MONDAY 3-18-19

 

 

 

 

 

Warm-Up
2 Rounds:
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

 

SQUAT THERAPY

15 Squat therapy squats @ 31×1 tempo

*0:03 down, 0:01 bottom, fast up and 0:01 top.

STRENGTH/POWER
BOX SQUAT

Warm Up Sets:
Every 1:30 for 6:00 (4 sets)
Set 1: 5 Box squats (light)
Set 2: 4 Box squats @ 45% of 1RM back squat
Set 3: 3 Box squats @ 55% of 1RM back squat
Set 4: 2 Box squats @ 65% of 1RM back squat

Working Sets:
Every 2:00 for 12:00 (6 sets):
2 Box squats @ 70-75% 1RM @ 31×1 tempo
*0:03 down, 0:01 bottom, fast up and 0:01 top.

Notes:
Tempo work is difficult, but ensures good positioning due to the time it takes to move through each rep. Have a buddy there to count out your tempo. If you are having a tough time in the range, decrease your weight until able to confidently stay within the tempo.

 

 

wod prep 2x

5 WALLBALLS

5 PULLUPS
5 BURPEE BOX JUMPS

5 HSPU

 

WOD FOR TIME

50 CAL ROW

50 Wallballs 20/14

40 C2B Pull ups

30 Burpee Box Jump Over 24/20

20 HSPU

 

 

 

 

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SATURDAY 3-16-19

WARM UP

5 X ROW

:50 sec easy

:10 sec hard

2-3 X

5/5 DB Windmill

10 Ring Row

10 Airsquats

Spider-Man Lunge

WORKOUT OF THE DAY


With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

TGIF 19.4 FRIYAY 3-14-19

WARM UP

Row 50 sec easy 10 sec Hard

2-3x

1 Inchworm Push-up (5,4,3,2,1)

10 SHPT

10 OHS

10 SOTS PRESS

10 Spider-Man Lunges

5 Bar Taps 

CONDITIONING PREP 3RNFT

5 SNATCH

5 BURPEE OVER BAR  

Increase weight each round until you get to workout weight.

 

 

 

 

WORKOUT OF THE DAY


Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

M 95 lb.
W 65 lb.

Time cap: 12 minutes

THURSDAY 3-14-19

WARM UP

5 rounds Row

:50 sec easy

:10 sec hard

Then 

1x 400 m run

2X

10/10 Leg Swings

10/10 Hip Openers

8/8 DB Single Leg Deadlift

10 Hallow Rock

 

WOD

4 Rounds

500 m Row

400 m Run

20 KBS

accumulate 1 min plank

FOR TIME

Comments Off on THURSDAY 3-14-19 Posted in DAILY WOD

WEDNESDAY 3-13-19

 

 

 

 

 

 

 

 

 

 

 

 

WARM UP

2 Rounds:
Row:

10 Strokes easy 5 strokes hard

10 strokes easy 5 Strokes hared

10 SPTH

10 OHS

10 SOTS PRESS

5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

1X

SQUAT THERAPY

15 Squat therapy @ 32X1 tempo

*0:03 down, 0:02 bottom, fast up, 0:01 top.

 

 

OVERHEAD SQUAT – CONDITIONING

Warm Up Sets:
Every 1:30 for 4:30 (3 sets):
Set 1: 5 OHS @ 30% of 1RM (estimated)
Set 2: 4 OHS @ 40% of 1RM (estimated)
Set 3: 3 OHS @ 50% of 1RM (estimated)

 

OVERHEAD SQUAT  WORKING SET CONDITIONING

Every 1:30 for 12:00 (8 sets):
2 OHS @ 70% 1RM (estimated)

 

 

 

 

CONDITIONING WOD

2 MINUTES AT EACH STATION THEN COMPLETE ANOTHER ROUND

 

A) In 2 MIn

15/12 cal. Row

7 OHS 95/65

 

B) In 2 Min

50 DU

7 Power Snatches 95/65

 

C) In  2 min

15 Burpee Over bar

7 Thrusters 95/65

 

 

 

 

Tuesday 3-12-19

Life has it’s up and downs… We call them squats!

WARM UP 2x

200 m run

25 Jumping jacks

25 Plank jacks

10 Ring rows

10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
5 Squat therapy
10 Banded hamstring activation
10 Walking lunge with a twist
10 toy soldier (aka Frankenstein walk)

 

FRONT SQUAT –

Warm Up Sets:
Every 1:30 for 6:00 (4 sets):
Set 1: 4 Front squat (45% of 1RM front squat)
Set 2: 4 Front squat (55% of 1RM front squat)
Set 3: 4 Front squat (65% of 1RM front squat)
Set 4: 2 Front squat + 2 Back squats (75% of 1RM front squat)

 

2 FRONT SQUAT + 2 BACK SQUAT

Working Sets:
Every 3:00 for 9:00 (3 sets)
2 Front squats + 2 back squats

*Perform the 2 front squats, then rack the bar and complete 2 back squats at the same weight.

Set 1= 80% of 1-RM front squat
Set 2= 82.5% of 1-RM front squat
Set 3= 85% of 1-RM front squat

Notes:
We are maintaining our squat loading with minimal volume to decrease musculature fatigue and ensure performance on 19.4

 

CONDITIONING WOD FOR TIME

CASH IN

800 m Run

4 ROUNDS

10 C2B pull ups

30 Airsquats

CASH OUT

800 m Run