Granted ring rows have already been in the program this week. Please watch this video as a description of how to better your technique and form throughout workouts. Fatigue inevitably causes anterior shoulder displacement (dumping of the shoulders forward) and thoracic flexion – this method will assist you performance and form throughout.
MON February 10/14
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 max effort double in 25 minutes
B. AMRAP in 7 minutes;
1 C2B pull-ups
1 thrusters @ 65/95#
2 C2B pull-ups
2 thrusters @ 65/95#
3 C2B pull-ups
3 thrusters @ 65/95#
……….Continue until the 7 minutes is finished.
Record – back squat loads, total reps in b.
WOD Guidance
a. work to a max effort double. Use spotters – warm-up with sets of 4 and then complete double to a max set.
b. Very similar to an open wod from the last few years. Stat at one rep each and move up to 2, then 3, then 4 and so on until the 7 minutes are up.
TUES February 11/14
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 –
A1. Bench press – work to max effort double in 20 minutes
A2. Ring rows x10 – 30sec after every bench set
B. Aerobic row intervals 2min on, 3min off x 3 rounds
Record – bench loads.
WOD Guidance
a1+2. work to a max effort double in the time allotted. Keep practicing the connection of the feet and the proper shoulder position throughout. Every set of bench you do add one set of ring rows 30 or so seconds after the bench.
b. Do not max effort each round, but try to maintain efforts across all three rounds, some pacing is involved to maximize the volume of work done.
WED February 12/14
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. Hang power snatch – work to a heavy triple (not max, should have another rep in the tank) and then compete 4×3 @ that load
B. Complete;
– 10 Russian KBS @ 24/32kg
– 4 gym length sprints
Every 3 minutes x 4 rounds
Record – hang power snatch loads.
WOD Guidance
a. work to a heavy set of 3 snatches (load that you could get a fourth rep – nat maximal) and then once that load is found, you should complete 4 sets of 3 across.
b. Russian swings are only up to eye level, so you can use a bit more load, couple this with max effort gym width sprints.
THURS February 13/14
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. Deadlifts – work to max effort double in 20 minutes
B. Drop deadlift load by 25-30% and complete;
– 2 deadlift
– 5 lateral bar burpees
2 rounds
Every 3 minutes x 4 rounds
Record – deadlift loads
WOD Guidance
a. Work to a max effort double in the deadlift in time allotted.
b. Drop loads from a by 25-30% to then compete a quick burner of a finisher. 2 rounds of 2 deadlifts and 5 bar burpees Every 3 minutes. This means that the deadlift and burpees should not take any longer than 45-55seconds. If it does, simply scale back the number of burpees to ensure time is met.
FRI February 14/14
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. Press – work to max effort double in 17 minutes
B. Complete for time;
– 5 push press @ 60% of press load
– 10 box jumps
– 15 KBS @ 16/24kg
– 10 T2B
– 5 power clean or deadlift @ push press load
3 rounds
Rest 2 minutes – repeat
Record – press loads, best time of b.
WOD Guidance
a. Press to max double
b. drop press loads to be used for power cleans and push press. wE will not have time to cover power clean technique, so if you are sufficient at it, go for it, if not then choose a deadlift in its place.
SAT February 15/14
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. Strongman intervals;
Complete in teams of 4 and rotate through partners at each station of the following movements;
– Med ball reverse overhead toss and retrieve @ 10/14#
– Farmers walks with handles or heavy DB’s
– Sled drag backward
– Yoke walks
– 3 high box jumps
Record – attendance
WOD Guidance
a. Boy I love these workouts. In order to do them correctly you must ensure the loading allows you to move freely between partners, no dropping implements half way through the gym widths. All movements and partners must keep pace up in order to make workout an true aerobic interval.
SUN February 16/14
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. For time;
– 500m row
– 20 KBS @ 16/24
– 20 push-ups
– 10 KBS @ 16/24kg
– 10 push-ups
Every 12 minutes x 3 rounds total
Record – best and worst time to complete.
WOD Guidance
a. This is a variation of rowing Helen … kind of.
