Wods

Monday, February 19 to Saturday, February 24

18/02/2018

Monday, February 19

Warmup:
5 minute AMRAP
5 Sumo Inch Worms
10/8 Calorie Row
20 Lateral Step Overs

 

Part 1:
20 Find a 1 Rep Max Sumo Deadlift

 

Part 2/QuickFit:
5 Rounds Not For Time:
150' Sled Push (3 Lengths - 135/90)
100' Single Arm Farmer Carry (2 Lengths Each Arm)

 

**Training Intent**
Use the strength to work to a 1 rep max sumo deadlift. The conditioning is general physical preparedness. Farmer Carries should be as heavy as possible.

 

Tuesday, February 20

Warmup:
2 Rounds
8/6 Calorie Row
10 Spidermans
+
4 Minutes EMOM
Odd - 8/6 Calorie Row
Even - 8 Burpees

 

Part 1:
20 Minute EMOM
Odd - 10/8 Calorie Row
Even - 10 Burpees
*Scale to :40s Each Set.

 

Part 2:
Superset
3 Rounds of:
1a) 10-12 Supinated Grip Barbell Rows
Rest 30s.
1b) 20 Sec L-Sit
Rest 30s.

 

**Training Intent**
Today’s conditioning will be tough, especially after the first ten minutes. Use this workout to work on mental toughness and maintaining a pace. Athletes should have about 20 seconds of rest after each round of work."

 

Wednesday, February 21

Warmup:
7 minute AMRAP
1 Minute Jump Rope
:20s Samson Stretch (Each)
:20s Standing Calf Raise
10 Shoulder T's

 

Part 1:
Push Press: 15 Minutes to Work up to a challenging set of 3. Rest 2:00 Minutes between sets.

 

Part 2/QuickFit:
“Old School”
For time:
40-30-20-10
KBS (53/35)
Alternating Lunges
Abmat Sit-ups
Double Unders

 

**Training Intent**
Try to keep a consistent pace and only break up the KBS on the sets of 40 and 30.

 

Thursday, February 22

Warmup:
250m Row
10 Shoulder Passes (Each)
250m Row
+
2 Rounds
:20s Supinated Bar Hang
10 Shoulder Taps

 

WOD:
Every 5:00 x 5 Sets:
Row 500/400m
10 T2B
2 Wall Climbs
*Score slowest round.

 

**Training Intent**
Try to keep all rounds within 5-10 seconds of each other.

 

Friday, February 23

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:
“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed

 

***Training Intent***
– Strength: The strength should be done at plus 5% from last week, with the front box squats at 60-70% and the Cleans done at the same weight.Final week of Box Front Squats/Power Cleans. Even though the weights are 10% heavier from when we started this cycle the speed should still be on point. Again, speed training will be a new method for most so it’s always better to go lighter if needed.
– Metcon: Start slow and try to maintain. This workout will get incredibly hard on the lungs after the first few rounds. Squat cleans should be completed as fast singles out of the gate. As always, people need to watch their pacing as both movements will inhibit your ability to control your breathing. The strength should be done at plus 5% from last week, with the front box squats at 60-70% and the Cleans done at the same weight.

 

Saturday, February 24

Warmup:
3 Sets
10/8 Calorie Bike
:20s Bottom Squat Hold
+
2-3 Sets
5 Deadlifts
5 Pause Wall Balls

 

Boot Camp:
4 Rounds :40s On & :20s Off
KB SDHP
Air Squat
Row
Plank

 

WOD:
10 RFT in teams of 2:
20 Deadlifts (135/85)
400m Row
20 Wallballs (20/14)
*One person works at a time. Split equally.

 

***Training Intent***
Deadlifts are intended to be light today and shoud be completed UB, touch n go style as there is 100 reps of deadlifts and wallballs for each partner to complete as well as 2000 meters of rowing for each partner."