WOD 2018-04-21

Warm-up
10 min – on coach
Metcon
Metcon (Time)
For Time
1000 M Row
50 HRPU
1000 M Row
50 Deadlift (185#/125#)
1000 M Row
50 Wallballs (10’/9′ 20#/14#)
1000 M Row
50 V Sit Ups w/ medball (20#/14#)
1000 M Row
50 HSPU
1000 M Row
– Partner or Individual
– One person works, while the other holds a plank (any kind) for 30 seconds.
– Partner does not have to stop working when the other partner stops planking. Keep moving through movements according to your plan.
– Reps and meters can be divided up in any manner

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WOD 2018-04-20

Warm-up
5 min – on coach
Mobility
Simple Five Way Shoulder

Gymnastics
Metcon (No Measure)
14 Min EMOM
Minute 1: 10 Ab Mat Sit Ups
Minute 2: 5 HSPU
– Advanced athletes may scale to v sit ups.
– Another option would be 7 GHD Sit Ups – THIS OPTION IS ONLY FOR ATHLETES WHO HAVE DONE A SIGNIFICANT AMOUNT OF GHD WORK, AND HAVE WORKED THEIR WAY UP TO A MINIMUM OF 30 GHD REPS IN A WORKOUT RECENTLY.

* GHD Sit Ups https://www.youtube.com/watch?v=1pbZ8mX2D1U

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (Time)
5 Rounds for Time
6 Hang Power Snatches (95#/65#)
12 Ring Rows
18 Box Jumps (24″/20″)
24 Overhead Walking Lunges w/ Bumper (45#/35#)
* Post time to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2018-04-19

Warm-up
5 min – on coach
Mobility
Overhead Squat / Snatch Prep

Strength
Metcon (Weight)
15 Min EMOM
Minute 1-3: 4 Snatch Pulls
Minute 4-6: 3 Behind the Neck Snatch Grip Jerks
Minute 7-9: 2 Snatch Balance
Minute 10-15 (every 2 min): 1 Squat Snatch
– Begin jerks at 55% of 1 RM Snatch
– Make sure athlete’s mechanics are solid and consistent
– Athletes may add weight at any time throughout EMOM based on feel, form, and technique.

* For more advanced athletes, they may add bumpers for the snatch pulls (i.e. 35# bumpers) to increase the weight for that movement. Add it for that movement, then take it off for the other movements.

* Snatch Pull https://www.youtube.com/watch?v=_IdYjwdwNeY
* Behind the Neck Snatch Grip Jerk https://www.youtube.com/watch?v=5t8uxqx2xIg
* Snatch Balance https://www.youtube.com/watch?v=DNxoKZQBErM

* Post heaviest load to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon (Time)
8 Rounds
200 M Row
1 min rest
– These are SPRINTS!
– 1 Min rest between rounds
– If there are more than 8 athletes, go in waves. Rest times may have to be extended.

* Post slowest time to the board
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
5 Thrusters (115#/85#)
5 T2B
* Post rounds and reps to board

– 2 min rest –
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2018-04-18

Mobility
Shoulders (bands and lacrosse ball)

Warm-up
5 min – on coach
Gymnastics
Metcon (No Measure)
On a 10 Min Clock
Accumulate 12 Freestanding Kick-Ups to Handstand with Max Hold

followed by…

3 Sets of:
45 seconds of Nose-to-Wall Handstand Hold (use a spotter)
– The first is a FREE STANDING HANDSTAND HOLD – attempt to not use the wall. Have someone spot you by holding feet
– Freestanding Kick-Ups: Hold for max time in the handstand, but goal is to get comfortable finding balance point
— Advanced: No wall – free standing
— Intermediate: Have someone spot you and catch your feet in handstand
— Basic: Use wall to catch yourself and balance
— Scaled: Headstand against the wall

– Nose-to-Wall Split Handstand Hold
— Rest 60 seconds between

WATCH THE VIDEO
* Nose-to-Wall Handstand Holds https://www.youtube.com/watch?v=R4rtp-xPbDY

– 2 min rest –
Metcon
Metcon (AMRAP – Reps)
30 EMOM
Minute 1: 25 DU
Minute 2: 10 Burpees
Minute 3: 10 Alt Arm SA KB or DB Snatch (55#/35#)
– NO SUs!!! DU Scale: 40 seconds of DU technique work if you’re still perfecting your DUs
– Athletes may use KB or DB for snatches

* Post total reps completed to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2018-04-17

Mobility
Deadlift or Pulling Prep Through Better Hip Positioning

Warm-up
5 min – on coach
Weightlifting
Deadlift (10 @ 50%, 10 @ 60%, 10 @ 65%, 8 @ 70%, 6 @ 80%)
* On a 13 min clock *

– Set 1 – 10 reps @ 50% of 1 RM
– Set 2 – 10 reps @ 60%
– Set 3 – 10 reps @ 65%
– Set 4 – 8 reps @ 70%
– Set 5 – 6 reps @ 80%
– Rest 2 minutes between sets

– 2 min rest –
Metcon (Weight)
9 Min EMOM (3 Sets)
Minute 1: 6 Bulgarian Split Squats – Right leg
Minute 2: 6 Bulgarian Split Squats – Left leg
Minute 3: 45 Sec Plank (High, Left, Right)
– Bulgarian Split Squat weight 2 KBs or DBs: Rx 45#/35#
– Scale as needed
– Scale Up Option: Front Rack or Back Rack Barbell Bulgarian Split Squats (see video)

* Bulgarian Split Squat

* Front Rack or Back Rack Barbell Bulgarian Split Squats https://www.youtube.com/watch?v=IbQoTyUjk5M

* Post weight to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (Time)
5 Rounds for Time
250 M Row / 200 M Bike
20 KB Swings (55#/35#)
10 Pull Ups
– Athletes may alternate between the rowers and bikes, or use whatever is open.
– The kb weight should be heavy enough so that the seings are challenging, and all 20 reps may not be able to be done unbroken every round.

* Post time to the board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2018-04-16

Mobility
Shoulders, wrists and front rack

Warm-up
5 min – on coach
Weightlifting
Back Squat (5 @ 50%, 5 @ 60%, 5 @ 65%, 4 @ 70%, 3 @ 80%)
* On a 14 min clock *

– Set 1 – 5 reps @ 50% of 1 RM
– Set 2 – 5 reps @ 60%
– Set 3 – 5 reps @ 65%
– Set 4 – 4 reps @ 70%
– Set 5 – 3 reps @ 80%
– Rest 1 minutes between sets

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
5 Front Squats (115#/85#)
5 Push Press (same bar as above)
* Post rounds and reps to board

– 2 min rest –
Metcon (Calories)
6 Rounds
2 Min Per Round
10 Wallballs (20#/14# 10’/9′)
5 Hang Cleans (Rx: 115#/85#)
Max Cal Row / Air Bike
– 1 min rest
– 2 minutes per round
– 1 min rest between rounds
– Alternate between bike and row
– Start half athletes on bikes and half on rowers if needed

* Post total Cals to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2018-04-14

Warm-up
7 min – on coach
Mobility
7 Min – on coach
Metcon
Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
– 45 Min Time Cap
– Rx front squat: 135#/95#
– One bar per team
– One partner works, while one partner holds a sandbag (75#/45#)
– Reps may be broken up in any manner between partners, but movements must be done in order
– Alternate run

* Post time to the board (add any unfinished reps as seconds to time. Example: 7 unfinished hspu would be 45:07)