NOTE – No rest day on Wednesday this week for those following the prescribed patterns. Monday will be your rest day and we needed to ensure enough working days this week to test all max efforts.
MON February 17/14
Gym Closed for Family Day.
TUES February 18/14
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 single in 25 minutes
B. Complete 7 rounds of;
– 7 DB push press @ 35/45#
– 7 burpees
– 7 16/24kg KBS
– 7 KTE
Time cap 15 minutes
Record – back squat loads, time for b.
WOD Guidance
a. Build to a max effort single squat. Warm-up with a 5.4.3.2.1 rep scheme and then continue to build on the singles until a max is found – ensure spotters are available for all heavy sets. Do not more than 10-12 reps and plan out your warm-up progression appropriately.
b. A shortened version of the hero workout “sevens”. Scale the Db load to a moderate load to ensure that you can keep moving forward. KTE – again try to scale to a “level” or “height” and then maintain this for the entirety of the workout, do not allow ROm to be altered as fatigue is accumulating.
WED February 19/14
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. Bench press – work to max effort single in 20minutes
B. Timed conga line;
– 45sec of moderate load DB cleans
– 45sec DU’s or single skips
– 45sec 20/25# D-ball slams
– 45sec rest
3 rounds
Record – bench load, and total reps completed in b.
WOD Guidance
a. Work to max effort single using the same 5.4.3.2.1 rep scheme that we used for Back squats. Spotters availabel – and ensure a light pause int eh bottom of the bench, do not bounce it off the chest.
b. 2:25 min work followed by a short 45sec rest for 3 rounds. Hight levels of fatigue in the calves and quads.
THURS February 20/14
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 7 minutes of;
– 20 20/24” box jumps
– 15 75/115# push press
– 10 pull-ups
Rest 2 minutes x 3 rounds
Record – total reps completed.
WOD Guidance
a. This is going to be a long one people – 21 minutes of total work that needs to be done here. This is what I want to see in this workout; 1. Good pacing as you should only have a 10% drop off in performance on each round relative to each other – go not fly and die. 2. Push press be scaled to a moderate load (you should be able to do 20+ reps with the load if tested on a max effort), 3. pull-up ROM is maintained throughout. You will need to stop and ret to maintain form and ROM, please do so.
FRI February 21/14
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. Deadlift – work to max effort single in 25 minutes.
B. AMRAP in 2 minutes
– 10 deadlifts at 50% of max effort load
– 10 push-ups
Rest 2 minutes x 4 rounds
Record – deadlift loads, total reps in b.
WOD Guidance
a. Work to max effort single using the same 5.4.3.2.1 rep scheme we have used all week long.
b. light deadlifts with push-ups – classic workout. AMRAP in 2 minutes – fly and die. limiter will be upper body pushing endurance.
SAT February 22/14
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. Complete for time;
– 1000m row, then;
5 rounds of;
– 6 pull-ups
– 10 walking lunges
Rest 4 minutes, then;
AMRAP jump to weight plate burpees in 5 minutes
Record – time in first section and reps in second
WOD Guidance
a. everyone does a 1000m row followed by pull-ups and walking lunges (5/leg). The row is only done once and the pull-up/lunge portion is 5 rounds. A short rest will be given before 5 minutes of plate hop burpees. A 25/35/or 45# plate will be resting on the floor and you will do a burpee in front of it and then hop on the plate two feet at a time for one rep.
SUN February 23/14
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 single in 20 minutes
B. In teams of 3 complete;
– 2 gym lengths loaded sled over the shoulder sprint
AMRAP for 5 minutes – Rotating through partners
Rest 3 minutes – repeat
Record – press loads
WOD Guidance
a. This is the last max effort this week and we will adjust back to higher reps in the next few cycles. Use the same 5.4.3.2.1 rep scheme to find max effort press.
b. Finish with sled sprints – load sled to a light load that allows vey quick runs. Tempo and rotation is important – absolutely no walking – everyone should be “running” with the load.
