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MON December 16/13
BRING A FRIEND DAY
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, back squat technique
WOD –
A. Back squats 1×15, 1×12, 1×10, 1×8, 1×6, 3×6
B. Prowler pushes 10 x 2 gym lengths high bar.
C. 20sec on 20sec off sit-ups with partner for total reps x 6 rounds
Record – back squat loads, total sit-ups combined with partner.
WOD Guidance;
a. coaches will teach the BS for friends and then you will implement in a strength based squat workout. Warm-up sets are building to a heavy set of 6. Then complete sets 3×6 across at heavy load. Friends – only a moderate load not heavy and perfect mechanics.
b. Prowler load only to add resistance, but only heavy enough to ensure you can still “run” with the prowler on the lengths of the gym. Rotate through groups for 10 total sets of 2 lengths each on high bar.
c. With partner alternate 20sec of sit-ups for total reps with a 20sec on 20sec off x 6 routine. One partner will always work as you will alternate each 20sec for rounds. Each partner will do 6 sets of 20.
TUES December 17/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, bench press warm-up sets with pull-ups warm-up sets.
WOD –
A1. Bench press 1×10, 1×8, 1×6, 1×4, 4×3
A2. Strict pronated pull-ups 4 x reps
B. Complete;
– 6-8 DB bench press
– Gym length sprints x 6
Every 3 minutes x 3 rounds
Record – bench press load
WOD Guidance
a1+2 – work at sets across for the 4×3 bench press, but complete as many reps as possible to failure on strict pronated pull-ups each set – warm-up sets of bench press should also include at least some light ring rows or pull-ups at low reps (2-3).
b. choose a heavy DB and do not worry if you do not get all 8 reps each round they need to be unbroken and heavy to work well. sprints must be all out.
WED December 18/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, 3 thrusters and pull-ups x 3 rounds with light loads and then repeated with workout loads for 2 rounds.
WOD –
A. AMRAP in 5 minutes
– 65/95# thrusters
– Pull-ups
1.2.3.4.5.6…..
Rest 10 minutes
B. “Annie” For time
– Sit-ups
– DU’s
50-40-30-20-10
Time cap of 8 minutes
Record – reps in a, and time in b.
WOD Guidance
a. Scale to front squats rather than thrusters is overhead is limited.
b. Scale to single skips if you can not do double unders. Scale to reps to 40-30-20-10 or 35-25-15-5 if needed.
THURS December 19/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A1. Parallel bar dips 6 x 6-8 Every 4 minutes
A2. Deadlifts 6 x 2 – 10-30sec after a1.
B. 90 sec max effort D-ball slams @ 20/25#
Record -deadlift loads, Dball slam number
WOD Guidance
a1+2 – play around with finding the right bands for parallel bar dips and increase loads on deadlift to a heavy set of 2.
b. max effort threshold test.
FRI December 20/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, back squat warm-ups sets.
WOD –
A. Back squats 1×10, 1×8, 1×6, 1×4, 3×2
B. Complete;
– 4 back squats at 80% of a.
– 2 lengths of sled sprints
Every 3 minutes x 4 rounds
Record -back squat loads
WOD Guidance
a. warm-up thoroughly and then complete 3×2 across.
b. Use 3×2 load in a as a guide for the load in b. sled sprints will be loaded, but not maximal. Think of using 20% less than your bodyweight as a guide. This should allow you to move fast, which is what is wanted.
SAT December 21/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, power snatch tech with light bar
WOD –
A. Power snatch – work to heavy double in 25 minutes
B. 6 rounds for time of;
– 4 deadlifts at 165/245#
– 8 T2B
Record – power snatch loads, time for b.
WOD Guidance
a. work to heavy double but not a ugly double – IWF rules apply
b. choose a moderate deadlift load – these need to be unbroken with little breaks all the way through. Back position will be monitored as coupled with T2B makes DL’s very challenging to support torso.
SUN December 22/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, press mechanics for optimal loads.
WOD –
A. Press – work to max effort double in 20 minutes
B. Complete;
– 4 push press @ press load
– 16 sled hammer swings
Every 3 minutes x 4 rounds
Record – press load,
WOD Guidance
a. work to max effort double
b. Use an overhand grip on sledge if possible.
