A) Hip Bridges
5 x 10 HAP
*add 10# from last week
B) Get Ab Jacked
30-20-10-20-30
- Sit Ups
- Russian Twists
- Leg Raises
C) Conditioning
3 Rounds
- Air Assault Bike cals (15/10)
- 200 ft Prowler Push (4/3)
- 3 Rope Climbs
- 250/200 m Row
**Rest 2 Min**
-WOD BREAKDOWN -
A) If you were here last week, then add 10# to what you used. We will be doing these same the way as last week with our backs propped up against a bench.
B) Do work. If you have a hard time with sit ups, then crunches will work just fine.
C) Attack each round with 100% intensity. We've done several long workouts this week, so the idea is to do some sprinting interval work. Rest till full recovery, and hit each round with authority. This also means scaling appropriately. For example, you should be able to run the entire 200ft with the prowler. If it slows you to a walk, you've gone too heavy and need to scale back.
Thursday, December 7, 2017
Wednesday, December 6, 2017
Thursday 12/07
A) Wide Grip Bench Press
5 x 5 65%
B) Prison Rules
2 Power Cleans & 1 Power Jerk
(155/105)
C) Conditioning:
3 Rounds for Time
- 21 Thrusters (95/65)
- 15 T2B
- 9 Burpees
- WOD BREAKDOWN -
A) Wide grip means bringing your grip out AT LEAST one fist length wider on each side. The purpose of these vs regular bench is that this targets your chest a lot more, and decreases your tricep stimulation. Usually peope can't go quite as heavy with these.
B) Every :15 for 7 min. Yeahhhhhh buddy. No squats.
C) This is to be short and intense. Strive for unbroken thrusters. Regardless, this should be a sprint. I'm thinking this should be done in around 10 min.
5 x 5 65%
B) Prison Rules
2 Power Cleans & 1 Power Jerk
(155/105)
C) Conditioning:
3 Rounds for Time
- 21 Thrusters (95/65)
- 15 T2B
- 9 Burpees
- WOD BREAKDOWN -
A) Wide grip means bringing your grip out AT LEAST one fist length wider on each side. The purpose of these vs regular bench is that this targets your chest a lot more, and decreases your tricep stimulation. Usually peope can't go quite as heavy with these.
B) Every :15 for 7 min. Yeahhhhhh buddy. No squats.
C) This is to be short and intense. Strive for unbroken thrusters. Regardless, this should be a sprint. I'm thinking this should be done in around 10 min.
Tuesday, December 5, 2017
Wednesday 12/06/017
A) Sumo Deadlifts
5 x 5 @ 65%
B) Cossack Squat
5 x 10 HAP
C) Conditioning:
MOFO 16
- 200 ft run
- 8 Push Jerks (135/95)
-----------------------------
- 2 Turkish Get Ups (53/35)
- 20 Squat Jumps
- WOD BREAKDOWN -
A) Bring your feet just a bit wider than you think should. I want us to really feel our hips firing up.
B) The Cossack Squat
OF COURSE the only difference between this video and us...is we will be using weight. Let do these while holding a kettle bell in the goblet position.
C) The first 2 exercises are going to suck the air out of your lungs, and the second set is awkward and full of muscular fatigue. It'll be great.
5 x 5 @ 65%
B) Cossack Squat
5 x 10 HAP
C) Conditioning:
MOFO 16
- 200 ft run
- 8 Push Jerks (135/95)
-----------------------------
- 2 Turkish Get Ups (53/35)
- 20 Squat Jumps
- WOD BREAKDOWN -
A) Bring your feet just a bit wider than you think should. I want us to really feel our hips firing up.
B) The Cossack Squat
OF COURSE the only difference between this video and us...is we will be using weight. Let do these while holding a kettle bell in the goblet position.
C) The first 2 exercises are going to suck the air out of your lungs, and the second set is awkward and full of muscular fatigue. It'll be great.
Monday, December 4, 2017
Tuesday 12/05
A) Push Press
5 x 5 @ 65%
B) Prison Rules
(every :15 for 7 min)
- 2 Power Snatches (115/80)
C) Conditioning
AMRAP 18
- 20 Single Hand Kettle Bell Overhead Lunges (53/35)
- 50 Russian Swings (53/35)
- WOD BREAKDOWN -
A) We haven't tested our push press in a while, so there may be some of you who don't know your PR (or 100%). If you have absolutely no idea what your PR is, then take your STRICT PRESS PR and multiply it by ~1.4 - that should give you a rough estimate of what your push press might be. Then take 65% of that.
B) I want everyone to do a little mental preparation for this...if you've never done "Prison Rules" before, you'll learn that it's an experience that you won't forget. If you break it down, you have 28 rounds of whatever the prescribed work is in a 7 min window. Talk about intensity. In this case, the prescribed work is 2 moderately light power snatches.
