OVERHEAD SQUAT 3RM & "JACKIE"

A) Strength:

1) Overhead Squat 3RM* – Take 15-20:00 to establish
– 5-6 sets progressively adding weight each set
– Rest 2-3:00 between heavier sets
– Beginners: (4 x 8) w/ empty bar or PVC. Rest 90s

*Last performed on 7/2/18

2) Metcon Prep:

2 Sets of:
10 Thrusters
5 Pull-ups
5 Burpees
– Rest 60s –

B) WOD:

"Jackie"

For Time: (11:00 Cap)

Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

Alt. Scaling Options:
1,000 Meter Row = 800 Meter Run

C) Extra Credit: (After Class)

Banded Pull-throughs (3 x 25)
– Rest 60s –

UPPER BODY WORK & ASSAULT BIKE/ROW CALORIE TEST

A) Strength:

1) Every 2:00 x 4:

Set 1: 10 Push Press
Set 2:   8 Push Press
Set 3:   6 Push Press
Set 4:   4 Push Press
– Build to a challenging set
* Can be done TnG if proficient

2) EMOM 3:

15 Rollback Tricep Extensions 

3) EMOM 3:

10 Barbell Curls

B) WOD:

Assault Bike Calorie Test:
4:00 Max Calories

– OR –

Row Calorie Test
4:00 Max Calories

*Don’t try to pace this test, just go all-out!

C) Recovery:

5:00 of Parasympathetic Breathing

FRONT BOX SQUATS & "WICKED GARDEN"

A) Strength:

1) EMOM 8:

3 Front Box Squats @ 60% of Monday's 2RM

2) Every 1:30 x 3:

1 Power Clean
1 Front Squat
3-5 T2B or Hanging Knee Raises
*Build to MetCon weight  

B) WOD:

"Wicked Garden"

For Time: (18:00 Cap)

15 Front Squats* (Rx = 155/105, S = 135/95, 115/75)
21 Toes to Bar (S = Hanging Knee Raises, Reverse Crunches, Sit-ups)
30 Bar Facing Burpees (S = Regular Burpees)

12 Front Squats
15 T2B
20 Bar Facing Burpees

9 Front Squats
9 T2B
10 Bar Facing Burpees

Rx+ = 185/125

*Sub 15 Goblet Squats each round in place of Front Squats if needed

C) Accessory Work:

Banded Pull-Throughs (3 x 25). Rest 60s.
– OR –
Reverse Hypers (3 x 25). Rest 60s.

WITH A RUNNING CLOCK…

A) WOD:

With a Running Clock:

0:00-5:00
10 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65, 65/35)
10 Box Jumps w/ step down (Rx = 24/20, S = 20/15, 20/15 Step-ups)

7:00-12:00
10 American KBS (Rx = 53/35, 44/26, 35/20)
10 Ground to Overhead w/ a plate (Rx = 45/25, 35/25, 25/10)

14:00-19:00
20 Walking OH Lunges Total w/ plate
50 Double Unders (S = 45s DU Attempts, Single Unders)

*Score = Total Rounds + Reps

B) Recovery:

Worlds Greatest Stretch x 30s each pose

GYMNASTICS ENDURANCE WEEK #2 & 4 ROUNDS FOR TOTAL TIME OF…

A) Strength:

Gymnastics Endurance Week #2

Strict Pull-ups (3 x submax)*
Set #1: Wide Grip (pronated)
Set #2: Shoulder Width Grip (supinated)
Set #3: Close Grip (supinated)
– Rest 2:00 b/t sets

*Submax = 1-3 reps shy of failure. Try to match or beat your rep-counts from last week.

B) WOD:

4 Rounds for Total Time: (20:00 Cap)

10 Hang Power Cleans* (Rx = 135/95, S = 115/75, 95/65)
20/15 Calorie Bike
25 Sit-ups
 Rest 90s –

*Sub Bent-Over Rows in Place of HPCs w/ a light weight if needed

Alternate Options:
Bike = Replace with 15/12 Calories on the Rower or 300 Meter Run

C) Accessory Work:

DB Floor Press (3 x 30)
– Rest 60s
* Go light. These should be UB sets. Around the 15th rep it should start to burn.

