Wods

Monday, June 4 to Saturday, June 9

04/06/2018

 

Monday, June 4

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

 

Part 1:
20 Minutes
Power Clean Clusters: 5 x 1.1.1 (10s) @80% of Last Month 1RM. Rest 2:00

 

Part 2:
AMRAP 10:
25 Power Cleans (95/65)
50 Thrusters (95/65)

 

**Training Intent**
– Strength: Take 4-5 sets to build up to work weight and then perform all 5 sets at 80% (moderately heavy weight). All the cluster means is that you will be taking 10s between reps and resetting.
– Metcon: Repeat Metcon. The challenge with this piece is to pace and have a strategy to complete at least 1 full round or come as close as possible. Score = total reps. Loading must be light as athletes should be able to perform at least sets of 7-10 reps for both movements. This is also a chance to work on being efficient cycling higher rep sets.

 

Tuesday, June 5

Warmup:
3 Rounds
30 Butt Kicks
30 High Knees
10 Front & Side Leg Swings
:10s Standing Straight Leg Hold
10 PVC Good Mornings
5 Prone-Press Ups

WOD:
3 RFT w. a partner:
Row 1k
Run 800 Meters
100 Double Unders
30 Burpees
*One person works. Split work in half.
35:00 Cap

Metcon: The intent of todays pieces is strictly aerobic capacity work. There will be plenty of built in rest to do so with splitting the work with their partner. Scale double unders so they do not take more than 60s to complete.

 

Wednesday, June 6

Warmup:
1 Minute Bike
1 Minute Shoulder Distraction
+
2 Rounds
10 Squat Jumps
:20s Supinated Bar Hang
1 DB Snatch + :30s OH Hold
+
3 Sets of 3 Jerks (Build to Part 1 Weight)

Part 1:
EMOM 12:
ODD Minutes: 3 Jerks @80% (Same as last week)
EVEN Minutes: 12-15 Banded Pull Aparts

Part 2/QuickFit 45:
AMRAP 10:
4 Strict Chinups
8 T2B
16 Alternating DB Snatches
*Sub 8 Feet Over Med Ball for T2B.

 

Thursday, June 7

Warmup:
3 Sets
50' Side Shuffle
8 Shoulder T's
50' Side Shuffle
8 Shoulder Taps

Part 1:
Superset
3 Sets
1a) :40s Barbell Overhead Hold (Add Weight). Rest :60s.
1b) 6-10 DB Bent Over Rows. Rest :60s.
1c) 8-12 Goblet Step-Ups. Rest :60s.

Part 2:
With a partner
6 minute AMRAP
Max DB Power Clean + Front Squat
. . . Immediately Into. . .
6 minute AMRAP
Max Ring Rows
. . . Immediately Into. . .
6 minute AMRAP
Max DB Alternating Lunges (Hold DB by sides)
. . . Immediately Into. . .
6 minute AMRAP
Max Ring Pushups
*1 partner works at a time. 

 

Friday, June 8

Warmup:
500/400m Row
+
3 Sets
4 Pause Wall Balls
4 Standing Pallof Presses (Each Side)
8 Good Mornings (PVC or Empty Bar)
8 Prone-Press Ups

Part 1:
1a) Speed Deadlift Touch N Go: 6 x 3 @75%. Rest 2:00.
– Take 3-4 sets and build to 75% by performing sets of 3.
1b) 3 Sciatic Nerve Flosses After Each Set (Each Leg)

. . . Rest 2 Minutes. . .

2) Seated Box Jumps: 5 x 4. Rest 60s.
– Use the same height you used last week.

Part 2/QuickFit 45:
4 RFT:
21 Wallballs (20/14)
18 Ab Mat Situps
15 Lateral Burpees over the Bar

 

Saturday, June 9

Warmup:
3 Rounds
200m Run
6 KBS
6 Box Jumps
6 Pullups

Boot Camp:
15 minute AMRAP
10 KBS
10 Box Jumps
10 Pullups
200m Run
*Rest 1 minute after each round.

WOD:
5 RFT in teams of 3:
33 KBS (53/35)
33 Box Jumps (24/20)
33 Pull-ups (Scale to Bands)
200 Meter Run (Each)
35:00 Cap
*Split reps into 11 each. 1 partner works at a time.