2016 03 22
2016 03 22
2016 03 21
2016 03 21
Programming Week 7 of 9 ***3.21.16 – 3.27.16***
Notes: Strict Press - don't move them legs or it doesn't count! Modifications: If you are new and unfamiliar with the Full Clean, stick to a front squat. Scaling is 60 singles for the 30 doubles. Goals for the wod - Pick a weight you feel comfortable squatting for 10 on the squat cleans. Both your partner and you will have finished 3 rounds each at the end. Try to stay consistent on your times from round to round[/accordion_item][accordion_item title="Tuesday 3.22.16" parent_id="" id="" class="" style=""]Tuesday 3.22.16 A. 20 minutes to establish a Romanian Deadlift Heavy 5 B. 30 - 20 - 10 for time Ball Slams 40/30 Hand Release Push Ups Pull ups Score is time
Notes: For the romanian deadlift, think of this as a top down movement, rep starts at the top, heads down until you have peak tension on the hamstring, finishes back at the top. If your back position is off, the coaches are directed to pull you backing weight by 20% for your next set, you can then move up by 5% each time, only if you can demonstrate a good back position for each rep. Scaling: Weight on the ball slams, moving to incline on the pushups, and ring rows on the pull ups. [/accordion_item][accordion_item title="Wednesday 3.23.16" parent_id="" id="" class="" style=""]Wednesday 3.23.16 A. 35 minute aerobic amrap 250m row 10 no push up burpee box step ups 24/20 10 sit ups 10 mountain climbers(left/right = 1) walk 10 yards with a light dumbbell overhead in one arm, then 10 yards back with the other arm 30 second plank on hands 30 second squat position hold -no weight
Notes: No score for today, I want a conversational pace, lightly aerobic and sustainable, you shouldn't even really need a warm up for this. Just set up and go.[/accordion_item][accordion_item title="Thursday 3.24.16" parent_id="" id="" class="" style=""]Thursday 3.24.16 A. Split Jerk Skill Work B. 20 minutes to Work to a heavy set of the complex Power Clean and Split Jerk + 6 Front Rack Reverse Lunges (Left/Right =2) C. 5 minute amrap Wallballs 30/20 **standard target every time you break your wall ball set - stop and perform 5 burpees before continuing your next set of wall balls. Score is total number of WALL BALLS - the burpees do not factor in
Notes: Breaking a set in the wall balls means, pausing the cadence of the movement for any reason - dropping the ball, staying at the bottom position, stopping in the standing position.[/accordion_item][accordion_item title="Friday 3.25.16" parent_id="" id="" class="" style=""]Friday 3.25.16 A. Rope Climb Skill Work B. Teams of 2 4 Rounds 60 seconds of Rope climbs 60 seconds of Hang Power Snatches 95/65 60 seconds of Box Jump Overs 24/20 rest 60 seconds
Notes: Score is total repetitions Share the work however you'd like! But please... use a weight that *makes sense* for you in the hang power snatch, and if you didn't wear socks - modify Scaling: Rope Lowers for Rope climbs, weight in the HPS[/accordion_item][accordion_item title="Saturday 3.26.16" parent_id="" id="" class="" style=""]Saturday 3.26.16 Triple Event Day A. Event 1 From 0-10:00 on the clock Death by UNBROKEN Plate Ground to Overhead 45/35 Notes: Every minute on the minute, starting at 3 repetitions on round 1 -you'll move up by 3 repetitions each round. Each set must be done unbroken during the minute, only resting with the plate overhead. In the event that you make it to the 10th minute, it will become a 60 second amrap of unbroken plate ground to overhead as a tiebreaker. Once finished ,we will rest until the 15:00 minute mark. Event 2 From 15:00 - 30:00 on the clock 50 toes to bar for time every time you break, perform 30 double unders as a penalty once finished, you will rest until the 35:00 mark Event 3 From 35:00 - 40:00 on the clock 5 minute amrap 7 Thrusters 115/85 7 Burpees Over the Bar
Notes: You'll understand it when you get here.[/accordion_item][accordion_item title="Sunday 3.27.16" parent_id="" id="" class="" style=""]Closed - Sorry everyone! Happy Easter![/accordion_item][/accordion][/vc_column][/vc_row]
2016 03 20
Saturday 3-19-16 “Sorry about the DL I made you do on Monday”
2016 03 19
2016 03 18
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
1 Power Clean + 1 Hang Power Clean Weighted Pull Ups 2 RM *Work up to your heaviest Power Clean + Hang Power Clean complex in 15 minutes. Do not drop the bar between movements.
Conditioning
Complete 3 Cycles of:
As many rounds as possible in 4 minutes: 2 pood KB Swings – 6 Reps 185/125 lb Push Press – 6 Reps Lateral Bar Over Burpees – 6 Reps
*Rest 2 minutes between cycles. Continue next cycle where the previous left off for a running total of rounds and reps.
2016 03 18
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM
Conditioning
Complete 4 Rounds for time:
5-10-5 yd Sprint – 1 Rep RT Front Squat – 7 Reps 5-10-5 yd Sprint – 1 Rep LT Rest 1 minute *For Front Squat, use 1.25 x bodyweight. Re-rack or break up sets if need be.
2016 03 17
2016 03 16