Wods

Monday, March 5 to Saturday, March 10

04/03/2018

Monday, March 5

Warmup:
2 Minute Row
+
3 Rounds
:15s Front Plank
:15s Side Plank
:15s Front Plank
:15s Side Plank
+
2 Rounds
15 Step-Ups (Each Leg)
10 Kossacks
:30s Front Rack Hold

 

Part 1:
20 minutes to build to 1RM Front Box Squat
*Take 6-8 Sets. Rest 2-3 minutes between sets.

 

Part 2/QuickFit:
9 minute AMRAP
1 Power Clean (135/85)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
*Continue adding 1 rep each set.

 

– Strength: Take 6-8 sets and build to a 1RM FrontBox Squat. Zercher squats directly carry over to the deadlift.
– Metcon: Pacing is key here keep in mind that you need to be able to efficiently perform hang squat cleans/thrusters with the weight you choose. You can complete singles with power cleans as the reps add up, but it is encouraged to go right from your last power clean to your hang squat clean. Score = total reps completed."

 

Tuesday, March 6

Warmup:
4 Rounds Each of :20s On & :10s Off (4 minutes)
Row
Jump Rope
+
2 Rounds
10 Spidermans
10 Walking Samson Lunges
+
2 Rounds
3 Burpees
3 Box Jumps
3 Burpee Box Jumps

 

Part 1:
For time:
500m Row
21 Burpee Box Jumps (24/20)
100 DU
15 Burpee Box Jumps
50 Walking Lunges
9 Burpee Box Jumps
*20:00 Time Cap

 

Part 2:
3 Rounds
1a) Rear Foot Elevated Split Squat x 10 ea. Rest 30s
1b) Bent-over Lateral Raises x 15. Rest 30s.
1c) Glute Bridges x 15 ea. Rest 30s.

 

– Metcon: 80% pace. Try to sustain same level of rate of burpee box jumps for all sets. These should not be maximal efforts, but pacing through and controlling breathing. It is encouraged to step-up on burpees and step-down on box jumps. This will allow you to sustain a consistent heart-rate.
– Finisher: Complete in a circuit fashion post metcon. Nothing here should take too long, but these circuits are a great way to get in unilateral work and build LBM.

 

 

Wednesday, March 7

Warmup:
800m Run
10 Shoulder Passes (Each)
+
2 Rounds
:30s On & :30s Off
Supinated Bar Hang
Bottom Squat Hold
+
3 Sets
20 Double Unders
5 OHS
5 Pullups

 

WOD:
With a partner:
2 RFT:
200 Double Unders
50 Overhead Squats (135/85)
50 Pull-ups
100/80 Calorie Bike
*One person works at a time. Split work as needed.

 

Thursday, March 8

Warmup:
2 Minute Row
+
2 Rounds
5 Sumo Inch Worms
10 Single Arm High Pulls (Each)
10 Reverse Lunges
+
2 Rounds
5 SDHP
5 Burpees
5 Goblet Squats

 

WOD:
AMRAP 20 w. a partner:
20 SDHP (53, 35)
20 Burpees
20 Goblet Squats (53, 35)
600 meter Row
*Split work equally.

 

Friday, March 9

Warmup:
3 Sets of 10/8 Calorie Bike
+
2 Rounds
5 Sumo Inch Worms
10 PVC Good Mornings
5 Pause Wall Balls
10 Lateral Step-Ups (Each Leg)

 

Part 1:
1) Wide Stance Box Squat: 8 x 3 @50-60%, every 60s.
-Feet outside of shoulders and hips.
– Ensure each set is done explosively + athletes sit back on the box
– This % is of your 1RM Back Squat.
2) Deadlift, Touch n Go: 4 x 4. Rest 90s
– Warming up for Metcon

 

Part 2/QuickFit:
“Dead Ball”
5 RFT:
10 Deadlifts (185/115)
20 Wallballs (20, 14)
Rest 2:00 between each round.

 

– Strength: These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable your athletes as they can always go lighter.
– Metcon: Complete each set at 90-95% effort. Deadlifts should be challenging but capable of being done UB. Wallballs should be done in 2 sets or less. 2:00 rest will ensure performance does not fall off too much. Make sure you are NOT leaving your hips high and dropping your hips when the bar passes your knees to ensure we are using the posterior chain and not just lower back.

 

Saturday, March 10

Warmup:
2 Rounds
200m Run
10 Spidermans
:20s Supinated Bar Hang
10 Plank to Pushups

 

Boot Camp:
15 minute AMRAP
400m Run
20 GT2B
20 Burpees

 

WOD:
AMRAP 30 w. a partner:
20 Hang Power Cleans (135/85)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B
*Split work equally.