• PARTNER WOD - "MUSTANG SALLY"

    A) MetCon Prep:

    Team up and each athlete complete:

    2 Rounds of:

    7 Power Snatch
    12 Wall Ball Shots
    15 Calorie Row

    B) WOD:

    "Mustang Sally" (Last done 4/28/18)

    In teams of 3 for time: (40:00 Cap)

    100-80-60-40-20:

    Power Snatch (Rx = 75/55, 65/45, 55/35)
    Wall Ball Shots (20/14)
    Calories on the Rower

    Rx+ = (95/65) & Calories on Assault Bike

    *Beginner Option: Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches

    C) Extra Credit: (After Class)

    5 Minutes of Parasympathetic Breathing



  • FINAL WEEK OF JERK WORK & EMOM 20

    A) Strength:

    1) Every 1:30 x 4:

    2 Jerks @ 80%

    - Then -

    2) EMOM 4:

    1 Jerk @ 85%

    3) MetCon Prep/Set-up:

    Perform 5-10 reps @ each station

    B) WOD:

    EMOM 20:

    Min 1: 30 Alt. Shoulder Taps
    Min 2: 10/6 Strict Wide Grip Pull-ups
    Min 3: 10 Box Jumps w/ step down (24/20)
    Min 4: 10 American KBS (53/35) + 30 Double Unders
    Min 5: 60s Single Unders

    Rx+ = 25' HS Walk - 6/4 Bar Muscle-ups - 15 Box Jumps & 40 Double Unders)

    Scaling Options:

    Min 2: 6/3 Strict Pull-ups, Band Assisted Pull-ups, 12 Ring Rows
    Min 4: 30s DU Attempts, 30 Single Unders
    Min 5: Complete Rest

    C) Back + Obliques:

    Accumulate:

    200 Banded Pull-aparts (40-50 per set)
    100 KB Side Bends (50 each)



  • FRONT SQUAT 1RM & "FULL SPEED"

    A) Strength:

    1) Front Squat 1RM
    - Build over the course of 8-10 sets
    - Rest 2:00-3:00 between heavier sets
    - Beginners: Work up to a moderate set of 5 or work technique w/ the Goblet Squat

    2) Metcon Prep:

    2 Rounds at "Game Speed" of:

    4 Power Cleans
    4 Bar Facing Burpees
    Rest 60s + add weight to bar if needed

    B) WOD:

    "Full Speed"

    For Time: (9:00 Cap)

    21-15-9

    Power Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
    Bar Facing Burpees (S = Regular Burpees)

    C) Extra Credit:

    1a) Dimel Deadlifts @ 30% of Deadlift (3 x 30). Rest 30s
    1b) Hollow Rocks (3 x 15-30). Rest 30s



  • "FIGHT GONE BAD" - PARTNER STYLE

    A) MetCon Prep:

    With a partner, set up and each complete:

    12 Wall Ball Shots
    12 SDHP (MetCon weight)
    12 Alt. Step-ups
    12 Push Press (same weight as SDHP)
    12 Calorie Row

    B) Partner WOD:

    "Fight Gone Bad" - Partner Style

    In Teams of 2, 3 Rounds of:

    2:00 of Wall Ball Shots (20/14)
    2:00 of Sumo Deadlift High-pulls (Rx = 75/55, S = 65/35, 45/25)
    2:00 of Box Jumps (Rx = 24/20, S = Lower Box, Step-ups)
    2:00 of Push-press
    2:00 of Row (Calories)
    - Rest 1:00 -

    *One athlete works at a time

    - Score = Total reps

    Last done: 4/21/18

    C) Recovery:

    7-10:00 of Light Recovery Work in the form of:
    Bike, Row, light foam rolling or light sledpull




  • REPETITIVE EFFORT UPPER, 2 AMRAP 8s & UPPER ACCESSORY WORK

    A) Strength:

    Every 3:30 x 4:

    9 Inverted Rows (supinated grip)
    7 Bar Dips or DB Bench Press
    5 Ultra Wide Grip Strict Pull-ups (Band Assisted if needed)



    B) WOD:

    AMRAP 8:

    1 Rope Climbs
    30/20 Push-ups (S = Box Push-ups)
    60 Double Unders (S = DU Attempts, Single Unders)

    - Rest 2:00 -

    AMRAP 8:

    1 Rope Climb
    20 Air Squats
    200 Meter Run

    Rope Climb Scaling:
    1. 3 Seated RCs per Rope Climb
    2. 5 Strict Pull-ups per RC
    3. 5 Band Assisted Pull-ups per RC
    4. 10 Ring Rows per Rope Climb

    Rx+ = Legless Rope Climbs, 15/10 HSPUs/round in place of Push-ups & 20 Alt. Pistols in place of Air Squats

    C) Upper Accessory Work:

    2 Options:

    1) 6:00 of Sledpull Rows + 30 Banded Pushdowns

    - OR - 

    2) Superset of:

    1a) Barbell Curls (3 x 15). Rest 10s
    1b) DB Rollback Tricep Extensions (3 x 12-15). Rest 10s







  • (SQUAT) SNATCH EMOM & "ISABEL"

    A) Strength:

    EMOM 15:

    (Squat) Snatch
    - Minutes 1 - 5 complete 2 reps on the minute (reset on each rep)
    - Minutes 5-15 complete 1 rep on the minute

    *Start at 40% and add 5% every minute & record heaviest weight

    B) WOD:

    For Time: (6:00 Cap)

    "Isabel"
    30 Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)

    Alternate MetCon:

    AMRAP 6:

    6 Assault Bike Cals or 6 Burpees
    10 Deadlifts (95/65)

    C) Lower Accessory:

    3 Options:

    1) 8:00 of Sledpull Powerwalk
    2) Glute Ham Raises (3 x 10-15)
    - Rest 60s
    - OR -
    3) Reverse Hyper @ 50% of Back Squat 1RM (3 x 20-30)
    - Rest 60s.



