that you can add weight again.

WOD1 (EMOM10)

  •       2 hang snatches + 1 overhead squat (target 60%-80% of 1RM snatch). You may increase weight throughout the ten minutes.

 

WOD2 (Two times through at each station, run in equal-sized waves, 15 second transition):

  •       One minute = max TTB
  •       One minute = max box jumps (24/20)
  •       One minute = 15 cals on bike (or max cals as a scale up/down)
  •       One minute = rest

 

Facebook Comments

WOD – 6 May

Saturday 6 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat

  •       10 reps at 45%, 5 at 55%, 5 @ 70%+, then…
  •       3 x 3 at 85%+

WOD (“Thumper”, AMRAP15):

  •       One round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
  •       30 double-unders (2-for-1 singles)
Facebook Comments

WOD – 5 May

Friday 5 May 2017:

Trainer led warm-up and assistance – 10 minutes with a focus on review of the push press using empty barbell

Strength (15-20 minutes): Push press. 10 reps at 40%; 8 reps at 55%; 5 sets of 5 reps using 65%-75% of your IRM. Complete 8-10 band pull-aparts between sets

WOD – Cinco de Mayo WOD

Facebook Comments

WOD – 4 May

Thursday 4 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlifts. On a clock, complete 10 reps every two minutes. Start with 40%-45% of your 1RM and increase weight 5-10 pounds per week. If a weight feels too heavy or you fail to complete all of the sets, continue with that weight each session until you feel that you can add weight again.

WOD1 (AMRAP7)

  •       7 one-arm DB snatches (50/35, 7 each arm)
  •       7 box jumps (24/20)
  •       7 burpees

 

Cashout = 25 cals on bike + 25 TTB for time

 

Facebook Comments

WOD – 3 May

Wednesday 3 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Bench press. 10 reps at 40%; 8 reps at 55%; 5 sets of 5 reps using 65%-75% of your IRM. Complete 8-10 band pull-aparts between sets

  •       800m run + 40 American KB swings (1.5/1.0)
  •       400m run + 20 American KB swings (1.5/1.0)
  •       200m run + 10 American KB swings (1.5/1.0)
  •       400m run + 20 American KB swings (1.5/1.0)
  •       800m run + 40 American KB swings (1.5/1.0)
Facebook Comments

WOD – 2 May

Tuesday 2 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65% of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in April for these sets.

WOD (for time):

  •       40-30-20-10 wall balls (20/14)
  •       40-30-20-10 ab-mat sit-ups
  •       Complete one rope climb after each couplet (four total)
Facebook Comments

WOD – 1 May

Monday 1 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength: GOAT Day – EMOM20

  •       Odd minutes – movement one
  •       Even minutes – movement two

Athletes select two GOATs from the following – double-unders, pistols, overhead squats, handstands (get inverted and practice holds or alternate shoulder/cone taps). During the odd minutes, you work on the first movement; during the even minutes, you work on the second movement. The goal is not max reps but improved form and efficiency without creating fatigue that will affect the next round.

Team WOD (sort of)

  •       AMRAP4 – 18 power cleans (95/65) – 18 burpee pull-ups – max cal row/bike
  •       Rest four minutes
  •       AMRAP4 – 15 power cleans (115/80) – 15 burpee pull-ups – max cal row/bike
  •       Rest four minutes
  •       AMRAP4 – 12 power cleans (135/95) – 12 burpee pull-ups – max cal row/bike
  •       Rest four minutes

Work in teams of two. Athlete2 works while Athlete1 rests. 24-minutes on a running clock.

Facebook Comments