Wods

Tuesday, May 29 to Saturday June 2

29/05/2018

 

Tuesday, May 29

Warmup:
2 Minute Row
1 Minute Supinated Bar Hang
+
2 Rounds
8 Prone Press-Ups
8 PVC Good Mornings
8 PVC Shoulder Passes
+
2 Rounds
4 Burpees
4 Step-Ups
4 Box Jumps
4 T2B

 

WOD:
25 minute AMRAP
500/400m Row
12 Burpees
12 T2B
12 Box Jumps (24/20)

 

Finisher:
3 Sets
1a) 15 Russian KBS. Rest 60s.
1b) 15 Seated Lateral Raises w/ Palms Facing Forward. Rest 60s.

 

Wednesday, May 30

Warmup:
400m Run
1 Minute Shoulder Distraction
+
2 Rounds
10 Squat Jumps
10 Strict Presses

 

Part 1:
EMOM 12:
ODD Minutes: 3 Jerks @70%
EVEN Minutes: Pistol Practice x 5 Reps each leg

 

Part 2/QuickFit 45:
3 RFT:
400m Run
30 Alternating Lunges
15 S20H (135/85)

 

Thursday, May 31

Warmup:
2-3 Rounds of 6 Reps Each

 

WOD:
5 Rounds of :40s work/:20s rest for quality:
1a) Bike
1b) KB SDHP (53/35)
1c) Med Ball Twists (20/14)
1d) 2 Count Mountain Climbers
1e) KBS (53/35)

 

Friday, June 1

Warmup:
500/400m Row
+
2 Rounds
20 Lateral Banded Step Overs
10 Deadlifts (Empty Bar)
10 Hang Power Cleans
10 Front Squats

 

Part 1:
1) 2 Speed Deadlifts w/Band EMOM 10
50%1RM Banded Deadlift
. . . Rest 2 Minutes. . .
2) Seated Box Jump 5x4 - rest :60s between sets.

 

Part 2/QuickFit 45:
“Down Range V2”
3 Rounds of:
5 Power Cleans (155/105)
10 Front Squats (155/105)
15 Bar Facing Burpees
Rest 2:00 between rounds.

 

**Training Intent**
– Strength: Using bands in order to accommodate for resistance forces our you be aggressive. Keep in mind the tension will be the greatest at the top so it’s important to be aggressive + explode through the hips. Seated Box Jumps build explosiveness and apply to becoming faster with our olympic lifts.
– Metcon: This should be done at a 85-90% effort on each set leaving just enough in the tank to be consistent. Weight should be challenging for this one.

 

Saturday, June 2

Warmup:
400m Run
10 Shoulder Passes (Each Pos.)
+
2-3 Sets of:
:15s OH Hold/Chin Over Bar Hold
or
5 S2OH & 1 Bar MU

 

QuickFit 30:
15 minute AMRAP
200m Run
:30s OH Hold
200m Run
:30s Chin Over Bar Hold

 

WOD:
AMRAP 30 w. a partner:
Run 800 Meters
40 S20H (135/85)
Run 800 Meters
20 Bar Muscle-Ups