FRONT SQUAT BOX SQUAT 2RM & "CHUCK TAYLORS"

A) Strength:

1) Front Squat Box Squat 2RM* – Last performed on 6/4/18
– Build to over the course of 6-7 sets
– Use a 13-15” Box
– Rest 2:00 b/t heavier sets
– Beginners, (5 x 5) adding weight if form permits

*Hint: You will need this number for Thursday

– Then –

2) EMOM 3:

3 Touch n Go Deadlifts
– Work up to MetCon weight

B) WOD:

"Chuck Taylors" – Last performed on 12/8/17

AMRAP 8:

10 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
10 Burpees

C) Hamstrings:

Double Leg Banded Leg Curls (3 x 30-50)
– Rest 30s

FOR TIME W/ A PARTNER

A) WOD:

For Time w/ a Partner: (35:00 Cap)

Run 1 Mile
30 Power Cleans (Rx = 135/95, S = 115/75, 95/65)
4 Rope Climbs
Run 1 Mile
20 Power Cleans (Rx = 185/125, S = 135/95, 115/75)
4 Rope Climbs
Run 1 Mile
10 Power Cleans (Rx = 205/135, S = 155/105, 135/95)
4 Rope Climbs
*One person works. Split as needed.

Rx+ = 155/105, 185/125, 225/145

-If needed, perform Deadlifts @ 155/105 for the entire workout

Rope Climb Scaling:

1. 2 RC's/round
2. 12 Seated RC's/round
3. 20 Band Assisted Pull-ups/round
4. 30 Ring Rows/round

B) Extra Credit:

Banded Leg Curls (3 x 50 each). Rest 30s.

FLOOR PRESS 1RM & "BOBBY AXELROD"

A) Strength:

1) Floor Press 1RM
– Build to a max in 6-8 sets
– Sets should look like 5-4-3-2-1-1-1…
– Rest 2:00 between heavier sets
– Beginners (5 x 5), adding weight if form permits

2) MetCon Prep:

2 Sets of:

5 Push Press
5 T2B
10 Wall Ball Shots

B) WOD:

"Bobby Axelrod"

For Time: (15:00 Cap)

21-15-9

Push Press (Rx = 135/95, S = 115/75, 95/65, 75/55)
Toes to Bar (S = Hanging Knees Raises, Toes to Rig Post, Sit-ups)
*33 Unbroken Wall Ball Shots after each set (20/14)
**If you break during your Wall Ball Shots, complete 10 Burpees on the spot

C) Triceps:

DB Rollback Tricep Extensions (3 x 15). Rest 60s.
*Can be done on the floor or a bench

 

BACK SQUATS & EMOM 20

A) Strength:

Every 2:00 x 3:
3 Back Squats @ 85%

– Then – 

Every 2:00 x 3:
1 Back Squat @ 90%

B) WOD:

EMOM 20:

Min 1: 100 Ft. Front Rack Carry (53s/35s)
Min 2: 15 Russian KBS (70/53)
Min 3: 5 High Box Jumps (30/24)
Min 4: 15 Straight Leg Weighted Sit-ups* (50/35)

Rx+ = Band Resisted KB Swings & High Box Jumps @ 36/30

*Hold DB to chest

C) Extra Credit:

Banded Pull-Throughs (4 x 25). Rest 60s.

MIDWEEK PARTNER WOD

A) WOD:

In a 30:00 Window w/ a Partner:

400 Double Unders (S = DU Attempts, Single Unders)
Remaining Time: Max Distance on the Rower

-Score = Total Distance completed

Alternate Options:

Max Distance on Assault Bike
Max Distance Run

B) Finisher:

4 Rounds of 30s work/30s Rest:

1a) Side Plank (15s each)
1b) Banded Pull-aparts x Max Reps