WOD

Wednesday 5/23/18

METCON 30 Minutes on the Clock: Sledpush x 100 ft. Farmer Carry x 100 Ft. Turkish Get-up x 2 each. Bike x 60s *Today’s work is not for time or score. Rest as needed. *Alternate Options: Sledpush = Weighted Step-ups x 60s Max Reps Bike = Row or Jog for 60s at an easy...

5/22/18

STRENGTH 1) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 90s. 2) Barbell Curls: 3 x 10, one weight for all sets. Rest 60s. 3) Metcon Prep: T2B Skill Session x 5:00 METCON ”New Workout Plan” 2 RFT: 75 Air Squats 50 Push-ups 25 T2B 800m Run L2: (50 Air...

Monday 5/21/18

STRENGTH 1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 6-7 sets. – Sets of: 5,4,3,2,1,1,1… 3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s. 3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s. 4) Frog Pump: 2 x 30....

5/18/18

STRENGTH 1) Speed Close Grip Bench Press: 5 x 5 @50%, every 60s. 2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up. – Rx+:(35 Strict Reps) – Rx:...

5/17/18

STRENGTH 1) Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s. – Use a 13-15” Box. If you did not perform 3RM from 5/7 use 50-55% of your Back Squat Max. 2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s. 2b) T2B: 3 x 3-5. Rest 30s. 2c)...

5/16/18

SKILL Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating Pistols METCON 25 Minutes of: 1a) Heavy Sledpush or Sledpull Powerwalk x 50 yards. Rest 60s. 1b) Single Arm Farmer Carry x 50 yards each. Rest 60s 1c) Double DB Rows x 10....

5/15/18

STRENGTH 1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s. – 3 ONE-THOUSAND Negative 1b) Bar Dips: 4 x 8-10. Rest 45s. Options for both Pull-ups/Dips: – Partner Assisted – Add weight to bar dips if needed. 2) Metcon Warm-up: 2-3 Sets of: 5 OHS 5 KBS 5 Lateral...

5/14/18

STRENGTH 1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00 – Beginner: 5 x 5, reset on each rep to dial in form. Rest 2:00 2) Metcon Prep: 2-3 Rounds of: 5 DB Power Cleans 5 DB Thrusters Building to Metcon weight. Rest 60s. METCON ”Freshmen” For time: 45 DB...

Friday 5/11/18

STRENGTH/SKILL 1a) Speed Close Grip Bench Press: 5 x 5 @50-60%, every 30s. 1b) Banded Pulldowns: 5 x 10. Rest 30s. METCON "Jack" AMRAP 20: 10 Push Press (115, 75) 10 KBS (53, 35) 10 Box Jumps (24, 20) L3: (95, 65) (45, 25) L2: (75, 55) (35, 25) (20, 15) L1: (65, 35)...

Thursday 5/10/18

STRENGTH 1) Speed Back Squat with 1-second pause at the bottom of each rep: 5 x 4 @65-70%, every 60s. 2) Seated Dynamic Box Jumps: 5 Jumps, every 60s x 3 sets. 3) Squat Cleans: Work up to a Metcon weight in 3-4 sets performing singles. Between sets perform 30 Double...

Wednesday 5/9/18

SKILL Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or Walk METCON 5 Rounds of: Run 400 Meters 20 Ground to Overhead with a plate (45, 25) 12 Burpees to your Plate L3: (35, 15) L2: (25, 10) L1: (4 Rounds) (200-400m Run)...

Tuesday 5/8/18

STRENGTH 1a) Strict C2B Chin-ups: 4 x 5-8. Rest 60s. – Rx+: Side to Side Pull-ups – Chin-ups are "supinated grip" – These are intended to be done BW – Partner Assisted if needed Chin over bar Chin-ups. 1b) DB Single Arm Bench Press: 4 x 6-8 each. Rest 60s. – neutral...

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