Wods

Monday, February 5 to Saturday, February 10

03/02/2018

Monday, February 5

Warmup:
5 minute AMRAP
5 Standing Shoulder Passes
10/8 Calorie Row
:20s Wall Sit

 

Part 1:
Paused Back Squat
18 minutes to work up to a 3 rep max, with a 1 second pause at the bottom of each rep.
Rest 2-3:00 minutes between sets.

 

Part 2:
5 Minutes to build to Clean & Jerk Weight

 

10 Minute EMOM (Every Minute on the Minute)
ODD Minutes: 6 Touch and Go Power Clean and Jerks
EVEN Minutes: 10/8 Calorie Row

 

**Training Intent**
Use the strength to build up to a three rep max on pause back squats. The workout should be a fast paced, 80% effort. Clean and Jerks should be capable of being completed unbroken. Rest intervals between sets will likely only be 20-30 seconds.

 

Tuesday, February 6

Warmup:
2 Minutes of Cardio
+
Bulletproof Back Wookout 19
2 Rounds
Turkish Sit Up: x 8 each arm (light)
1 Arm RKB Swing: x 8 each arm (light)
Barbell Rollout: x 8
Sumo Stance Good Morning: x 8 (light)
Barbell Overhead Hold: 30 seconds (light)

 

WOD:
In teams of 2:
For time:
Accumulate 1,000m Row (Row 500 each, alternating every 250)
100 Overhead Squats (75/55)
Accumulate 1,000m Row
100 Power Snatches (75/55)
Accumulate 1,000m Row

 

**Training Intent**
Split the work up however needed, with only one partner working at a time. Overhead squats and snatches are intended to be light so make sure athletes use a weight they can complete big sets with.

 

Wednesday, February 7

Warmup:
5 minute AMRAP
1 Minute Jump Rope
8 Ring Rows
8 Hand Release Pushups
10 Air Squats
+
2-3 Sets of 5 Bench

 

Part 1:
1) 5 Sets
5 Speed Close Grip Bench Press @50%, every 60 seconds.
. . . Rest 2 Minutes. . .
2) 3 Sets
10 1-Arm DB or KB Rows, rest 60 seconds between sets.

 

Part 2:
Every 5:00 Minutes for 3 Sets
50 Double Unders (100 Singles)
50 Wallballs (20/14)

 

**Training Intent**
Each set for the strength should be explosive and only take 5-6 seconds to complete. For the conditioning. set a goal to complete wallballs in as few sets as possible. Try to go unbroken. Athletes should have roughly 90s-2:00 minutes rest - scale Wall Balls to 30 reps.

 

Thursday, February 8

Warmup:
Bulletproof Back Workout 20
3 Rounds for quality
Spiderman Crawl: 50'
Side Plank: 20 seconds each side
Crab Walk: 50' (Forward & Backward)
Table Top Hold: 20 seconds
Samson Walking Lunge: 50'
Pigeon Pose on Box: 20 seconds each leg
+
2 Sets
6 KBS
6 T2B

 

WOD:
5 Rounds For Time
20/15 Cal Row
15 KB Swings (53/35)
12 T2B
Rest 2:00 Minutes After Each Round.

 

**Training Intent**
Try to maintain the same pacing for all 5 rounds. KBS should be light enough to go unbroken on.

 

Friday, February 9

Warmup:
500/400m Row
20 Air Squats
5 Sumo Inch Worms
+
2-3 Sets of 5 Front Box Squats

 

Part 1:
5 Sets of Each
1) 5 Front Box Squats every 60 seconds
. . . Rest 2 Minutes. . .
2) 3 Power Cleans every 90 seconds.
*Use the same weight as Front Squats.

 

Part 2:
5 Minutes to Warmup Barbell Movements

 

“Two Scores”
For Time
21 Deadlifts (135/85)
21 Bar Facing Burpees
21 Thrusters
Rest 3 Minutes
21 Deadlifts
21 Bar Facing Burpees
21 Shoulder to Overhead

 

**Training Intent**
In the strength, the box squats should be done at 50-60% of a 1 rep max and the cleans should be done at the same weight on the bar for transitions from box squats to cleans. The conditioning should be a sprint. The barbell movements should be performed unbroken, with the exception of thrusters and shoulder to overhead, which may be divided into two sets.

 

Saturday, February 10

Warmup:
2 Rounds
1 Minute Jump Rope
4 Strict Chinups
8 Reverse Lunges
8 Pushups

 

Boot Camp:
4 Rounds
:40s On & :20s Off Each
Strict Chinups
Reverse Lunges
Pushups
Double Unders

 

WOD:
4 Rounds for Time with a Partner:
20 Strict Chinups
20 Goblet Reverse Lunges (70/53)
20 Push-ups
100 Double Unders
*Split up the work evenly. 1 partner works at a time.