Deadlift | WOD 4.9.18
Deadlift
3 sets of 5 reps @30X1 tempo
Same weight across all sets. Add 5-10lbs to last week’s exposure.
Exposure 2 of 8
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Five rounds for time of:
10 Renegade Rows, 50/35lbs
10 Dumbbell Push Press, 50/35lbs
50 Double Unders
Post time and Rx to comments.
Team WOD 4/7/18
In Teams of 2, You Go, I Go/Follow the Leader Style
For Time (30:00 Cap):
10 Rounds (5 ROUNDS EACH)
10 Toes to Bar
10 Front Squats (115/85)
10 Rounds (5 ROUNDS EACH)
50 Double Unders
10 Shoulder to Overhead (115/85)
10 Rounds (5 ROUNDS EACH)
10 Chest to Bar Pull Ups
10 Front Rack Lunges (115/85)
*One partner completes the entire round before the other starts.
Back Squat | WOD 4.6.18
Back Squat
3 – 3 – 3
Build to a heavy triple for the day.
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Three sets, each for time:
750m row
Rest 30 seconds
250m row
Rest 2 minutes
Power Snatch | WOD 4.5.18
Power Snatch
2 reps every minute on the minute for 10 minutes.
Pick a moderate weight to work throughout, focusing on a smooth but aggressive pull with a quick change of direction as you drop under the bar to the receiving position.
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Four rounds not for time:
400m run
100m Farmer’s Carry
20 push-ups
If you are feeling it, go hard on the run. For the farmer’s carry, challenge yourself and go heavy. Since the clock is off, make your push-ups perfect, even if that means breaking up the reps or scaling back the volume.
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Weekly Recovery WOD
Mobilization
Mobilize traps with lacrosse ball (video start 0:34) and work on back flexibility laying on foam roller: 20s hold with roller just below shoulder blades, mid-back, and lower back. Aim for shoulders and butt to touch the floor with legs extended but do not force (this will take time to open up)
Shoulder strengthening: 3 round of:
12 face pulls (video start 3:03)
6 reach, roll, & lift per arm
Glutes/hips/lower back strengthening: 3 round of
12 palof press
10 monster walks each direction (red band!)
FIRE sequence: 3 rounds of:
30s hold/side side plank (do windmill if possible)
12 supermans
Hip stretch: happy baby (2min hold: do not force position)
Bench Press | WOD 4.4.18
Bench Press
3 sets of 5 reps @30X1 tempo
Same weight across all sets. Pick a weight that you can add 5-10lbs to across the next several weeks while maintaining the tempo.
Exposure 1 of 8
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Every minute on the minute for 15 minutes:
1 – 6-8 strict pull-ups
2 – 2-4 wall walks
3 – 10-12 box jumps
For the pull-ups add weight to make the reps more challenging or use a band that allows you to get through the reps.
Front Squat | WOD 4.3.18
Front Squat
3 sets of 5 reps @22X1 tempo
Same weight across all sets. Pick a weight that you can add 5-10lbs to across the next several weeks while maintaining the tempo.
Exposure 1 of 8
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AMRAP in 12 minutes of:
12/10 calorie Row
9 Push Press, 95/65lbs
6 lateral Burpees over the bar
Post rounds + reps and Rx to comments.
Deadlift | WOD 4.2.18
New Cycle starts today!
This cycle will focus on building strength while establishing a broad aerobic base. It will include primary lifts (listed below) often with a tempo to control the time under tension, train good positions, and improve stability. As far as conditioning, we’ll see longer pieces to build volume, and more running (as the weather gets nicer). However, we won’t simply trade intensity for volume. To supplement the lifts and conditioning tests, we’ll practice strict gymnastics movements and turn off the clock to perform “for quality” pieces where we work on imbalances and structural strength.
The cycle will end Memorial Day weekend, and should set you up nicely for Memorial Day Murph!
Training Cycle Dates: 4/2/18 – 5/26/18
MONDAY
Deadlift or Lower Body Hinging
TUESDAY
Squatting
WEDNESDAY
Upper Body Pushing
THURSDAY
Olympic Lifting
FRIDAY
Squatting
Deadlift
3 sets of 5 reps @30X1 tempo
Same weight across all sets. Pick a weight that you can add 5-10lbs to across the next several weeks while maintaining the tempo.
Exposure 1 of 8
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Five rounds for time of:
50 Double unders
20 Wallball shots, 20/14#
10 Toes to bar
Post time and Rx to comments.
Team WOD 3/31/18
For Time:
1 Mile Run
150 Wall Balls (20/14)
100 DB Snatches (50/35)
50 Burpees
25 Deadlifts (315/205)
Workout of the Day 3.30.18
So long to 6am regular, Baxter G. Best of luck in the future!
Schedule changes:
This Sunday’s Yoga class is canceled. We’ll be back on next week as usual.
Every 4 minutes, for 24 minutes (6 sets):
250/200m Row
9 Hang Power Cleans, 155/105 lbs
6 Shoulder to Overhead, 155/105 lbs
Post times and Rx to comments.
Comments/Results