“BACK IN THE GAME”
BCBD Prep Cycle
Last cycle you got my guilty pleasure Lady Gaga, this time it is all out power rock with Airbourne one of my all time favourite bands – these guys kick ass and take names very similar to how our athletes will take on the BCBD very soon. This phase of training is designed as a prep cycle for the BCBD – we are only weeks away from the big show. This cycle will have a strong emphasis on competition style workouts and as we near the BCBD the workouts will be announced and we will then be testing and working with them to ready for the comp. Much more to come later on description and focus.
Mon August 10/15
Back in the Game Cycle 01
WOD –
Level 2+3 – FITNESS & SPORT
REST DAY
Level 1 – HEALTH & ELEMENTS
A. KB Snatch – EMOM complete 3 each arm x 5 rounds
B. Rope climb technique – EMOM x1-2 rope climbs x 5 rounds
C. “Puke City”
– 500m row time trial
TUES August 11/15
Back in the Game Cycle 01
WOD –
Level 2+3 – FITNESS & SPORT
A. Snatch – work to 90% in singles, 2(80%x2)
B. Complete 3 rounds – not for time
– 15 GHD sit-ups
– 14 pistols
C. Sprints 5x length of back alley @ 70% RPE
**Compete sprints with a 10-foot sprint forward, then a 10’ backward run to a full alley length sprint. So forward and back 10’ followed by full run.
>>>In Class
“SQT HIIT”
A. Complete;
– 6 Back squats 67.5%
– 8-10 pull-ups
– 20 overhead sledge hammer swings to tire
Every 6min x 6 rounds
Level 1 – HEALTH
“SQT HIIT”
A. Complete;
– 6 Back squats @ moderate load
– 8-10 pull-ups or ring rows
– 20 overhead sledge hammer swings to tire
Every 6min x 6 rounds
ELEMENTS
“SQT HIIT”
A. Complete;
– 6 Back squats or goblet squats
– 8 ring rows
– 15 overhead sledge hammer swings to tire
Every 6min x 6 rounds
WED August 12/15
Back in the Game Cycle 01
WOD –
Level 2+3 – FITNESS & SPORT
A. Clean to thruster x2 – EMOM @ 50% best C&J for 6 rounds, then 12 reps as fast as possible
>>>In Class
A. Deadlift 4×8 reps @ – moderate load – focus on speed and position – sets unbroken, but not maximal.
B. “Pull+Push+Fold”
AMRAP in 19 minutes of;
– 10 95/135# deadlifts
– 10 push-ups
– 10 T2B
Level 1 – HEALTH
A. Deadlift 4×8 reps @ – moderate load – focus on speed and position – sets unbroken, but not maximal.
B. “Pull+Push+Fold”
AMRAP in 19 minutes of;
– 10 85/115# deadlifts
– 10 push-ups
– 10 T2B or knee-ups
ELEMENTS
A. Deadlift 4×8 reps @ – moderate load – focus on speed and position – sets unbroken, but not maximal.
B. “Pull+Push+Fold=Yack”
AMRAP in 19 minutes of;
– 8 65/95# deadlifts
– 8 push-ups
– 8 knee-ups or v-tucks
THURS August 13/15
Back in the Game Cycle 01
WOD –
Level 2+3 – FITNESS & SPORT
A. Max effort DU’s – test
B. Rope climbs x 10 – no time limit
C. Stone over shoulder @ 115/145# x 30 reps
>>>In Class
A. Press – work to max effort 4 in 14 minutes
B. “SQWAATS”
Complete 2 rounds for time;
– 500m row
– 50 squats
– 6-12 MU’s
**Choose MU’s based on skill of movement – do not get stuck on this skill forever, but do not walk away too soon either – work hard, fight for a couple singles if not going unbroken.
Level 1 – HEALTH
A. Press – work to max effort 4 in 14 minutes
B. “SQWAATS”
Complete 2 rounds for time;
– 500m row
– 50 squats
– 15 pull-ups
ELEMENTS
A. Press – work to max effort 4 in 14 minutes
B. “SQWAATS”
Complete 2 rounds for time;
– 400m row
– 40 squats
– 15 ring rows
FRI August 14/15
Back in the Game Cycle 01
WOD –
Level 2+3 – FITNESS & SPORT
OPTIONAL – Run 1km – rest 4 min – repeat x 3
**Shoot for equal running times on each interval
Level 1 – HEALTH & ELEMENTS
A. Zigzag cone run drill x 3
**Set up cones on gym widths as you run length. Run around cones and around last cone and turn and sprint back to first.
B. “Pantaloons1”
EMOM work – alternative movements x 6 round each;
– 30sec DU’s or skip rope
– 2-6 Strict T2B or knee-ups
**Choose reps based on skill of movement
C. “Pantaloons2”
Complete 3 rounds for time of;
– 12 KB sing high pulls @ heavy load
– 6 gym length sprints
SAT August 15/15
Back in the Game Cycle 01
WOD –
Level 2+3 – FITNESS & SPORT
A. Clean and jerk – work to 90% in singles, 2(75%x2)
B. Back alley sprints x 6 @ 70% RPE
>>>In Class
A. “Circle Drive”
AMRAP in 4 min;
– 1 rope climb
– 2 115/185# front squats
– Rest 2 min
AMRAP in 4 min of;
– 6 HSPU’s
– 2 115/185# front squats
Rest 2 min
AMRAP in 4 min of;
– 8 pull-ups
– 2 115/185# front squats
Rest 2 min
AMRAP in 4 min of;
– Burpees
Level 1 – HEALTH
A. “Circle Drive”
AMRAP in 4 min;
– 1 lying rope climb or very hard rings row
– 2 85/135# front squats
– Rest 2 min
AMRAP in 4 min of;
– 6 DB push press (heavy)
– 2 85/135# front squats
Rest 2 min
AMRAP in 4 min of;
– 8 pull-ups or ring rows
– 2 85/135# front squats
Rest 2 min
AMRAP in 4 min of;
– Burpees
**Adjust loads of front squat as needed and ELEMENTS use Goblet squats.
SUN August 16/15
Back in the Game Cycle 01
WOD –
Level 2+3 – FITNESS & SPORT
A. “EMOM Isabel” – Power snatch x 30 reps @ 95/135# – unbroken sets EMOM, but numbers are chosen by you. Choose to get done in as few a minutes as possible. Choose 1 rep – this will take you 15 minutes; choose 10 it will take you 3. What can you do?
– Rest 10 minutes minimum before class
>>>In Class
A. Push press 5×5 – build loads to heavy set
B. “McGee – Hero WOD”
AMRAP in 14 minutes of’
– 5 deadlifts @ 185/275# deadlifts
– 13 push-ups
– 9 box jumps @ 20/24”
Level 1 – HEALTH
A. Push press 5×5 – build loads to heavy set
B. “McGee – Hero WOD”
AMRAP in 14 minutes of’
– 5 deadlifts @ 135/205# deadlifts
– 13 push-ups
– 9 box jumps @ 12/18”
ELEMENTS
A. Push press 5×5 – build loads to moderate load
B. “McGee – Hero WOD”
AMRAP in 14 minutes of’
– 5 deadlifts @ 85/135# deadlifts
– 13 push-ups
– 9 box jumps @ 12/18” or step-ups
