W.O.D

August 21, 2019

8/22/2019

W.U. Shoulder Prep

Strength:  Strict Press + Push Press + Push Jerk

Work through 10 sets of 1+1+1

1st Set start roughly @ 65% of 1 RM Strict Press and Build to a heavy complex upping each set 3-5%

W.O.D 21-15-9 (12 Min Cap)

  • Hand Release Pushups
  • Power Cleans + Push Press @ 115/75

AUX:  3 Rounds of

  • Barbell Hip Extensions 95/65 x 10/12 reps
  • Good Mornings (same wt or less) 8/10 reps
  • Hollow Plank x 90 sec of accumulative time

 

August 20, 2019

8/21/2019

W.U. 5 rounds Not for time

In any order:

  • 0.4 on Assault Bike
  • :30 sec Max Effort or Practice DU’s
  • :60 sec Plank hold on low rings

W.O.D 3 rounds, 4 mins Amrap, 4 min rest between each (20 Mins)

Rd1: 4 Min Clock

Buy In: 150 x DU’s

Amrap in remaining time of

  •  25 x Wall Ball 20/14
  • 20 x Abmat Situps

REST 4 mins 

Rd 2: 4 Min Clock

Buy In: 100 x DU’s

Amrap in remaining time of

  • 20 x Wall Ball 20/14
  • 15 x KTE

REST 4 mins

Rd 3: 4 Min Clock

Buy In: 50 x DU’s

  • 15 x Wall Ball 20/14
  • 10 x TTB

Cool Down:  ROM WOD 10 mins

 

August 19, 2019

8/20/2019

W.U. Hip and Glute activation

Strength: Back Squat/Front Squat

12 min EMOTM

  • Even Mins:  3 x Back Squats @ 70% of 1 RM
  • Odd Mins: 1 x Front Squats @ 70% 1 RM

Skill: 4 Mins

  • :30 sec of 5-8 Strict HandStand Pushups

W.O.D 10 min AMRAP of

  • 30 x Box Jumps 24/20
  • 20 x KB Swings 53/35
  • 10 x HS Pushups
August 18, 2019

8/19/2019

W.U.  Hip and Erector Support for movements

Strength:  12 Min Clock, 6 sets

Deadlift

  • 3 @ 70%
  • 1 @ 75%
  • 3 @ 70%
  • 1 @ 80%
  • 3 @ 70%
  • 1 @ 85%

W.O.D  12 min AMRAP of

  • 30 x DB hang Clean and Jerk 50/35
  • 25/20 x Cals on Rower
  • 20 x Barfacing Burpees
  • 15 x Deadlifts @ 225/155

Core: 50 x Banded Glute Bridges

August 15, 2019

8/16/2019

W.U.  Specific Prep for WOD

W.O.D 3 Parts  Fast, Faster, Fastest!

P1: 10 Min Clock

  • 30 x Power Snatches @95/65
  • Top of every min including start 5 x Wall Ball @20/14

REST 2 Mins

P2: 7 Min Clock

  • 3 Rounds of
    • 30 x DU’s
    • 15 x OH Squats @75/55

REST 2 mins

P3: 5 Min Clock

  • 1 Rd of
    • 50/35 Cals Bike
    • 50 x Walking Lunges
    • Remaining time Max Effort Situps
August 14, 2019

8/15/2019

W.U. Cone Drills (Foot work)

Skill: 2 Parts

5 min EMOTM:

  • :30 sec Max Effort HSPU

REST  3 mins

5 min EMOTM:

  • :30 sec Max Effort Dips ( use benches, matador or rings)

W.O.D for time complete (22 Min Clock)

  • 400M Run (New Route)
    • 24 x Double KB Deadlifts 70/53
    • 24 x Alt DB Clean and Jerk 70/50
  • 400M Run
    • 18 x Double KB DL
    • 18 x Alt DB Clean and Jerk
  • 400M Run
    • 12 x Double KB DL
    • 12 x Alt DB Clean and Jerk
  • 400M Run
    • 6 x Double KB DL
    • 6 x Alt DB Clean and Jerk
August 13, 2019

8/14/2019

W.U. Shoulder Prep (10Mins)

Strength:  Bench Press

  • Take 5 sets to build to a heavy 4

W.O.D 12 Min AMRAP of

  • 10 x Pushups
  • 10 x Weighted Step up’s 24/20 @ 50/35
  • 10 x Row Calories