WOD 2018-09-22

Warm-up
10 min – on coach
Mobility
10 min – on coach
Metcon
Metcon (Time)
16 Rounds for Time
8 Ab Mat Sit Ups
6 Wallballs (20#/14# 10’/9′)
4 Power Cleans (135#/95#)
200 M Run
Partner WOD
— 40 Min Time Cap —
– One person works, while the other holds a sandbag (75#/45#)
– One bar per team
– Reps, and meters can be divided up between partners in any manner, but must be done in order

– Post time to board (add any unfinished reps as seconds to time)

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WOD 2018-09-21

Mobility
Shoulders / Thoracic Spine

Warm-up
5 min – on coach
Gymnastics
Metcon (No Measure)
GHD Hip Extensions
5 Sets of 7 Reps

* During the above, in between sets, accumulate 5 rope climbs
– On a 17 minute clock
– Review movement

* GHD Hip Extensions https://www.youtube.com/watch?v=-FRYZjXMHkA

Rotate through and give everyone 5 sets of 7

* During the above, in between sets, accumulate 5 rope climbs

– Rope climb scale: x 3 modified, with leg lift
– Spend some time coaching athletes on proper rope climbing technique

– FOLLOW REP SCHEME – do not let athletes do more than what is outlined. We will build volume over time.

*** Please DO NOT allow new athletes to do 35 GHD Hip Extensions – have them do 3 sets of 4 ***

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (Time)
5 Rounds for Time
9 Overhead Squats (Rx: 95#/65#)
12 Box Jumps (Rx: 24″/20″)
15 Cal Air Bike
– If athletes get to air bike, and none are available, move to next movement, and come back to bike.
– Box jump scale up: 30″/24″
– If athlete sub rowing for bike: 20 Cal Row

* Overhead Squat https://www.youtube.com/watch?v=CqnxSlyvr-k

* 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 2018-09-20

Mobility
Front rack, then….

Squats….
Improving the squat: hip flexion and external rotation

Warm-up
5 min – on coach
Weightlifting
Back Squat (5, 5, 5, 5, 5)
* On a 16 min clock *
* Of your new 1 RM *

*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 5 reps @ 85%

* Post heaviest load to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
5 Thrusters (Rx: 115#/85#)
15 HRPU
200 M Run
* Post rounds and reps to board

– 2 min rest –
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
7 Thrusters (Rx: 95#/65#)
15 HRPU
200 M Run
– Note the increase in thruster reps

* Post rounds and reps to board

– 2 min rest –
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
9 Thrusters (Rx: 75#/55#)
15 HRPU
200 M Run
– Note the increase in thruster reps

* Post rounds and reps 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 2018-09-19

Mobility
Shoulders

followed by…

Deadlift or Pulling Prep Through Better Hip Positioning

Warm-up
5 min – on coach
Weightlifting
Deadlift (5, 5, 5, 3, 3)
* On a 18 min clock *

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 5 reps @ 65%
*Set 3 – 5 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 3 reps @ 88%
– Rest 2 minutes between sets

* Post heaviest load to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
30 DU
15 Box Over Burpees (Rx: 20″/18″)
– NO SUs! DU Scale: 30 DU attempts.
– If an athlete does SUs scale to 90 SUs
– Athletes may not step over a box. Athletes must either jump over, or jump onto and then over the box.
– Box Over Burpees scale up: 24″/20″

* Post rounds and reps to board
Metcon (4 Rounds for time)
Rowing repeats
4 Rounds
250 M Row
* 2 min rest between rounds
– 4 all out sprints
– 2 min rest from last athlete to finish
– Start everyone together every round
– If there are more than 8 athletes, start in waves
– Damper on 6

* Post each round (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 2018-09-18

Mobility
Shoulders, wrists and front rack

Warm-up
5 min – on coach
Weightlifting
Power Clean (Every 2 minutes, for 10 minutes: 3 Reps)
– Every 2 minutes, for 10 minutes (5 sets)
– Power Clean x 3 reps
– Starting at approx. 60% of your Power Clean 1 RM.
– 3 Reps (a triple) does not have to be touch and go, but they should be 3 consecutive reps, with little time between.

Build to today’s heavy triple, and then…
Squat Clean (Every 2 minutes, for 10 minutes: 3 Reps)
– Every 2 minutes, for 10 minutes (5 sets)
– Squat Clean x 3 reps
– Starting at approx. 60% of your Squat Clean 1 RM.

Build to today’s heavy triple.

The goal is to establish today’s “heavy” triple lifts. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (Time)
For Time (15 min time cap)
10, 8, 6, 4, 2
T2B
12 M Farmers Carry Walking Lunge w/ DB or KB
10, 8, 6, 4, 2
HSPU
12 M Farmers Carry Walking Lunge w/ DB or KB
– T2B, then Farmers carry walking lunge across mats. HSPU, then farmers carry walking lunge back.
– DB/KB: 2 (one in each hand), and this should be challenging, but you should be able to make it 12 meters unbroken.

* Post time to board (add any unfinished reps as seconds to time. Example: 2 unfinished hspu and farmers carry back = 15:03)
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 2018-09-17

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

Strength
Metcon (Weight)
Every 2 Minutes for 6 Minutes (3 Sets):
Snatch Grip Deadlift + Hang Power Snatch + Drop Snatch (@ 50% of 1 RM Power Snatch)

Followed by…

Every 2 Minutes for 6 Minutes (3 Sets):
Snatch Grip Deadlift + Hang Power Snatch + Snatch Balance (@ 65% of 1 RM Power Snatch)

Followed by…

Every 2 Minutes for 8 Minutes (4 Sets):
Snatch Grip Deadlift + Hang Squat Snatch (@ 70% of 1 RM Squat Snatch)
– Note the change from power snatch to squat snatch for the last EMOM
– Continue building weight over EMOMs, as long as athlete can maintain form and technique

* Drop Snatch https://www.youtube.com/watch?v=3r-F7jhwPGI
* Drop Snatch https://www.youtube.com/watch?v=ts5essXg1Bc

* Snatch Balance https://www.youtube.com/watch?v=U-PkTCZv3no

* Post heaviest load to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
10 SA KB Snatches 5R/5L Arm (Rx: 45#/30#)
15 Air Squats
20 Ab Mat Sit Ups
– Scale to go fast and keep your intensity level up. These are 3 5 min sprints.
– Use the breaks to catch your breath and go hard on the next AMRAP.
– 5 on the right arm, and then 5 on the left. KB must return back to below knees each rep (not to the ground).

* Post rounds and reps to board

– 2 min rest –
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
10 SA KB Clean & Press 5R/5L Arm (same kb as above)
15 Air Squats
20 Ab Mat Sit Ups
– Single arm – one kb…. 5 on the right arm, and then 5 on the left. KB must return back to below knees each rep (not to the ground).

* SA KB Clean & Press https://www.youtube.com/watch?v=bNwMVXuF8C0

* Post rounds and reps to board

– 2 min rest –
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
10 Russian KB Swings (same kb as above)
15 Air Squats
20 Ab Mat Sit Ups
* Post rounds and reps 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