WOD – 19 June

Monday 19 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): De-load bench press. Complete 4 sets of 10 reps using no more than 50% of your 1RM. Complete 10 band pull-aparts and 10 push-ups between each set.

WOD (AMRAP20, in teams of three):

  •       5 front squats (95/65)
  •       10 shoulder-to-overhead
  •       15 calories row/bike
  •       20 ab-mat sit-ups

 

Athletes take turns completing full rounds. Athletes start their round as soon as the athlete before him/her completes the row or bike (ie, start your round as soon as the person before you starts sit-ups).

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WOD – 17 June

Saturday 17 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.

WOD (for time):

  •    1 rounds of 20 power cleans (155/105) + 10 HSPUs
  •    2 rounds of 25 Russian KB swings (2.0/1.5) + 15 CTB pull-ups, then
  •    3 rounds of 30 calorie row + 20 push-ups

 

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WOD – 16 June

Friday 16 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift. This will be the last heavy set of squats you do before re-testing one rep max at the end of the month.

WOD (rounds for time)

  •    40 wall balls + 800m run + 20 cals on assault bike
  •    30 wall balls + 600m run + 15 cals on assault bike
  •    20 wall balls + 400m run + 10 cals on assault bike
  •    10 wall balls + 200m run + 3 rope climbs
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WOD – 15 June

Thursday 15 June 2017

Trainer led warm-up and assistance – 10 minutes

Strength (15 minutes): Gym-Nasty (3 x 45 seconds on / 45 seconds off)

  •    Handstand hold / Handstand walk (incl progressions)
  •    Hollow holds
  •    Plate pinch holds

WOD (EMOM16)

  •    Minute1 = 10 box jumps (30/24)
  •    Minute2 = max dumbbell snatches (50/35, alternating arms)
  •    Minute3 = 15 KTEs
  •    Minute4 = 50m KB farmer’s walk (2.0/1.5)

 

Three rounds at each station with 15 seconds transition between station (20 minute running time per wave). Run in equal-sized waves with all athletes starting on box jumps. COMP WOD – complete max box jumps and max KTEs instead of prescribed work and complete five rounds of each instead of four rounds of each.

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WOD – 14 June

Wednesday 14 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift. This will be the last heavy set of bench you do before re-testing one rep max at the end of the month.

WOD (for time):

  •   R1: one minute max bench reps at 225, rest one minute, one minute max strict pull-ups or max muscle-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. Run wod in two heats with one spotting for the other.

 

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WOD – 13 June

Tuesday 13 June 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 May for these sets.

Team WOD (for time):

  •      3 rounds of 20 back squats + 10 front squats (185/135). All taken from rack
  •      180 partner med-ball sit-ups
  •      90 assault bike calories

 

Divide work however you see fit. For larger classes, run in waves with second wave starting six minutes after the first.

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WOD – 9 June

Friday 9 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Bench press. 10 reps at 40%; 8 reps at 55%; 4 sets of 3 reps using 75%-85% of your 1RM. Complete 8-10 band pull-aparts between sets.

WOD (AMRAP15):

  •      Complete the following: 21-18-15-12-9-6-3 American KB swings (2.0/1.5)
    ·   Every set must be unbroken. If you fail to complete the prescribed reps for a given set unbroken, rest and start that set over again at zero
  •      In the time remaining, complete as many rounds of the following as possible:
  •      10 TTB + 10 burpee box jumps (24/20). Max of 8 rounds.
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WOD – 8 June

Thursday 8 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.

WOD (3 rounds, for time):

  •      10 power cleans (135/95)
  •      40 double-unders
  •      5 power snatches (135/95)
  •      400m run
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