C) Whether you like it or not, you're committed to a kettle bell for a minimum of 18 of today's consecutive minutes. Many people's limiting factor will be grip endurance. When gripping the kettle bell, use your whole hand...not just your finger tips. It'll pay dividends towards the last half of this workout. When holding the kettle bell overhead for the lunges, treat it just like a barbell. Keep the balance of the weight behind your head, and maintain a strong lockout at the elbow. Your shoulders will appreciate it.
5 x 5 @ 65%
B) Prison Rules
(every :15 for 7 min)
- 2 Power Snatches (115/80)
C) Conditioning
AMRAP 18
- 20 Single Hand Kettle Bell Overhead Lunges (53/35)
- 50 Russian Swings (53/35)
- WOD BREAKDOWN -
A) We haven't tested our push press in a while, so there may be some of you who don't know your PR (or 100%). If you have absolutely no idea what your PR is, then take your STRICT PRESS PR and multiply it by ~1.4 - that should give you a rough estimate of what your push press might be. Then take 65% of that.
B) I want everyone to do a little mental preparation for this...if you've never done "Prison Rules" before, you'll learn that it's an experience that you won't forget. If you break it down, you have 28 rounds of whatever the prescribed work is in a 7 min window. Talk about intensity. In this case, the prescribed work is 2 moderately light power snatches.
C) Whether you like it or not, you're committed to a kettle bell for a minimum of 18 of today's consecutive minutes. Many people's limiting factor will be grip endurance. When gripping the kettle bell, use your whole hand...not just your finger tips. It'll pay dividends towards the last half of this workout. When holding the kettle bell overhead for the lunges, treat it just like a barbell. Keep the balance of the weight behind your head, and maintain a strong lockout at the elbow. Your shoulders will appreciate it.
Sunday, December 3, 2017
Monday - 12/04
A) Strength Training
Back Squats
5 x 5 @ 65%
B) Accessory Work - Upper Body
5 x 10 HAP (superset)
- DB Bench Press
- Bent Over DB Flys
C) Conditioning
AMRAP 14
- 15 Pull Ups
- 15 DB Snatches (45/30)
- 15 Front Squats (115/80)
- WOD BREAKDOWN -
A) Use no more than 65% today - even if it feels too light. Also, remember when we were doing those pause back squats??? I want everyone to remember how low you were able to get during those, and achieve that same depth today and every time we squat. Just no pause.
B) Who doesn't love a little bodybuilding pump to help us walk around the rest of the day feeling totally jacked? Rest no more than :90 between each set. Also, these are supersets, which means go from the DB bench immediately into the flys. Then rest your :90.
C) If you plan on scaling the pull ups, I would recommend doing ring rows or maybe setting a barbell up to do the pull ups from the seated position. Jumping pull ups will tax our legs like crazy when paired up with those front squats.
Back Squats
5 x 5 @ 65%
B) Accessory Work - Upper Body
5 x 10 HAP (superset)
- DB Bench Press
- Bent Over DB Flys
C) Conditioning
AMRAP 14
- 15 Pull Ups
- 15 DB Snatches (45/30)
- 15 Front Squats (115/80)
- WOD BREAKDOWN -
A) Use no more than 65% today - even if it feels too light. Also, remember when we were doing those pause back squats??? I want everyone to remember how low you were able to get during those, and achieve that same depth today and every time we squat. Just no pause.
B) Who doesn't love a little bodybuilding pump to help us walk around the rest of the day feeling totally jacked? Rest no more than :90 between each set. Also, these are supersets, which means go from the DB bench immediately into the flys. Then rest your :90.
C) If you plan on scaling the pull ups, I would recommend doing ring rows or maybe setting a barbell up to do the pull ups from the seated position. Jumping pull ups will tax our legs like crazy when paired up with those front squats.
Sunday Funday!!
12/03/2017
Sunday Funday - Partner WOD - Teams of 2
E3M 30 (every 3 minutes for 30 min)
- 300m row/ 20 cal Air Assault Bike / 800 ft Run
- 4 Renegade Manmakers (45/30)
- 10 Burpee Box Overs
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
*This workout works like a Friday EMOM where we rotate through different stations. The only difference is the renegade manmakers and the burpee box overs never go away. We're just rotating which exercise we START each round with. Round 1 starts with a 300m row, then round 2 starts with 20 cals on the bikes, and round 3 begins with a run on the turf.
*Split the work with your partner however you'd like*
Sunday Funday - Partner WOD - Teams of 2
E3M 30 (every 3 minutes for 30 min)
- 300m row/ 20 cal Air Assault Bike / 800 ft Run
- 4 Renegade Manmakers (45/30)
- 10 Burpee Box Overs
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
*This workout works like a Friday EMOM where we rotate through different stations. The only difference is the renegade manmakers and the burpee box overs never go away. We're just rotating which exercise we START each round with. Round 1 starts with a 300m row, then round 2 starts with 20 cals on the bikes, and round 3 begins with a run on the turf.
*Split the work with your partner however you'd like*
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