WOD 29 June

Thursday 29 June 2017

Trainer led warm-up and assistance – 10 minutes, including mobility

Strength – Use the entire class hour to make-up one or more one-rep max lifts that you have missed this week (back squat, shoulder-to-overhead, clean) or one that you will miss this weekend (bench press, deadlift).

 

There will be no scheduled WOD and we will not allow athletes to perform WODs on their own during class. This is a very heavy week and we want to make sure that every athlete has adequate rest and recovery. Today should either serve as a rest day if you haven’t missed any lifts and won’t miss Friday and Saturday or will allow you to establish a one-rep max for a past/future rest day.

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WOD – 28 June

Wednesday 28 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Establish a new 1RM clean

WOD (“As I Lay Dying”, in teams of two):

  •   2.5 minutes = max power cleans (135/95)
  •   2.5 minutes = max TTB
    ·   2.5 minutes = max DB snatches (50/35, alternate arms)
  •   2.5 minutes = max burpees
  •   2.5 minutes = max cals on assault bike

 

There are 90 seconds of rest between round (think of each round as 4 minutes long). Run in waves of six teams as necessary with all teams starting on power cleans.

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WOD – 27 June

Tuesday 27 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Establish a new 1RM shoulder-to-overhead (not strict press)

Team WOD (“DVD, in teams of four, for time):

  •   44 shoulder-to-overhead (95/65)
  •   44 calorie row
    ·   44 burpees
  •   44 calorie bike

 

One barbell per team but two athletes (of the four) may work at the same time. Must complete the entirety of each round before moving to the next (ie, complete 44 of STO, row, burpees and bike before moving to R2).

 

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WOD – 26 June

Monday 26 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (25 minutes): Re-test 1RM back squat

WOD (AMRAP15)

  •   20 wall balls (20/14)
  •   200m run carrying the med ball

 

If the med ball hits the ground at any point during the workout, complete 8 burpees and pick up where you left off. There is no limit to the number of burpee penalties

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WOD – 24 June

Saturday 24 June 2017:

Trainer led warm-up and assistance – 10 minutes – Crossover Symmetry (pre-wod)

Strength (20+ minutes): De-load strict press. Complete 4 sets of 10 reps using no more than 50% of your 1RM. Complete 10 band pull-aparts between each set

WOD (5 rounds for time):

  •   20 push-ups
    ·   40 double-unders
  •   200m run

 

Cashout as a group = Crossover Symmetry (post-wod)

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WOD – 23 June

Friday 23 June 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. This will be the last set of volume deadlifts. We will re-test the 1RM next week.

WOD (for time):

  •   21-15-9 power cleans (115/75)
    ·   21-15-9 pull-ups
  •   Rest three minutes
    ·   9-15-21 KTEs
  •   9-15-21 cals on the bike (pirate rules)
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WOD – 22 June

Thursday 22 June 2017

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Gym Nasty (shoulders and mobility)

  •       5-10 minutes – Crossover Symmetry
  •       Remaining time – trainer led mobility

WOD1 (for time, hard cap of 8 minutes)

  •       Male athletes – one mile run or 2,000m row for time
  •        Female athletes  – one mile run or 1,600m row for time
  •      All athletes stop at 8 minutes regardless of whether or not they are finished; record meters rowed.

 

WOD2 (CFW Burpee Efficiency):

  •   3 minutes max burpees, 3 minutes rest
    ·   2 minutes max burpees, 2 minutes rest
  •   1 minute max burpees
  •   The goal is for your 3-minute total to be similar to the total of your 2-minute and 1-minute totals

 

Trainers may run in two waves with all athletes starting on row. Two minutes rest between wods

 

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WOD – 21 June

Wednesday 21 June 2017:

Trainer led warm-up and assistance – 10 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 May for these sets.

WOD1 (AMRAP6):

  •   50 wall balls (20/14)
    ·   50 Russian KB swings (1.5/1.0)
  •   50 air squats

 

Rest 4 minutes (on a clock)

 

WOD2 (in teams of two, for time)

  •   4 x 400m run (one athlete runs while the other athlete rests)
  •   4 x 200m run (one athlete runs while the other athlete rests)
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WOD – 20 June

Tuesday 20 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (12-15 minutes): De-load Olympic lifts. Complete 4 sets of 10 touch-and-go power cleans using no more than 50% of your 1RM.

WOD (EMOMs):

  •       Minute1: 8 dumbbell snatches (each arm, 35/25)
  •       Minute2: 30 double-unders (or 40 seconds of double-under practice)
  •       Minute3: 8 CTB pull-ups
  •       Minute4: 30 second plank hold

 

Complete 5 rounds at each station for a total of 20 minutes.

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