WOD

Tuesday 9/26/17

Conditioning Every 7:00 x 3 Sets: Row 750 Meters 75 Double Unders 50 Abmat Sit-ups L2: (50 Double Unders) (30 Abmat Sit-ups) L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups) *If rowing is not a viable option sub an 800m run or 3:00 Bike each round....

Monday 9/25/17

Strength Paused Back Squat: Work up to a 3RM. Rest 2:00 – 8-10 Sets – 1 Second Pause Beginners: 5 x 5, adding if form permits. Conditioning “Lights Out” For time: 15-10-5 Power Cleans (165, 115) 30-20-10 Goblet Squats (53, 35) Rx+:(185, 125) (70, 53) L3: (135, 95)...

Friday 9/22/17

Strength 1) Front Box Squat: 6 x 4 @60%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 50%. 2) Power Snatch: EMOM 6: 2 Reps @70% – These are “cluster sets” meaning you drop and reset...

Thursday 9/21/17

Skill Gymnastics Skill Work *Spend 5:00 Working on 1 Skill then perform EMOM style: EMOM 8: ODD Minutes: 30s of Gymnastics Skill EVEN Minutes: 30s of Double Unders or Double Under Practice Conditioning 4 Rounds of 60s Work/30s Rest 1a) Wallballs (20, 14) 1b)...

Wednesday 9/20/17

Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @75-80% of Push Press. – 1 Hang Power Clean + 1 Push Press + 1 Push Jerk – Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Conditioning AMRAP 12: Row 200 Meters 15 Air Squats 10 Hang...

Tuesday 9/19/17

Conditioning 5 Rounds with a partner: 100 Meter Sledpush (moderate weight) 20 Walking Lunges (BW) 30 2 Count Mountain Climbers 40 Double Unders *Rest as needed. Work is NOT split, both athletes will complete 5 rounds. Alternate Options – Sledpush: 200 Meter Shuttle...

Monday 9/18/17

Strength Sumo Deadlift: 1RM. Rest 3-4:00. – Take 8-10 sets and work up to a 1RM. – Beginners: 5 x 5. Adding weight if form permits. – We performed this on Month 1/Week 3 for a “heavy 1” so compare to previous results. This is a benchmark and will be repeated in 16...

Friday 9/15/17

Strength 1) Power Snatch: 8 x 2 @70-75% for all sets. Rest 90s. 2) Speed Back Squat: 5 x 5 @60%. Rest 90s. 3) RDLs: 4 x 8, adding weight each set. Rest 90s. 4a) Reverse DB Lunges: 3 x 8 ea. Rest 60s. 4b) Banded Ab Pulldowns: 3 x 20-25. Rest 60s. 5) Glute March: Max...

Thursday 9/14/17

Conditioning Teams of 3: 30:00 Max Meters on the Rower *Split work however needed. *Score = total meters

Wednesday 9/13/17

Strength Floor Press: Work up a 1RM. Rest 2:00 Beginner: Heavy set of 5. *Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then your athletes need to reinforce proper leg...

Tuesday 9/12/17

Conditioning Every 5:00 x 5 Sets: 100 Meter Sledpush (empty) 10 C2B Pull-ups 10 Hang Power Cleans (135, 95) 10 S20H (135, 95) L3: (Regular Pull-ups) (115, 75) L2: (Band Assisted Pull-ups) (95, 65) L1: (Ring Rows) (35, 25 Russian Swing for HPC) (65, 35) *Alternate...

Monday 9/11/17

Strength Zercher Box Squat: 1RM. Rest 2:00 – Take 6-8 sets and build to a 1RM. – Use a 13-15″” Box – Same technique as speed box squats, but does not need to be wide stance Beg: Front Squat: 5 x 5. *Compare to Block 3/Week 1 Conditioning “Double Jump” 5 RFT: 50 Double...

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