WOD – 27 February

Thursday 27 February 2014:

Warm-up (5 mins):  PVCs, KB swings, runner’s stretch, downward dog, air squats

Strength (15 mins, incl assistance):  Deadlift – 3×10 de-load (Cycle 2, Week 4 on Prilepin sheets)

Assistance:  Good mornings 3×10

WOD (10 minutes):

·     KB swings: 21-18-15-12-9-6-3 (1.5/1.0; Games athletes use 2.0/1.5). Each set must be unbroken. For example, if you complete 13 of 15 KB swings and need to put the KB down, you must start the set of 15 again beginning at rep1

·     Complete as many rounds of Cindy as possible in time remaining. Record time and Cindy score (rounds plus reps)

Note – Games WOD 14.1 will be released tonight.

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WOD – 26 February

Wednesday 26 February 2014:

Core WOD and GOAT work

Team WOD (2 rounds in teams of 2, for time):

·   40 cleans (any, 115/75)

·   40 calorie row

·   30 shoulder-to-overhead (115/75)

·   30 calorie row

·   20 snatches (any, 95/65)

·   20 calorie row

·   10 thrusters (any, 95/65)

·   10 calorie row

One bar per team and one athlete works at a time (teams must change weight on their own); partition as needed.

Games athletes – work together and changes weights to 135/95 and 115/75.

Striking WOD (6:30pm class only; follows CORE WOD and GOAT work)

Complete CORE WOD; GOAT work is shadow boxing

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

WOD (2 rounds):

·   8 cleans (any, 95/65), 8 combinations to focus mitt (1-2-3-4)
·   10 burpees

·   8 shoulder-to-overhead (95/65), 8 combinations to focus mitt (1-2-3-4-5-6)
·   10 burpees
·   8 thrusters (95/65), 8 combinations to focus mitt (PH(2)-elbow(2)-3-6)
·   30 seconds rest

Cashout (after both athletes have completed the wod) -5 minutes on heavy bag with athletes alternating every 30 seconds. Odd minutes = 1-2; even minutes = 3-4.

Do not complete both the regular and striking wods

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WOD – 25 Feburary

Tuesday 25 February 2014:

Warm-up (5 mins):  PVCs, sandbag shoulder-to-overhead, push-ups, jump squats, abmat sit-ups

Strength (10 mins, incl assistance):  Strict press – 3×10 de-load (Cycle 2, Week 4 on Prilepin sheets). Complete band pull-aparts between sets.

Assistance: In wod; heats of no more than 16 to accommodate both wods.

WOD1 (AMRAP8)

·     5 HSPUs

·     7 TTB

·     9 box jumps (24/20)

– two minute rest –

WOD2

·     In teams of two, complete 2,000m row (required format — each rows 400m, each rows 300m, each rows 200m, each rows 100m)

 

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WOD – 24 Feburary

Monday 24 February 2014:

Warm-up (5 mins):  PVCs, jump rope, goblet squats, push-ups, ab-mats

Strength (10 mins, incl assistance):  Back squat – 3×10 de-load (Cycle 2, Week 4 on Prilepin sheets)

Assistance:  In wod.

Benchmark WOD4 (AMRAP12):

·     10 wall balls

·     10 pull-ups

·     10 push-ups

·     20 double-unders

Games athletes = AMRAP15 and use 15-15-15-30 for rep scheme

 

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WOD – 21 Feburary

Friday 21 February 2014:

Warm-up (5 mins):  PVCs, downward dog, KB swings, sandbag front squats, Russian baby-maker

Strength (12 mins, incl assistance):  Deadlift –  complete either 3 sets of 4-5 -OR- 4 sets of 3-4, working to failure on the last set (Cycle 2, Week 3 on Prilepin sheets)

Assistance:  In wod.

WOD (EMOM16)

·   Minutes 1,5,9,13 = 10 one-arm KB snatches (1.5/1.0) – right arm
·   Minutes 2,6,10,14 = 30 double-unders

·   Minutes 3,7,11,15 = 10 one-arm KB snatches (1.5/1.0) – left arm
·   Minutes 4,8,12,16 = 5 pistols (each leg)

Balance of each minute is rest.

