Friday May 25, 2018

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(Practice / Gymnastics Focus) 
WOD Review: 8 min

Then group warm up all together:

WOD 

On the minute for 18 minutes:
Minutes 1-6:
Odd min: 7 Thrusters (95/65) (50+ & Scaled: 75/50)
Even min: Max reps: Toes to Bar (Mod: knees to chest/hips or V-ups)
Minutes 7-12
Odd: 7 Thrusters
Even min: Max reps: Burpees
Minutes 13-18:
Odd min: 7 Thrusters
Even min: 200m Run (200m = 1 rep)

*Score: total of max effort reps (all skill reps added together – no thruster reps included in total)

Thursday May 24, 2018

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(Competition / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec butt-ball squats, 30 sec MB squat cleans, 30 sec BB push press, 20 sec BB sumo dead high pull, 5 box jumps or 6 steps ups

SOD

EMOM: 3x through (9 min total)
10 WB Ab-mat Sit-ups (20/14)
10 MB Squat Cleans (20/14)
10 BB Reverse Grip bent over Back Row (weight = athlete’s choice)

WOD: 3x
20 Wall Balls (20/14#) (10/10')
20 Sumo Dead High Pulls (75/55)
20 Box Jumps (24/20")
20 Push Presses (75/55)
20/17 Cal Row

 

 

Wednesday May 23, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 200m jog, 15 leg swing/leg, 10 plate counter weight air squats, 10 BB pause back squats, 10 hanging shrugs, 5-10 sec chin over bar hold

SOD

5 x 3^ Back Squat AND 4 x 15 Tubing Bent over Swimmer Rows (18 min)

WOD

20 minute AMRAP
400m Run
4 OHS (135/95) (RX+ 155/105)
8 Pull-ups (RX+ C2B)
RX++ = You did both movements RX+

Tuesday May 22, 2018

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(Competition / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 30 sec wall squats, 20 sec hanging shrugs, 20 sec handstand hold with a shrug, 5 BB or PVC high hip power snatch, 5 hang power snatch, 5 OHS

SOD

EMOM 15 min
3 Pole ¾ body weight box SPRINT (share or triple up on a box)
1 Rope Climb (RX+ = legless)
3-8 HSPU (RX+ = Strict / RX++ Strict and Deficit 45/25)

*Each one of these should take about 10-15 sec at most to complete, so choose the challenge so you can have very high intensity but with very short duration.

WOD

Ascending Snatch into ascending Clean ladder on the 90 sec for 12 rounds (18 min)

Begin at 50% of snatch 1RM and build each round. Once no longer to complete the snatch, move to the clean.

Begin with snatch at 50% of 1RM (power or squat), adding weight each round, and once you are not able to snatch the weight in that a 90 sec round, move to cleans (squat or power). If you are not able to make a clean lift in the 90 sec, reduce the weight and continue with that weight for the remainder of the WOD.

Monday May 21, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 30 sec wall squats, 20 sec alt lunges, 20 sec hanging shrugs

WOD 1

3 sets of: Work for 5 min and then recover 3 min (21 min total)
10 Russian KBS (70/53)
10 KB Box Step Up and Overs (70/53)
10 V-ups
*score is total cumulative rounds and reps.

3-5 min recovery

WOD 2

1 min max effort Double Unders (Mod: 6 inch hurdle lateral hop overs – over and back = 2 reps)

*If you get tripped up early in the minute, start over.

Post WOD: 3 rounds not for time:
10-15 Standing tubing Back Flies
10-12 Standing overhead DB Tricep Extensions

Friday May 18, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: jog down and back, 15 air squats, jog down and back, 5 inchworm w/push-up, skip down and back, 5 fwd lunges/leg, 10 BB front squats, 5 BB jerks

SOD 

4 x 5^ BB Sumo Deadlift High Pull AND 4 x 10-12 DB Bicep Curls (18 min)

WOD 

4 Rounds (15 min cap)

15 Cal bike
10 Push Jerks (135/95)
5 Front Squats (135/95)
Run 300m

Post WOD: 3 sets
8 Banded Deadbugs w/3 sec pause per leg.

Thursday May 17, 2018

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(Practice / Olynastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 20 sec straight leg deadlifts, 20 sec deadlift, 20 sec push-ups

SOD

8-10 sets of: (18 min)
1 BB Power Snatch into a 1 Snatch Balance (ascend in weight)
*Increase rest time as weight gets heavier.