  • WITH A PARTNER ...

    A) WOD:

    With a Partner:

    10:00 of:
    Max Rounds of:
    40 Calorie Row
    40 Walking BW Lunges (total)

    - Rest 1:00 -

    8:00 of:
    Max Intervals of 100 Meter Shuttle Sprints*

    - Rest 1:00 -

    6:00 of:
    Max DB Man Makers (50/30)

    - Rest 1:00 -

    4:00 of:
    Max Wall Ball Shots (20/14)

    *Sub Max Intervals of (6/5) Calorie Bike if needed

    - 1 Athlete works at a time

    B) Recovery:

    5:00 of light foam rolling
    5:00 of Parasympathetic Breathing



  • JERKS (ANY STYLE) @ 75% & 4 RFT OF ...

    A) Strength: 

    1) Every 1:30 x 6:

    3 Jerks @ 75% of 7/27
    - Or use a moderate weight
    - Reset one each rep

    2) MetCon Prep:

    2 Rounds of:

    8 American KBS
    8 T2B or Hanging Knee Raises

    B) WOD:

    4 RFT: (24:00 Cap)

    500/400 Meter Row
    15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Abmat Sit-ups)
    30 American KBS (Rx = 53/35, S = 44/26, 35/26, Russian KBS)
    - Rest 2:00 -

    C) Arms: (After Class)

    Banded Hammer Curls (3 x 15-20)
    - Rest 60s



  • CONVENTIONAL RACK DEADLIFT 1RM & "SIMPLE MAN"

    A) Strength:

    1) Conventional Rack Deadlift 1RM
    - Bar is set just below your knees
    - Feel free to use chains or bands
    - Rest 2:00 b/t heavier attempts

    2) MetCon Prep:

    Power Clean + Front Squat - Work up to MetCon Weight

    B) WOD:

    "Simple Man"

    For Time: (9:00 Cap)

    15-10-5

    Power Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
    Front Squats

    C) Posterior + Core:

    Dimel Deadlifts @ 30% of Rack Deadlift (3 x 30)
    *After each set complete 20s RKC Plank
    - Rest 30s



  • "JERRY" PARTNER STYLE

    A) WOD:

    "Jerry" Partner Style:

    For Time: (45:00 Cap)

    Run 2 Miles* (200 Meters Relay Style)
    4,000/3,200  Meter Row (250 Meters Relay Style)
    Run 2 Miles

    *Sub (192/144) Calorie Bike for Run if needed  

    B) Recovery: (After Class)

    5:00 of light foam rolling
    5:00 of Parasympathetic Breathing




     


  • HANG POWER CLEAN 1RM & "JOHNNY CASH"

    A) Strength:

    1) Hang Power Clean 1RM
    - Rest 2:00 b/t heavier attempts

    Beginners, (6 x 3) focusing on technique
    - Rest 90s

    - Or -

    Push Press (5 x 5) Push Press  
    - Rest 90s

    2) Metcon Warm-up/Prep:

    3 Rounds of:

    3 Hang Power Cleans
    2 Push Press
    - Rest 30s -
    3 Overhead Squats
    - Rest 30s -
    5 T2B
    - Rest 30s -

    B) WOD:

    "Johnny Cash" (Last done 4/6/18)

    4 RFT: (21:00 Cap)

    15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
    15 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
    15 Push Press
    15 Box Jumps w/ Step Down (24/20)
    15 Overhead Squats* 

    Rx+ = (135/95)

    *Sub Goblet Squats (53/35) for OHS if needed

    C) Lats + Triceps: (After Class)

    3-4 Sets of:

    20 Banded Pulldowns
    15 Light DB Extensions to Forehead



  • FRONT SQUATS/RDLS & AMRAP 20 W/ A PARTNER

    A) Strength:

    EMOM 6:

    3 Front Squats @ 75-80%
    -No Pause this week

    - Then -

    EMOM 3:

    5 RDLs @ same weight as Front Squat

    B) WOD:

    AMRAP 20 w/ a Partner:

    0:00-10:00:
    Max 100 Ft. Trips of Farmer Carries (70/53)

    10:00-15:00:
    Max Rounds of:
    20 Gobelt Squats (70/53)
    20 Russian KBS
    20 Hollow Rocks

    15:00-20:00
    Max Reps of:
    10 Front Rack Reverse Lunges Total (115/75)
    10 Burpees

    *One athlete  works at a time

    C) Recovery:

    7-10 Mins of Light Recovery Work in the form of:

    Bike, Row, light foam rolling, light sledpulling




  • HANDSTAND WALK/HANDSTAND HOLD PRACTICE & 5 ROUNDS OF...

    A) Skill:

    10:00 of Handstand Walking or Handstand Hold Practice

    *In between sets perform a 10s  L-Sit OR 10s Hollow Hold + 10 Banded Pull-aparts

    B) WOD:

    5 Rounds of 40s work/20s Rest for max reps:

    1a) Wall Ball Shots (20/14)
    1b) Box Jumps w/ step down (Rx = 24/20, S = Lower Box, Step-ups)
    1c) Handstand Walking or Alternating Shoulder Taps
    1d) Russian Twists w/ a plate (35/25)
    1e) Max Calories on Assautl Bike OR Rower

    *Score = Total Wall Ball Shots + Calories

    C) Back + Quads:

    1 Round of:

    60 Double KB Rows
    60 Double KB Front Squats
    *Use two light KBs and be smooth with each repetition (ie. slow & controlled)



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