WOD – 6 February

Thursday 6 February 2014:

Warm-up (5 mins):  PVCs, mountain climbers, ball slams, push-ups, Superman stretch

Strength (12 mins, incl assistance):  Bench press – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 2, Week 1 on Prilepin sheets)

Assistance:  In wod. Start to accommodate as many heats as necessary

WOD (for time, cap = 14 minutes):

·   Complete 75 bench press reps (135/95)

·   Each time you rack the weight, you must complete a 15 calorie row

·   Start with bench, clock ends with 75th bench rep (no row after that)

Scale bench weight to finish.

 

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WOD – 5 February

Wednesday 5 February 2014:

Core WOD and GOAT work

Team WOD (in teams of 3, for time)

·      50-40-30-20-10 KB swings (1.5/1.0)

·      100-80-60-40-20 double-unders

·      50-40-30-20-10 pull-ups

·      100-80-60-40-20 double-unders

·      50-40-30-20-10 goblet squats (1.5/1.0)

·      Team must complete a 25 calorie at the end of the 1st, 3rd and 5th rounds

·      Only one athlete may work at a time (for teams of two, skip the first round and complete one row at the end of the 2nd and 4th rounds)

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.

WOD1 (3 rounds)

·      10 KB swings (1.5/1.0)

·      20 double-unders

·      10 combinations to focus mitt (1-2-3-6)

90 seconds rest

WOD2 (3 rounds)

·      10 pull-ups

·      20 double-unders

·      10 combinations to heavy bag (1-2-3-4, step back, kick)

If you completed the team wod, replace KB swings with ball slams and replace pull-ups with KTEs/TTB; leave double-unders unchanged.

 

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WOD – 4 February

Tuesday 4 February 2014:

Warm-up (5 mins):  PVCs, air squats, Russian baby maker, KB swings, push-ups

Strength (12 mins, incl assistance):  Back squat – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 2, Week 1 on Prilepin sheets)

Assistance:  In strength / wod. Start to accommodate multiple heats, if necessary (total wod time max = 15 minutes).

WOD1 (EMOM3)

·      3 x 5 overhead squats – target 75% of your 1RM and complete one set each minute

Two minutes of rest/set-up between wods

WOD2 (for time, cap = 10 minutes)

·      6-5-4-3-2-1 squat cleans

·      3-6-9-12-15-18 lateral bar-over-burpees

Male Rx = 95 (Games athletes use 115-135)

Female Rx = 65 (Games athletes use 75-95)

 

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WOD – 3 February

Monday 3 February 2014:

Warm-up (5 mins):  PVCs, ab mats, jump squats, sandbag shoulder-to-overhead, bar hangs/twists

Strength (12 mins, incl assistance):  Strict press – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 2, Week 1 on Prilepin sheets)

Assistance:  In wod.

Benchmark WOD1 (Tabata 2014 – 40 seconds on / 20 seconds off for four rounds at each station):

·      Push press (95/65)

·      Box jumps (24/20)

· KTEs

· Calorie row

· Score = total reps (1 calorie = 1 rep)

Depending on class size, start all heats at push press (max athletes = 8) and rotate in waves so that everyone attempts wod in order. Compare to 6-January. This wod will repeat in March.

 

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WOD – 1 February

SCHEDULED CLASSES RUN 9-12; OPEN GYM FROM 12-1 ONLY

Warm-up:  PVCs, push-ups, ball slams, runner’s stretch, jump squats

Strength:  Make up lifts missed during week, as necessary; spend 10 minutes completing Burgener warm-up (x2) and working on catching the clean in a “squat-ready” position using 50% of your 1RM

Assistance:  In strength / wod.

WOD (for time, cap at 15 minutes if needed based on class size)

·     400m row, followed by 5 rounds of

·     12 KB swings (1.5/1.0)

·     12 box jumps (24/20)

·     12 TTB

·     Finish with 400m row

 

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WOD 31 January

Friday 31 January 2014:

Warm-up (5 mins):  PVCs, downward dog, KB swings, abmats, push-ups

Strength (12 mins, incl assistance):  Deadlift –  3×10 de-load (Cycle 1, Week 4 on Prilepin sheets)

Assistance:  In wod.

WOD1 (Randy, for time):

·     75 snatches (75/55)

WOD2 (5 minutes)

·     For each minute, 40 second plank hold (or max if less), balance of minute is rest

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

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

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

WOD (AMRAP6):

·      6 snatches

·      6 air squats

·      6 combinations: PH(2)-PH(2)-3-6 to focus mitt

WOD2 (AMRAP6)

·      30 second plank hold followed by

·      30 second mah combos 1-2-1-2-3-4 to heavy bag

WOD2 immediately follows WOD1 (no rest) then switch strikers. If you are also participating in the “regular” WOD, replace the 6 snatches +  6 air squats with 12 box jumps and replace th 30 seconds of planks with max reps ab-mat sit-ups.

 

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WOD 30 January

Thursday 30 January 2014:

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

Strength (15 mins, incl assistance):  Bench press – 3×10 de-load (Cycle 1, Week 4 on Prilepin sheets)

Assistance:  3 rounds of one minute for max reps psh-ups with one minute between rounds

WOD (GORUCK Tabata, 8 rounds of each with 20 seconds on, 10 second off):

·   Flutter kicks
·   Push-ups

·   Goblet or sandbag squats

·   Goblet or sandbag step-ups

GRT are encouraged to wear rucks complete with proper load-out (if you do, no need for KBs or sandbags in last two movements).

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WOD 29 January

Wednesday 29 January 2014:

Core WOD and GOAT work

Team WOD (4 rounds for time, only one athlete may work at a time):

·   50 double-unders

·   40 KB swings (1.5/1.0)

·   30 ring dips

·   20 hang cleans (95/65)

·   10 HSPUs

·   500m row at the end of each round

Games athletes – work together and complete 5 rounds.

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

WOD1 (AMRAP4):

·      20 dubs

·      10 combinations to heavy bag (1-2)

WOD2 (AMRAP4):

·      15 KB swings

·      10 combinations to heavy bag (1-2-3-4)

WOD3 (AMRAP4):

·      10 ring dips

·      10 combinations to focus mitt (1-2-3-4-5-6)

Work with a partner. Partner1 completes WOD1 followed by Partner2. Same format for WOD2 and WOD3.

 

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WOD 28 January

Tuesday 28 January 2014:

Warm-up (5 mins):  PVCs, sandbag shoulder-to-overhead, pushups, crab stretch, foam roll

Strength (10 mins, incl assistance):  Strict press – 3×10 de-load (Cycle 1, Week 4 on Prilepin sheets)

Assistance:  In wod.

WOD1 (SWAT, 5 rounds for time, cap = 8 minutes):

·      5 push-press (95/65)

· 10 lateral bar-over-burpees

WOD2 (CFW Rowing Efficiency):

·   3 minutes max calorie row, 3 minutes rest
·   2 minutes max calorie row, 2 minutes rest

·   1 minute max calorie row

·   Can be grouped in teams of two depending on space – one works while other rests.

The goal is to row for as many calories as possible. However, as a measure of “efficiency”, your total from the three minute round should be close to your total from your two minute and one minute rounds combined.

 

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