Tuesday 15 August
DEADLIFTS - SWITCH IT UP! L1: 5 x 7 touch and go, start at 50% of your 3RM, increase each round. Switch your grip! If you normally use flip grip, use double overhand. If you normally use double overhand, use flip grip. WOD HEAVY DAY! 5 rounds for tonnage/reps: Unbroken deadlifts (TOUCH AND GO) Unbroken ring dips Rest as needed between sets. Time CAP = 25 MINUTES Scaling options for dips: - Bands: use a band that allows you to do at least 5 unbroken, AND make the movement standard of BICEP TOUCHING RING. - Tricep grip pressups, banded or Rx: You are BROKEN as soon as you move your feet or your knees/thighs touch the floor. Monday 14 August
"1775" 17 power cleans @ 60/40kg 75 air squats Then: - Disassemble your barbell - Run 200m with your barbell - Run 200m with the plate from the left side of your bar - Run 200m with the plate from the right side of your bar - Reassemble your bar AMRAP FOR 60 MINUTES Friday 11 August
WARM UP 20 medball hang squat cleans, keep the laces UP! HANG SQUAT CLEAN L1: In no more than 5 sets, find your 8RM unbroken hang squat clean! L2: Review hang squat clean movement (hook grip, grip width, start feet, end feet). And then do 5 x 5 ending on WOD weight. WOD 21-15-9 reps for time of: Hang squat cleans @ 52.5/37.5kg Chest to bar or 30-20-10 pullups 20 minute CAP COOL DOWN 1. Pigeon stretch 2. Banded tricep stretch Thursday 10 August
L1: If you are confident and competent with all three of these overhead movements, do this as a warm up: With an empty bar: 1 min AMRAP strict press - 1 min rest - 2 min AMRAP push press - 1 min rest - 3 min AMRAP push jerk L2: Review the push jerk movement, and complete 5 x 3 push jerk at increasing weights, focus on moving feet out AND dipping the knees on the catch. WOD HEAVY DAY Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps SCORE = total tonnage across all three lifts Weights can go up or down Failed sets don't count. Push jerks that were supposed to be push presses don't count either! Tuesday 8 August
WARM UP 15 open palmed PVC overhead squats 15 good mornings with PVC DEADLIFT In 5x5, build to WOD weight. OHS L1: In 4 x 5, build to WOD weight L2: If unable to OHS an empty bar, 2 x 8 squat therapy 4 x 8 OHS with resistance band WOD 21-15-9 Deadlifts @ 100/70kg Overhead squats @ 60/42.5kg 15 min CAP Monday 7 August
17.5 10 rounds 9 thrusters @ 42.5/30kg 35 double unders or 9 thrusters @ 30/20kg 35 single unders Friday 4 August
WARM UP 2 lengths duck walk with plate overhead 10 kipping swings 2 lengths lunge walk with plate overhead 10 plate ground to overhead MIDLINE MARCH Rotate between these two stations 3 times: 1. 2 mins 30 seconds front plank 30 sec right plank 30 sec hollow hold 30 sec left plank 2. 2 minutes Overhead walk Barbells will be out and loaded with bands and kettlebells on either side. Press the weight overhead and walk the length of the lane. Re rack the bar at the other end, turn around, and come back. This is to build stability in the overhead position. WOD 50 right arm overhead lunge @ 24/16kg 100 sit-ups 50 left arm overhead lunge @ 24/16kg Keep kettlebell on same hand for 50 reps, but alternate feet. Time cap = 20 minutes Thursday 3 August
WARM UP 500m row 400m run 4 lengths bear crawl with wallball DEADLIFTS L1: 5 sets 3 Tempo touch and go deadlifts (4 seconds up, 4 seconds down) + 3 touch and go deadlifts Add weight each round SUPER SET: In pairs, 60ft banded sprint each L2: No test score from end of Strength Cycle? Do 5-7 sets of 11 deadlifts TOUCH AND GO, add weight each time. WOD 7 rounds 11 deadlifts @ 50% of 3RM 100-meter sprint Rx cap = 10 mins Full cap = 15 mins - 800-meter bike // 1200m run // 1200m row - 100-ft. handstand walk // 30 bar push ups // 50 floor push ups - 10 overhead squats @ 85/60kg - 400m bike // 600m run // 600m row - 50 burpee box jump overs - 10 overhead squats @ same Cap = 30 minutes |
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