Wods

Monday, June 11 to Saturday, June 16

10/06/2018

Monday, June 11

Warmup:
2 Minute Row
+
2 Rounds
:15s Front Plank
:15s Side Plank
:15s Front Plank
:15s Side Plank
+
:30s Bottom Squat Hold

 

Part 1:
20 Minutes to Build to Front Squat 1RM.
-Rest 2-3:00.
– 8-10 Singles progressively adding weight each set.

 

Part 2 Prep:
3 Rounds
3 Deadlifts
6 Pause Wall Balls

 

Part 2/QuickFit 45:
“Dead Ball”
5 RFT:
10 Deadlifts (185/115)
20 Wallballs (20/14)
Rest 2:00 between rounds.

 

**Training Intent**
– Strength: This is your first chance to test you Front Squat max in 6 months. Progressively build in weight, but have a plan in mind before starting.
– Metcon: Repeat Benchmark conditioning piece. 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.

 

Tuesday, June 12

Warmup:
400m Run
+
100' Single Arm Farmers Carry With Pause at 90 Degrees (Each Side)
+
2 Rounds
8 Russian KBS
8 Ab Mat Situps

 

WOD:
2 Rounds For Time
800m Run
50 Russian KBS (53/35)
50 Ab Mat Situps

 

Finisher:
Superset
1a) Single Leg RDLs: 3 x 10 ea. Rest 60s.
1b) KB or DB Split Squat: 3 x 10 ea. Rest 60s.

 

Wednesday, June 13

Warmup:
6 minute AMRAP
50' Side Shuffle
:15s Supinated Bar Hang
10 Kossack Squats
15 Banded Pull Aparts

 

Part 1:
Weighted Close Grip Chin-up: 5-4-3-2-1.
*These can be done with weight, bodyweight, or partner assisted. Whichever option you choose sets should challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets.

 

Part 2 Prep:
2 Rounds
3 Pullups
6 Pushups
9 Air Squats

 

Part 2/QuickFit 45:
“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
*Scale Pullups to Bands and Pushups to Bar Pushups.

 

Thursday, June 14

Warmup:
2 Minutes Jump Rope

 

Part 1:
In teams of up to 3-4
400m Wheelbarrow Carry (90/45)
*Partner(s) walk while others are doing their carry.

 

Part 2 Prep:
2 Sets
5 Reps of each exercise

 

Part 2:
EMOM 16 (4 Sets Each):
Minute 1: 15 Barbell Bent Over Rows (115/75)
Minute 2: 15/12 T2B
Minute 3: 10 Alternating Weighted Step-ups (45/25 DBs) (10 Total - DBs held at sides)
Minute 4: 10 Burpees

 

Friday, June 15

Warmup:
500/400m Row
+
2 Rounds
20 Lateral Banded Step Overs
10 Deadlifts (Empty Bar)
5 1-Arm Thrusters (Each Arm)

 

Part 1:
1) Speed Deadlift against a band: 10 x 2 @55%, every 60s.
. . . Rest 2 Minutes. . .
2) Seated Box Jumps: 4 x 3. Rest 60s.

 

Part 2/QuickFit 45:
3RFT:
500/400m Row
10 Single Arm Thrusters (Each Arm)

 

**Training Intent**
– Strength: Final week of banded deadlifts. Seated Box Jumps work up to a higher set than last week this week.
– Metcon: This workout will be a sprint you will need to push your row pace to finish sub 10:00.

 

Saturday, June 16

Warmup:
400m Run
20 Standing Shoulder Passes
+
2-3 Sets
5 Goblet Squats
5 Pullups

 

Boot Camp:
15 minute AMRAP
400m Run
15 Goblet Squats
15 Ring Rows
30 Fluterkicks

 

WOD:
AMRAP 30 w. a partner:
800 Meter Run
30 Front Squats (115/75)
800 Meter Run
30 Pull-ups
*1 partner works at a time. Break runs into 400m each but the rest