WOD 27 January

Monday 27 January 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 1, 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 25 January

Saturday 25 January 2014:

SCHEDULED CLASSES RUN 9-12; OPEN GYM FROM 12-1 ONLY; O-LIFT SEMINAR FROM 1-2

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

Strength:  Make up lifts missed during week, as necessary; spend 10 minutes practicing snatch balance

Assistance:  In strength / wod.

WOD (5 rounds for time, cap as needed based on class size)

·     5 HSPUs

·     5 hang cleans (135/95)

·     15 box jumps (24/20)

·     15 calorie row

 

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WOD 24 January

Friday 24 January 2014:

Warm-up (5 mins):  PVCs, downward dog, KB swings, air squats, ball slams

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 1, Week 3 on Prilepin sheets)

Assistance:  In wod.

WOD1 (8 min AMRAP):

·     5 OHS (115/75)

·     7 TTB

·     9 KB swings (2.0/1.5)

— two minutes rest —

WOD2 (3 minute AMRAP)

·     Burpees

Striking WOD and ON-RAMP (5:30pm and 7:30pm classes only)

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

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

WOD (AMRAP8):

·      10 KB swings (1.5/1.0)

·      10 goblet squats

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

Cashout = EMOM6

·      Odd minute = max burpees

·      Even minutes = max reps 1-2 (min2), 1-2-3-4 (min4), 1-2-3-4-5-6 (min6)

 

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WOD 23 January

Thursday 23 January 2014:

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

Strength (12 mins, 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 1, Week 3 on Prilepin sheets)

Assistance:  In wod.

WOD (for time):

·   R1: one minute max bench reps at 225, rest one minute, one minute max strict pull-ups

·   R2: one minute max bench reps at 185, rest one minute, one minute max CTB pull-ups

·   R3: one minute max bench reps at 135, rest one minute, one minute max pull-ups (any)

·   There is also one minute of rest between rounds (total time = 11 minutes)

Scale weight and pull-ups accordingly. Target roughly equal number of reps for bench and pull-ups rounds.

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WOD 22 January

Wednesday 22 January 2014:

Core WOD and GOAT work

Team WOD (for time):

·   100 hang snatches (95/65)

·   200 wall ball sit-ups (20/14)

·   300 calorie row

Both athletes may work at the same time and can partition work however they choose.

 

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

WOD (AMRAP9):

·      9 box jumps (24/20)

·      9 KTEs

·      9 combinations of 3-4-5-6 to focus mitt

Cashout:

·      Two minute max calorie row

·      Complete 1-2-3-4 combinations to heavy bag; # of combinations = number of calories rowed

 

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WOD 21 January

Tuesday 21 January 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 1, Week 3 on Prilepin sheets)

Assistance:  Push/split jerks – 2 sets of 3 reps using up to 90% of your 1RM jerk

WOD1 (AMRAP6):

·   3 power cleans (155/105; Games athletes increase weight)

·   10 lateral bar-over-burpees

One minute rest

WOD2 (AMRAP6)

·   3 shoulder-to-overhead (same weight as above), first from floor

·   20 double-unders

In heats of no more than 12. Complete barbell movements facing each other; complete dubs to the outside of your bar.

 

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WOD 20 January

Monday 20 January 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 1, Week 3 on Prilepin sheets)

Assistance:  In wod.

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)

Run in heats of no more than 12 athletes, cap time as needed.

 

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WOD 18 January

Saturday 18 January 2014:

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

Warm-up: PVCs, crab stretch, goblet squats, push-ups, ball slams

Strength:  Make up lifts missed during week, as necessary; spend 12 minutes practicing overhead squat working up to a heavy 3-rep set

Assistance:  In strength / wod.

WOD (5 rounds, for time):

·   10 thrusters (95/65)

·   20 calorie row

 

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