Thursday 11-2-17

Warm up Glute focused

20 Fire hydrants  

30 Marching bridge

20 RDLs  

Strength

1) Back Squat- 5@65%, 5@70%, 5@75%, 2x5@78%

Wod

“Annie Got Wrecked”

100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Wall balls 20,14

Wednesday 11-1-17

"Transformers "

3 PersonTeams (similar 1 RMs preferred for ease of weight changes)

 

AMRAP 7:

50 Back Squats (135/95) (or 40-45%)

50 Back Squats (185/135) (or 50-55%)

AMRAP Back Squats (225/155) (or 60-65%)

 

*from the rack

 

Rest 3:00

 

AMRAP 7:

50 Bench Press (135/95) (or 40-45%)

50 Bench Press (155/105) (or 50-55%)

AMRAP Bench Press (185/115) (or 60-65%)

 

rest 3:00

AMRAP 7:

50 Deadlifts (185/135) (or 40-45%)

50 Deadlifts (225/155) (or 50-55%)

AMRAP Deadlifts (275/185) (or 60-65%)

 

running clock, when you complete first set of 50, quickly add weight – after completing second set of 50, quickly add weight and complete as many reps at that last weight as possible.  Reps can be shared however you would like – SCORE IS TOTAL REP

Friday 10-27-31

 

1. Deadlift

On the Minute x 7

3 Deadlifts

Build each set starting at 50% of 1rm.

“Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

 

Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

 

Warm up:

Band pull.aparts

Side shuffle

Walking Samson

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

 

Barbell Warmup

 

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Tuesday 10-25-17

1.) Push Press- 5x5 Heavy as possible with good form. No grinders. 

“Lead Foot”

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Bringing the intensity here with short interval work. The variation on the pull-up bar for each round should be something that athletes feel comfortable doing at least 10 without dropping in the workout if they absolutely needed to. Stagger groups on opposite 4-minute intervals if short on rowers.