MON February 03/13
WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans
WOD –
A. Deadlifts – work to heavy triple in 20 minutes
B. For time;
– 10 deadlifts @ 95/135#
– 10 lateral bar burpees
– 50 DU’s or single skips
– 7 deadlifts @ 95/135#
– 7 lateral bar burpees
– 30 DU’s or single skips
– 4 deadlifts @ 95/135#
– 4 lateral bar burpees
– 20 DU’s or single skips
Rest 4 minutes – repeat
Record – deadlift loads, combined times for b.
WOD Guidance
a. Work to a heavy set of 3 reps across the 20 minutes.
b. More deadlifts, but at a much lighter load than earlier. To use required loads, your triple should have been well over 225#. Try to pace this workout correctly to allow for a very similar time on round 1+2, this is not a HIIT interval, but an aerobic capacity interval (think a tempo run) – so try to learn to pace for best combined times.
TUES February 04/13
WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans
WOD –
A. Thruster ladder in groups – Start at a light load and build to the heaviest possible every minute on the minute.
Shoot for at least 10-12 reps, jumping loads by 5, 10, or 15 pounds at a time. Based on where your predicted max is. If predicted max is over 225# then use 15 pound jumps and if it is over 155 then use 10 pound jumps, if max is under 100 then use 5 pound jumps.
B. HIIT rowing sprints –
– 45sec max effort – Every 4 minutes x 4
Record – thruster load
WOD Guidance
a. Who does not love a good thruster ladder? I know I do. The bars will begin in the rack and you will complete this with a partner if possible. You will need a tonnes weight to do this correctly – shoot for 10-12 rounds or total reps to be completed. So alter your builds in load and your starting spot based on guesstimate start numbers. Coaches will explain.
b. these are all out max effort killer row sprints. No holding anything back – beast mode.
WED February 05/14
WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans
WOD –
REST DAY
A. Bench press – build to a heavy triple in 20minutes
B. Tabata gym length sprints – Rest 6 minutes and repeat.
Record – bench press loads
WOD Guidance
a. Build the bench to a heavy triple.
b. This is goign to be greasy. Max effort start to finish tabata protocol. Sprint your heart out from second 1 to the finish. Rest a full 6minutes and repeat.
THURS February 06/14
WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans
WOD –
A. AMRAP in 5 minutes of;
– 1 power clean + 4 push press @ 95/135#
– 10 pull-ups or ring rows
– 10 walking lunges
Rest 5 minutes – repeat two more times.
– Perfect mechanics all the way through (imagine you were being judged)
Record – total reps completed.
WOD Guidance
a. Push press, pull-ups and lunges – woof. This will be fun, but try to take this workout as if it were judged, all reps are legit, do not shorten or unfinished any reps at all. Make them all count – train like you would compete.
FRI February 07/14
WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans
WOD –
A. Back squats – work to heavy four rep in 20 minutes.
B. Complete for time;
– Row 500m
– 15 DB bench press @ moderate load
– 15 box jumps @ 24/27”
– 30 sit-ups
– 30 16/24kg KBS
Every 8 minutes x 2 rounds
Record – back squat loads, combined times of b.
WOD Guidance
a. Back squat day – do for a heavy 4 rep max (4RM).
b. Complete we very 8 minutes, try to keep the circuit under 5:30 minutes, if not scale back on loads and reps if necessary. You will only receive 1-3 minutes of rest, so game for that to be the case.
SAT February 08/14
Gym closed for the final weekend as we now have the last of our competitions this month – The Synergy Strength Open – Weightlifting competition.
SUN February 09/14
WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans
WOD –
A. Power clean – a heavy single every minute on the minute for 15 minutes
B. Complete;
30sec parallel bar dips
30sec rest
30sec ring rows
30sec rest
30sec high box step-ups
30sec rest
30sec one arm DB 35/45# power snatch
30sec rest
30sec row
30sec rest
3 rounds
Record – power clean loads.
WOD Guidance
a. Build loads up in the power clean and then you may stick at that weight for all 15 reps – this should be challenging, but not so had that you can not finish.
b. 30on/30off of body weight movements minus the DBV snatch.