WOD 1

21-15-9 of:
Deadlifts (225/155)
Palm Release Push-ups

5 min rest

WOD 2

5-3-1 of:
Muscle-ups (Bar or Ring) (Mod: Ring dips)
DB Squat Snatch (per arm) (50/35) (35/20)

Tuesday May 15, 2018

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(Practice / Glycolytic (2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec TVWQ, 20 sec plate back flies, 30 sec wall squats, BB front rack stretch, 20 sec BB hang power clean, 20 sec BB power jerk

SOD

In 15 min complete at least 3 sets of:
12/arm Half Kneeling single arm Tubing Back Row (wrap tubing around rig)
6-8 Strict Pull-ups or 8-10 BB Inverted Rows

WOD

5 Rounds: (20 min)
1 min Max effort Wall Balls (20/14) (10/9)
1 min Rest
1 min Max effort Hang Power Clean and Jerks (115/75)
1 min Rest

 

Monday May 14, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 30 sec wall squats, 20 sec hangin shrugs, 20 sec push-ups, 20 sec handstand hold

SOD

EMOM x 10
Even min: 5 Single leg DB/KB Straight Legged Deadlifts/leg (light to med weight)
Odd min: 10-15/side MB or plate Torso Twists

WOD

30 min AMRAP
500m Row (ergs under the rig)
1 pole Handstand Walk OR ½ Pike box walk each direction
20 Hollow Rocks
1 Pole OH Plate Forward Walking Lunges (45/25)
1 Rope Climb
*Ideally most of the work is done on the turf.

Friday May 11, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: jog down and back, 15 air squats, jog down and back 5 inchworms with push-ups, skip down and back, 10 sit-ups, side shuffle down and back, jog down and back, 20 dubs or 30 singles

WOD 

25min AMRAP
400m Run
40 Double Unders or 80 Singles
15 Cal Row or Bike (or alternate)

Post WOD

1 max rep effort of each:
Unbroken V-ups

Community Reminder: Gannon on Sat (no Oly or Betty's (?) or regular Community WOD)

Thursday May 10, 2018

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(Competition / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 20 sec BB Romanian deads, 20 sec regular deadlifts,

SOD 1

3 x 10^ Deadlift (12 min)

SOD 2

Establish a heavy Clean and Jerk (15 min)

WOD

Tabata Wall Balls (8 x 20 sec/rest 10 sec rounds)

Community Reminder: Gannon on Sat (no Oly or Betty's or regular Community WOD) Sign up for a time slot. 

Wednesday May 9, 2018

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(Practice / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec wall squats, 20 sec of TVWQ, 30 sec PVC OHS, 20 sec push-ups

SOD (12 min)

3 x 2 Pole lateral leg band walks (ankles or below knees)
3 x 15 Tubing Back Flies with pause at open position (medium challenge)

WOD 

With a 16 min running clock perform as much as possible of:

Perform 4 rounds of:
6 Overhead Squats (95/65) (Ma: 65/45) (Mod OHS with OH split squat)
6 Burpees over BB (lateral or bar facing based on spacing)

Rest 2 min – then

Perform 4 rounds of:
5 OHS (115/75) (Ma: 75/55)
5 Burpees over BB

Rest 2 min - then

Perform 4 rounds of:
4 OHS (135/95) (Ma: 85/60)
4 Burpees over BB

Rest 2 min – then

Perform 4 rounds of:
2 OHS (155/105) (Ma: 95/65)
2 Burpees over BB

Score: Write the total number of rounds and reps plus weight you worked up to at the end of the 16 min
*If you complete all of the work before 16 min, write your finishing time on the board

Community Reminder: Gannon on Sat (no Oly or Betty's (?) or regular Community WOD)

Tuesday May 8, 2018

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 (Competition / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m run, 50 jump rope, 15 wall squats, 10 hanging shrugs, 20 sec handstand hold

SOD (15 min)

4 x 4 pole box push 1.25 – 1.5x body weight
3 x 15 Standing tubing Torso Twists

WOD

Complete as many rounds and reps as possible in 15 minutes of:
8 Pole Shuttle run (1 pole out and back 4x)
7 Pull-ups (Rx+ chest 2 bar)
6 Handstand Push-ups (Rx+ deficit 45/25)

