MON February 24/14
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 in 25 minutes
B. Complete 4 rounds of;
– 5 thrusters @ 95/135#
– 10 burpees
Rest 2 minutes
Repeat
Record – back squat and time for b.
WOD Guidance
a. Work to max effort – use numbers from last week to compare and beat – last max effort for a while
b. Scale thrusters to a heavy, but manageable load. Should be able to do 15+ thrusters in one set fresh with load chosen. Scale to 65/95 or 55/75#
TUES February 25/14
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 –
AMRAP in 15 minutes of;
A1. 6 DB bench press @ moderate to heavy load
A2. 6 Ring rows at 10RM foot placement (guess)
B. 21-15-9 for time of;
– 20/14” box jumps
– DB push press @ 35/45#
Record – total reps in a. and time of b.
WOD Guidance
a. This is not truly a metabolic AMRAP, but a times escalating density program. Choose a 8RM and a 10 RM load respectively for bench press and ring row (this will be a bit of guessing based on warm-up loads) then perform as many unbroken sets as possible in the 15 minutes allotted – you dictate your rest periods. Again not a metcon, but a volume session on upper body work.
b. For time – move!
WED February 26/14
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 – work to max effort in 25 minutes
B. Complete 2 rounds of;
– 4 burpees
– 4 gym length sprints
Every 3 minutes x 5 rounds
Record – bench loads
WOD Guidance
a. work to max effort – last time doing max effort bench in a while.
b. Scale to keep under 60sec of work. Scale to 2+2 or 2+3 or some variation of burpees and lengths to keep in near 60sec of work.
THURS February 27/14
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. Strong man aerobic intervals;
6 minutes at each station in teams of 4 – rotate through partners completing;
– Two lengths moderate load yoke walks
– 5 Axle push press @ moderate loads
– Two lengths farmers walk at moderate loads
– 3 Stone lifts to chest – light loads
– 4 High box jumps
Record – attendance
WOD Guidance
a. Love these wod’s. Get in groups of 4 with similar strength levels if possible. Load implements to moderate loads so that nothing is breakable in terms of over load. At this point rotate through partners on each movement as many times as possible int eh 6 minutes provided. have fun – this is good stuff.
FRI February 28/14
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 –
CF Games WOD 14.1 – Watch THIS – get registered HERE for the Synergy Strength Team
SAT March 01/14
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. Power cleans 2 reps every 90sec x 10 rounds @ moderate load.
B. “Fran”
Record – load in a, time for fran
WOD Guidance
a. Choose a moderate load that will allow for good mechanics across all 20 reps.
b. Welcome tot he Jungle baby – your gonna die…………… Scale loads to 55/75, 45/65 or 35/55 and scale pull-ups accordingly. Shot for a time of 8 minutes of less and scale to allow that. Reps may be brought down to 15-12-9 if applicable, but try to scale load first.
SUN March 02/14
CF Games WOD 14.1 repeat
