WOD WOD, May 30, 2020
May 29, 2020
Saturday
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
3 x Power Snatch
15 x Wall Balls
Rest 1 Minute
Rx: 50/30kg , 20/14lbs
WOD WOD, May 29, 2020
May 28, 2020
Friday
Warm-up
Metcon (AMRAP – Reps)
EMOM 20
1- 15 Sit ups
2- 10 burpees
Modify:
Drop reps to give at least 15sec rest each round
Drop reps to give at least 15sec rest each round
Functional Body Building
Hinshaw test – 5mins
5/10kg Plate
20sec Bent over row fast
20sec Plate hold at chest
20sec Bent over row slow
Olympic Weightlifting WOD, May 28, 2020
May 27, 2020
Cycle 6: Back in Business Wk 2
Snatch (EMOM 15)
1 @ 50-60%
Clean and Jerk (EMOM 15)
1 @ 50-60%
Snatch Pull (EMOM 5)
3 @ CJ weight
WOD WOD, May 28, 2020
May 27, 2020
Thursday
Warm-up
3 sets
150m Jog
10 Spiderman lunges
20sec HS hold
Then
6 WOD lunges
4 HSPU / Variation of
150m Jog
10 Spiderman lunges
20sec HS hold
Then
6 WOD lunges
4 HSPU / Variation of
Metcon (2 Rounds for reps)
AMRAP 10
400m Run
12 x Offset KB FR Reverse Lunges ( 6/6 )
8 x HSPU / Open HSPU / Push Up
REST 5 Minutes & Repeat!
Rx : 24/16kg KB x 1
Aim for 80 % aiming for consistency
Select a load / option to enable unbroken reps
Select a load / option to enable unbroken reps
EXTRA CREDIT
5-10 minute Yoga Flow Post WOD
WOD WOD, May 27, 2020
May 26, 2020
Wednesday
Warm-up
3 sets
20sec dead hang
3 KB movements w/ lighter bell
then
1 round of KB part of WOD
20sec dead hang
3 KB movements w/ lighter bell
then
1 round of KB part of WOD
Metcon (5 Rounds for reps)
5x AMRAP 4
3 Strict pull ups
3 KB Deadlifts
3 KB SDHP
3 KB Swings
1min rest
*Increase KB movement by 1 each round
*Start at the beginning each AMRAP
Rx 20/12
Rx+ 24/16 (must be strict PU also)
Metcon
Tabata
Alt FR holds w/ WOD weight KB
WOD WOD, May 26, 2020
May 25, 2020
Tuesday
Warm-up
3-5mins general warm up/movement
then
Back to basics technique progressions
Power clean
Shoulder to overhead
TTB
then
Back to basics technique progressions
Power clean
Shoulder to overhead
TTB
Metcon (2 Rounds for reps)
AMRAP 5
3 x Power Cleans
3-6-9-12… Lateral Burpees over bar
REST 3 Minutes
AMRAP 5
3 x Shoulder 2 Overhead
3-6-9-12… T2B / V-Up / Sit up
Rx : 50/30kg
Metcon
Part B – 2-3 sets
30 Sec Hollow hold / Variation
30 Sec / side Stationary suitcase hold
60 Second Plank
Rest 90
WOD WOD, May 25, 2020
May 24, 2020
Monday
Warm-up
Tabata
Skip
Alt btw lunges & squats
Skip
Alt btw lunges & squats
Metcon (AMRAP – Reps)
1min on/1min off x10
5 Good for You’s
Max DU in remaining time
5 Good for You’s
Max DU in remaining time
Good for You:
Jump lunge R + Jump lunge L + Jump squat
Modify:
GFY: Same movements but no jump
DU: Singles or practice
GFY: Same movements but no jump
DU: Singles or practice
Accessory
E30sec x5mins alt btw
a) 6-10 Push ups
b) 6-10 sit through
a) 6-10 Push ups
b) 6-10 sit through
WOD WOD, May 23, 2020
May 22, 2020
Saturday
Warm-up
3 sets
100m Run
5 push ups
10 lunges
15 Beat swings
100m Run
5 push ups
10 lunges
15 Beat swings
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Pull ups
20 Squats
200m Run
10 Pull ups
20 Squats
200m Run
5min rest
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Push ups
20 Lunges
200m Run
Modify:
Machines for runs
Ring rows for pull ups
Knee push ups
Machines for runs
Ring rows for pull ups
Knee push ups
WOD WOD, May 22, 2020
May 21, 2020
Friday
Warm-up
3 rounds
30sec skip
BB progressions
30sec skip
BB progressions
Metcon (Weight)
Part A – Leg Strength
E 2:30 x6
E 2:30 x6
1 Hang squat clean + 4 Front squats
3-5 Strict pull ups/ring rows
*working upto medium weight
Metcon (Time)
Part B – Conditioning
For time – 10min cap
10-20-30-40-50 DU
5-10-15-20-25 SL V-ups
Modify:
Same number singles for doubles
Sit ups for SL V-ups
Same number singles for doubles
Sit ups for SL V-ups
Olympic Weightlifting WOD, May 21, 2020
May 20, 2020
Cycle 6: Back in Business Wk 1
Snatch (EMOM 15)
1 @ 50-60%
Clean and Jerk (EMOM 15)
1 @ 50-60%
Snatch Pull (EMOM 5)
3 @ CJ weight
then
Midline prep
Burpee dymanics prep