Striking WOD and ON-RAMP (5:30pm class only)

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

Striking Skill Work (mandatory):  5 minutes of shadow boxing

WOD1 (EMOM6)

·   Odd minutes = 15 double-unders, 10 push-ups
·   Even minutes = 10 combinations to focus mitt (1-2-3-4-5-6)

WOD2 (EMOM6)

·   Odd minutes = 10 burpees
·   Even minutes = 12 combinations to focus mitt (3-4 only) – focus on strong rotation and throwing punches without dropping hands.

Balance of each minute is rest. Athletes pair up; both complete WOD1, then both complete WOD2.

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WOD – 20 Feburary

Thursday 20 February 2014:

Warm-up (5 mins):  PVCs, push-ups, jump squats, bar hangs/twists, ball slams

Strength (12 min cap, incl assistance):  Bench press – complete either 3 sets of 4-5 -OR- 4 sets of 3-4, working to failure on the last set (Cycle 2, Week 3 on Prilepin sheets)

Assistance:  In wod. Heats of no more than 8 w/spotters.

WOD (4 rounds for time, cap = 12 minutes)

·   7 bench press (225/145)
·   21 calorie row

Scale bench to make sure you can finish under cap. Weight should be consistent with your Cycle2/Week2 Prilepin weight (last week).

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WOD – 19 February

Wednesday 19 February 2014:

Core WOD and GOAT work

Team WOD (in teams of 2 for time)

·   50 front squats (115/80), first rep and each transition from ground
·   50 pull-ups
·   50 cleans (any, 115/80)
·   50 burpees
·   50 shoulder-to-overhead (115/80), first rep and each transition from ground
·   50 box jumps (24/20)

One bar per team; one athlete works at a time. Complete all reps of each movement before moving to the next.

Striking WOD (6:30pm class only; follows CORE WOD and GOAT work)

Complete CORE WOD; GOAT work is shadow boxing

Warm-up: Neck, shoulder, wrist and mid-line rotational stretching.

WOD (2 rounds):

·   5 front squats (115/80), 5 combinations to focus mitt (1-2-3-4)
·   10 pull-ups, 5 combinations to focus mitt (1-2-3-4-5-6)

·   5 cleans (any, 115/80), 5 combinations to focus mitt (1-2-3-4)
·   10 burpees, 5 combinations to focus mitt (1-2-3-4-5-6)
·   5 shoulder-to-overhead (115/80), 5 combinations to focus mitt (1-2-3-4)
·   10 box jumps (24/20), 5 combinations to focus mitt (1-2-3-4-5-6)

Do not complete both the regular and striking wods

 

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WOD – 18 Feburary

Tuesday 18 February 2014:

Warm-up (5 mins):  PVCs, push-ups, sandbag GTO, single-unders, mountain climbers

Strength (15 mins, incl assistance):  Strict press – complete either 3 sets of 4-5 -OR- 4 sets of 3-4, working to failure on the last set (Cycle 2, Week 3 on Prilepin sheets)

Assistance:  In wod.

WOD1 (EMOM6, Joe Shea barbell complex)

Joe Shea barbell complex = 2 deadlifts followed by one power squat clean followed by two push press / push jerk / split jerk.

Two minutes rest / transition

WOD2 (teams of two; AMRAP10)

·   3 cleans (any; 155/105)
·   5 HSPUs

·   7 TTB

One athlete works at a time and completes a full round (conga line style)

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WOD – 16 Feburary

Monday 17 February 2014:

Warm-up (5 mins):  PVCs, KB swings, bar twists, sandbag squats, Russian baby makers

Strength (12 mins, incl assistance):  Back squat – complete either 3 sets of 4-5 -OR- 4 sets of 3-4, working to failure on the last set (Cycle 2, Week 3 on Prilepin sheets)

Assistance:  In wod. Run in heats of no more than 12 athletes, cap time as needed.

Benchmark WOD3 (4 rounds, for time)

·   7 front squats, from floor (135/95)

·   14 pull-ups

·   21 KB swings (1.5/1.0; Games athletes use 2.0/1.5)

Compare to 20-January. This wod will appear again March.

Programming note – please carefully plan your rest day(s) this week. Week 3 of each cycle represents the “heaviest” week and athletes must take caution not to overload. The wods are not scheduled to be done 6 days in a row.

 

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