Wods

Monday, April 2 to Saturday, April 7

01/04/2018

Monday, April 2

Warmup:
400m Run
:30s Bottom Squat Hold
20 Shoulder Taps

 

Part 1:
20 Minutes
Front Squat Box Squat: Work up to a 1RM. Rest :90s to 2:00
– 8-10 Sets

 

Part 2/QuickFit:
“Eddie Murphy”
For time:
400m Run or 20/15 Calorie Bike
50 DB Thrusters
400m Run or 20/15 Calorie Bike

 

***Training Intent***
-Strength: Make progressive jumps in weight. Have a plan in mind before starting.
– Metcon: Don’t go out too fast on first 400m or Bike. Break thrusters into smaller sets than you think necessary, even though the weight is light (sets of 10). Use a weight that you could easily complete 25 UB reps with. These are intended to be light, even for Rx athletes. The last 400m/Bike should be everything you have left in tank."

 

Tuesday, April 3

Warmup:
300m Row
20 Spidermans
10 Bottom Half Burpees (Just don't stand up)

 

WOD:
For total time:
500-400-300-200-100
Rowing for Meters
25-20-15-10-5
Burpees
Rest 2:00 after each completed round
25:00 Cap

 

Finisher
Superset
3 Rounds of:
1a) 50' 1-Arm OH Carry. Rest 30s.
1b) DB or KB Split Squats x 8 ea. Rest 30s.
1c) Med Ball Twists :30s Max Reps. Rest 30s.

 

**Training Intent**
– Metcon: Pacing is the goal for today. There is 1500 meters or rowing and 75 Burpees. Focus on breathing during burpees, it is important to exhale on the floor. This workout is done by rowing 500 meters then completing 25 burpees then resting 2:00 and so on all the way to finish. We don’t want too much drop off and the rest and descending meters/reps should allow us to complete each round slightly faster than the one before it.

 

Wednesday, April 4

Warmup:
2 Minutes of Cardio
+
2 Rounds
:20s Supinated Bar Hang
:20s Shoulder T's w/Pushup
:20s Inch Worms

 

Part 1:
20 Minutes
Superset
1a) Close Grip Bench Press: 5 x 5, adding weight each set. Rest 90s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 90s.

 

Part 2/QuickFit:
“Cold Wind Blows”
4 RFT:
15 Goblet Squats (53/35)
15 KBS (53/35)
15 T2B

 

**Training Intent**
– Strength: Superset of close grip bench press/wide-grip pull-ups. Make sure you don’t “flare” your elbows on the bench press. There are multiple options that are commensurate with each athletes ability. Wide grip focuses on developing lats/shoulders. Make sure you aren’t compensating by “leaning back” to complete reps.
– Metcon: KB should be completed UB. Most times will range between 7-10:00.

 

Thursday, April 5

Warmup:
400m Run
+
2 Rounds
10 Lateral Step-Ups
10 Double Unders or Singles
10 Lateral Leg Swings

 

WOD:
Every 6:00 x 4 Sets:
400m Run or 20/15 Calorie Bike
20 Step-Ups
50 Double Unders

 

Finisher:
8 Minutes w/Partner
100' Alternating KB Front Rack Carry

 

**Training Intent**
– Metcon: You should have more than 2:00 rest after each set. Start slow and see if you can improve your split each round. This workout is highly dependent on running and double under ability.

 

Friday, April 6

Warmup:
2 Minutes of Burpees
+
2 Rounds
10 Kossacks
10 Standing Shoulder Passes
+
5 Minutes to Warmup Back Squats

 

Part 1:
15 Minutes
Back Squat 5x5
*2 seconds down on each rep. Use the same weight for all sets, comfortable not too heavy.

 

Part 2:
7 minute AMRAP
10 DB Thrusters
10 Burpees

 

**Training Intent**
– Strength: The goal today is to add to last weeks weight.
– Metcon: The weight is intended to be light but maybe 5-10# heavier than Monday.

 

Saturday, April 7

Warmup:
2 Rounds
5 Reps of each movement.

 

Boot Camp:
15 minute AMRAP
10 Burpees
10 Ab Mat Situps
10/8 Calorie Bike
10 Wall Balls

 

WOD:
3 Rounds with a partner:
2:00 of Max Wallballs (20/14)
2:00 Max Calorie Assault Bike
2:00 Max Wall Climbs
2:00 Max Abmat Sit-ups
2:00 Max Burpees
*Scale as needed. One athlete works at time completing a full minute then switching with their partner.