Wods

Monday, April 9 to Saturday, April 14

08/04/2018

Monday, April 9

Warmup:
2 Minutes of Cardio
+
3 Rounds
10 Double Unders or Singles
8 Shoulder T's
6 Kossacks
4 Inch Worms

Part 1:
Power Snatch Clusters: 8 x 1.1 (10s) . Rest 90s-2:00 between sets..
– Add weight each set.
– Rest 10s between singles
– Adv: Work up to 85%

Part 2:
“Pavement”
4 RFT:
15 KBS (70/53)
30 Double Unders or Singles
15 Goblet Squats (70/53)
30 Double Unders or Singles

– Strength: Power Snatch can be up to a heavy set for experienced athletes. Technique takes precendence here.
– Metcon: KB should be heavier today, but sets should be able to be completed in 2 sets or less. Pace should be around 75% effort.

 

Tuesday, April 10

Warmup:
400m Run or 20/15 Calorie Bike
+
2 Rounds
20 Butt Kicks & High Knees
10 Front & Side Leg Swings
5 Burpees

WOD:
“Run Forrest”
For time:
Run 1 Mile or 75/50 Calorie Bike
100 Burpees
Run 1 Mile or 75/50 Calorie Bike
*25 minute cap.

Finisher:
Superset
1) DB Reverse Lunges: 3 x 10 ea. leg. Rest 90s.
2) 5 Pallof Press: 2 sets each side. Rest 60s.

– Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but try to stay within 90s of your first split. Some of you will not make the time-cap. That is okay! This workout is about pacing and is a great workout to retest in 4 months.

 

Wednesday, April 11

Warmup:
2 Minute Row
+
3 Rounds
100' Single Arm OH Carry (Each Arm)
8 Single Arm High Pulls (Each Arm)
6 Med Ball Squat Cleans

Part 1:
20 Minutes
Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00

Part 2:
AMRAP 10:
20 Alt. DB Snatches
20 Wallballs (20/14)

 

Thursday, April 12

Warmup:
400m Run
100' Single Arm Farmer's Carry
100' Farmer's Carry

Part 1:
Teams of 2 or 3:
800m Farmer Carry (70's/53's)

Part 2:
400m Run or 20/15 Calorie Bike
50 Walking Lunges
400m Run or 20/15 Calorie Bike
50/35 Pushups
400m Run or 20/15 Calorie Bike

 

Friday, April 13

Warmup:
2 Minute Row
+
3 Rounds
10 Lateral Step-Ups (Each Leg)
:20s Supinated Bar Hang
10 Pushup Shoulder Taps

Part 1:
Wide Stance Box Squat: 8 x 3 @60%, every 60s.

Part 2:
“DB Jackie”
For time:
Row 1k
50 DB Thrusters
30 Pull-ups

Training Intent
– Strength: All sets need to be explosive and should be same set-up as last month. You should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed.
– Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets."

 

Saturday, April 14:

Warmup:

2 Rounds
200m Run
5 Burpees
+
2 Sets of 5 Reps of Each Exercise from workout.

Boot Camp:
15 minute AMRAP
200m Run
12 KB Swings
10 GT2B
8 Burpees
*Rest 1 minute after each round.

WOD:
AMRAP 30 teams of 2:
12 DB Hang Power Cleans
Run 200 Meters
12 Burpees
Run 200 Meters
12 T2B
*Alternate after full rounds.