New phase warm-up – 1/2 Gym length walking spiderman with reach (lunge, drop hips to floor, pull toe up and straighten leg, one hand on floor reach overhead and rotate torso/thoracic), 15 Downward dog rock backs (hold front plank, rock back to flat feet to stretch calves and push into the floor and drive chest to floor), 20 Kneeling split stance rock backs (stretch adductors by kneeling on one knee and extending the opposite leg as far laterally as possible – rock butt back onto kneeling heel), 10/side Spine bridge with reach across (lie on floor, raise hips and squeeze glutes, maintain hip position and reach one arm across the body towards opposite shoulder – reach as far as possible. Drop hips and repeat on the other arm). Sprint ramp-ups x 5-8.
MON April 07/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. AMRAP in 30minutes of;
– 3 65/95# thrusters
– 3 pull-ups
– 50 DU’s of skip ropes
– 6 65/95# thrusters
– 6 pull-ups
– 50 DU’s of skip ropes
– 9 65/95# thrusters
– 9 pull-ups
– 50 DU’s of skip ropes
…. Keep adding 3 reps to each of the pull-ups and thrusters until you get to
Record – reps
WOD Guidance
a. keep the thruster load at a moderate load (you should be able to do a set of 20+ reps with the load chosen if you were fresh. Pull-ups need to be in a similar scaling.
TUES April 08/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Press + Push press + Jerk – work to heavy set in 18 minutes
B. Complete;
– 10 DB push press @ 35/45#
– 15 20/25# D-ball slams
Every 3 minutes x 3 rounds
Record – press complex load for a.
WOD Guidance
a. The limiter of course will be your press – so build to a max effort press and then push press and jerk it.
b. going up and goign down, lighting fast and brutally quick
WED April 09/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
REST DAY
A. Complete;
– 4 Power cleans @ moderate load (60-65%)
– 2 gym lengths harness sled pulls with light load (10/25#, 20/45#, 35/75#)
Every 3min x 8 rounds rounds
Record – power clean loads
WOD Guidance
a. build to a moderate load of 4 reps int eh warm-up and then use that load for the remainder of the sets in the wod. Try to transition to the harness as fast as possible.
THURS April 10/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
WE LOVE SGUATS… or at least you better for this one.
A. Back squats 5.4.3.5.4.3 – wave loading pattern
B. Complete;
– 12 back squats @ 55-60% of best triple
– 10-15 push-ups
– 4 high box jumps
Every 3 min x 3rounds
Record – back squat loads in a.
WOD Guidance
a. work to a heavy set of 5 then add 2.5-5% for the set of 4 and repeat same process for 3. Then add 1-2.5 % for all of the second wave of loading. Example 100-105-110, 102.5, 107.5, 112.5.
b. Light high rep back squats (no failing at all as the load should be moderate), then transition into unbroken push-ups and lastly 4 high box jumps (reminder legs might feel a bit juiced at this point)
FRI April 11/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Complete;
– 10 alternating 45/65# DB power snatch
– 4 gym length sprints
Every 4 min x 4 rounds
Rest 4 minutes
B. Complete;
– 6 45/65# DB cleans
– 4 gym length sprints
Every 4 min x 3 rounds
Record – DB load
WOD Guidance
a. Warm-up with a DB, one may muscled snatch the load, but excessive press-outs will not be allowed as it is simply to hard on the bod.
b. DB cleans are full squat an can be scaled to hang or to power if necessary.
SAT April 12/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. Bench press – work to heavy double in 25 minutes.
B. AMRAP DB top end burpees in 30sec @ moderate load of choice
Every 2 min x 5 rounds
Record – bench loads
WOD Guidance
a. Super simple workout with a tonne of high effort involved. Bench press – work to max double.
b. As fast as possible on all sets. **keep torso tight and core in a proper position throughout.
SUN April 13/14
WARM-UP – 1/2 gym length walking spiderman with reach, 15 Downward dog rock backs, 20 Kneeling split stance rock backs, 10/side Spine bridge with reach across. Sprint ramp-ups x 5-8.
WOD –
A. For time;
– 750/1000m Row
Then;
– 25 KBS @ 16/24kg
– 15 pull-ups
– 10 OH plate walking lunges (10/25#)
7 rounds
28 minute time cap
Record – time cap or reps
WOD Guidance
a. One row only. Followed by 7 rounds of a fairly high repetition wod.
