9:00 AM SATURDAY 4-13-19

 

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FRIDAY 4-12-19

WARM UP

Cash in 400 m run

2x

10 inchworm w push ups

10 air squats

10 ring rows

10 step up and over

5 lipping bar taps

2 rope progression

cash out 400 m run

Barbell Warm up

3 deadlifts

3 cleans

3 front squats

spend 10 min to build up barbell to weight for front squats(from the ground)

 

WOD

A. For Time
15 – 12 – 9
(double) DB Clean and jerk @  (50/35lbs)
(double) DB box step over, 24/20” @  (50/35lbs)
Pull ups

Time cap. 7-minutes

Rest till 10-minutes on the clock before B

B. For Time
600 m Run
20 Front Squat @ (135/95lbs)
10 Bar Facing Burpee
3/2 Rope climbs

Time cap. 7-minutes

POST WOD 3 Rounds

1 Min weighted Plank

1 min Rest

THURSDAY 4-11-19

WARM UP

Will be up on the whiteboard

WOD ENDURANCE CONDITIONING

3 Rounds (completing A & B=1 Round this is a 33 min workout (rest time is factored in the 33 min)

alternate A/B
A) 3-minute AMRAP
9 Toes to bar
12 KB Swing  (53/35lbs)
15/12 (cal) ROW

Rest 3-minutes before B

B) 3-minute AMRAP
15/12 (cal) Row
12 Wall ball  (20/14lbs)
9 Burpee

Rest 3-minutes before A

 

Wednesday 4-10-19

 

 

 

ROW 5 INTERVALS

:50 Sec Easy

:10 sec Easy

2x

5/ R arm DB OH Lunge

5/ R arm DB Kneeling Press

5/ DB R arm Kneeling windmill

then do Left ARM sequence

Warm up

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2  times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set

Clean + front squat + jerk – 14 x (1+1+1) @ 70+%, go every 75-90s(1:15-1:30)

Notes.
– Start @ 70% and build up if your form is good.
– Each set is 1 (squat) clean + 1 front squat + 1 jerk

WOD

ANNIE

50-40-30-20-10

DU

Situps

 

 

 

 

 

 

 

4-9-19 TUESDAY

WARM UP

Row 5X

:50 Sec Easy

:10 Sec Hard

3x

5/5 DB Windmill

5/5 DB Single Leg deadlift

5/5 Sweat Shrugs

 

A. Lunge Flow
B. Hip – Flexion – Hinge

C. Shoulder – Front Rack

STRENGTH

Deadlift – Rest as needed between sets

9 x 3, 1 x 3+ @ 62.5-67.5%(3+ RIR on last set), EMOM

– Choose a weight within the % range (62.5-67.5%) that you could do 6+ reps with, then stick with it for all the sets.
– The final set is a “+” set = AMAP with good form.
– Intent. The weight should feel almost too light at first and allow you to push for a big final set.

 

WOD

100 m 2X KB Farmer Carry after each Set (AHAFA)

21-15-9

HSPU

Box Jumps 24/20

pull ups

 

 

CORE 3x

15 GHD

20 Russian Twist

1 min Plank w weight

 

 

 

 

 

 

 

 

 

 

MONDAY 4-8-19

 

 

 

WARM UP

Row 5 intervals

:50 Easy

:10 Hard

then 2x

1 Inchworm +pushup (5,4,3,2,1)

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

10 Squat with counter-balance (plate)
*0:03 pause in bottom
10 Back squats
*Empty bar

 

Strength

Back squat –

8 x 3 @ 75-80%

go every 90 seconds

Notes. Choose a weight within the % range (75-80%) that you could do 6+ reps with. Stay with the same weight for all sets.

WOD

For time
50/35 (cal) Row
40 Wall Ball @  (20/14lbs)
30 Toes to bar
20 Burpee box jump overs, 24/20”
10 Cluster @ 85/60kg (135/95lbs)

Time cap. 14-minutes

 

 

 

 

 

 

SATURDAY 4/6/19

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
CIRCUIT
3 Sets:
5  goblet squat @ 32x1tempo.
*0:03 down, 0:02 bottom, fast up, 0:01 top.
20/20 Hamstring activation
STRENGTH/POWER
FRONT SQUAT –

Warm Up Sets:
Every 1:30 for 4:30 (3 sets):
Set 1: 3 Front squats (light)
Set 2: 3 Front squats (medium)
Set 3: 3 Front squats (set 1 weight)

Working Sets:
Every 1:15 for 10:00 (8 sets):
3 Paused front squats (0:04 pause) @ 65%

PARTNER FUN

3 Rounds for time:

20 Renegade rows, per person (50lbs/35lbs ea)
30 Synchronized wall ball shots (20lbs/14lbs, to a 10’/9′ target)
50 Medicine ball seated tuck to pass (20lbs/14lbs)

60  DU Each (SU 180 Each)

ACCESSORY WORK

4 Rounds NOT for time:
8/8 Lateral barbell back loaded step-up
10 good morning (barbell)