Monday, May 7, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec no leg row, 30 sec PVC pass thru, 15 sec/arm chicken, 10 of each TVWQ, 5 BB power snatch, 5 BB OHS, 5 BB squat snatch

SOD

EMOM x 12 min
2-3 Squat or Power Snatches at 60-70%

WOD

For Time: 15 min time cap
Run 400m
30 American KBS (53/35)
30 Box Jumps (24/20)

Run 300m
20 American KBS
20 Box Jumps

Run 200m
10 American KBS
10 Box Jumps

Friday May 4, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec narrow grip behind neck OHP, 20 sec PVC pass thru, 20 sec TVWQ, 20 sec push-ups, 20 sec handstand hold

SOD 

12 min to practice:
-Skin the cat (high or low rings) (building to sets of 5 at a time)
-Handstand Holds (45-60 sec) and Handstand Walking

WOD 

Team Chipper (partner workout) (20 min Cap)

10 Wall Walk-ups (RX+ = nose to wall)
100 Pendlay Rows (95/65)
100 Front Squats (95/65)
100 Power Snatches (95/65)
10 Wall Walk-ups (RX+ = nose to wall)
*1 Person Works, 1 Person Rests, share reps as evenly as possible

Thursday May 3, 2018

(Mental Toughness / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together:

SOD

EMOM x 14
Even min: 4-6 Strict BB Overhead Press (@70%)
Odd min: 5 Back-rack Forward Stepping Lunges/leg

WOD 1

4 min AMRAP
6 Single Arm DB Thrusters / arm (50/35) (35/20)
8 Wall Balls (20/14) (10/10)

Rest 2 min

WOD 2

4 Min AMRAP
6 Single Arm DB Clean and Jerks / arm (50/35) (35/20)
8 Wall Balls

Rest 2 Min

WOD 3

4 min AMRAP
6 Alternating DB Goblet Forward Stepping Lunges / leg (50/35) (35/20)
8 Wall Balls

Wednesday May 2, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m jog, 30 sec banded wall squats, 20 sec leg swings/leg, 30 sec tubing back flies, 30 sec back rows, 20 sec push-ups

WOD

For Time
Buy in: 800m Run
Then
10 Rounds of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Then
Buy out: 800m Run

Post WOD: (Time permitting)

2-3 sets x 10-15 GHD sit-ups

Tuesday May 1, 2018

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(Practice / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 30 sec reg row, 30 sec straight legged row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec TVW, 15 sec hanging shrugs, 15 sec mini kipping, 20 sec push-ups

SOD

4 sets of 3 Back Squats with a 2 sec. pause, 1 1/4 squat and 1 regular tempo Back Squat (70-75%)

WOD

13 minute AMRAP
7 T2B
6 Burpees (not over bar)
5 Deadlifts (275/185)

Your goal is to go at a pace where you can string all the movements together and develop / train the capacity to hold onto the bar for all 7 T2B and go touch and go on the deads. You might be able to get more rounds with singles on the deads and breaking up the T2B needing less rest, but, you will not get as fit as fast if you always use strategy to move faster. To get more fit and faster in the long run, you have to develop a greater capacity to do more work. The idea behind “Practice” days is to not race to get as much work done, but to practice the skills whether that’s the movements, or by improving your capacity to hold on longer. Save the strategy and the race mentality for the “Competition” themed days.

Monday April 30th 2018

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(Competition/ Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec banded squats (below knee cap), 30 sec PVC pass thru, 20 sec TVW, 30 sec power cleans, 20 sec BB jerks, 30 sec hanging shrugs

WOD 

For Tme:
800m Run
15 Clean & Jerks (135/95)
3 Rope Climbs
600m Run
12 Clean & Jerks
2 Rope Climbs
400m Run
9 Clean & Jerks
1 Rope Climb

Post WOD

5-8 min Easy Bike or Row

Competition Strategy: The 800 and 600m runs will be the big time eaters, so, do your best to push a bit more on the run and take those few extra breaths before hitting the barbell. Fast singles on the clean and jerk for many will be faster than sets of 5 with longer breaks. Work with another athlete to share a rope if needed and use those 3-5 seconds to catch your breath before your next climb or heading out onto the run.