MON January 27/13
WARM-UP – general joint mobility (done fairly quickly) – wrist circles, shoulder circles, neck circles, core rotations, ankle circles, knee pull-ins, and on the spot butt kickers followed by gym length sprints @ 50-60-70-80-90% (walk back on each)
WOD –
CIC WOD #3;
Complete in conga line fashion in team of 4;
– 800m row
– 30 OH plate alternating lunges @ 10/25#)
– 15 thrusters @ 75/115#
For time
CIC competitors – daily wod
Record – Time of completion
WOD Guidance
a. This is the third wod of the day on Saturday – try your hand at it. Coaches can discuss strategy on this workout as it is very important to best understand how to work as a team on this workout to optimize score – don’t know what I am talking about – ask your coach. Only one movement really dictates time here.
TUES January 28/13
WARM-UP – general joint mobility (done fairly quickly) – wrist circles, shoulder circles, neck circles, core rotations, ankle circles, knee pull-ins, and on the spot butt kickers followed by gym length sprints @ 50-60-70-80-90% (walk back on each)
WOD –
A. In 65sec complete;
– 2-4 deadlift
– 10-12 DB see saw bench presses
– Double rope undulations for remainder of 75sec – Every 4 minutes x 6 rounds
CIC competitors – catch up comp wod or complete;
A. 5 rounds of 5 touch and go clean and jerks or snatches + 5 pull-ups – rest as needed (do not rush, just work through it all)
B. 4 x 10 moderate height box jumps
– this is an easy light wod to assist de-load week. Do not rush it, just stay loose and ready.
Record – deadlift load
WOD Guidance
a. Work up to a heavy deadlift in the warm-up and then use for sets across in the workout. See saw bench press is when one DB goes up as the other is lowering (a bit weird, but a nice exercise anyhow, we use it in pressing exercises often – variety is key for upper body development).
WED January 29/14
WARM-UP – general joint mobility (done fairly quickly) – wrist circles, shoulder circles, neck circles, core rotations, ankle circles, knee pull-ins, and on the spot butt kickers followed by gym length sprints @ 50-60-70-80-90% (walk back on each)
WOD –
REST DAY
A. Complete;
– 4 Press + 2 push press
– 10 ring rows
– 20 D-ball slams
Every 4 minutes x 6 rounds
CIC competitors –
A. 4×3 @ 60% 3RM squat
B. Practice DU’s – 5 minutes
C. Row 100m @ 60% effort
Record – press/push press loads
WOD Guidance
a. Build press loads in warm-up then sets across for remainder. Ring rows need to be unbroken and they can be at any variation(elevated if possible). D-ball slams are 15/20# and all out efforts.
THURS January 30/14
WARM-UP – general joint mobility (done fairly quickly) – wrist circles, shoulder circles, neck circles, core rotations, ankle circles, knee pull-ins, and on the spot butt kickers followed by gym length sprints @ 50-60-70-80-90% (walk back on each)
WOD –
A. Group aerobic strongman intervals – 6 minutes at each station rotation through groups of 4-5 men or women completing gym width of;
– Yoke carry (moderate load – suggestion 40-60/100# on yoke)
– Overhead two handed dynamax ball toss into or towards wall (gym width) and retrieve
– Sled rows (suggested 90/135#)
– Sprints (sprint start position each run)
Rotate through the stations (total 24minutes long)
CIC competitors – do, but at 50% intensity
Record – attendance
WOD Guidance
a. This is a great variation of a aerobic strongman strength endurance workout. Love it. The ball throws will be interesting (and a first), they are over the head with two hands like a soccer throw in toss and at a light load (load does not actually matter so suggested might be 8/10-12#). Throw as hard as possible an then sprint to retrieve it and HAND it to the next partner. Move quickly through all stations – nothing should be heavy enough to slow you down or require you to stop – in order to get the most out of this workout the loads need to be set at moderate not maximal.
FRI January 31/14
REMINDER NO CLASSES AFTER 4PM – for set up of Strata Cast Iron Classic.
WARM-UP -general joint mobility (done fairly quickly) – wrist circles, shoulder circles, neck circles, core rotations, ankle circles, knee pull-ins, and on the spot butt kickers followed by gym length sprints @ 50-60-70-80-90% (walk back on each)
WOD –
A1. Complete;
– 4 Back squat
– 8-10 18/24 lateral burpee box jumps
(Shoot for 30-35sec)
Every 3 minutes
A2. Complete;
– 4 Back squats
– 8-10 Moderate weight DB top end burpees
(Again shoot for 30-35sec)
Every 3 minutes
3 rounds (6 total sets of 4 BS)
CIC competitors –rest day
Record – back squat loads
WOD Guidance
a. Back squats need to be increased in the warm-up to get to the working load, the loads will be slightly lower than normal due to the shorter rest period. The load of the squats remains the same for all sets of the workout. You will alternate between a1+2 as you go through the workout – both accessory movements are burpee variations.
SAT February 01/14
GYM CLOSED for the Strata Cast Iron Classic. Please come watch the event and take part in the festivities. This is sure to be a blast.
SUN February 02/14
WARM-UP – general joint mobility (done fairly quickly) – wrist circles, shoulder circles, neck circles, core rotations, ankle circles, knee pull-ins, and on the spot butt kickers followed by gym length sprints @ 50-60-70-80-90% (walk back on each)
WOD –
A. POST CIC WOD;
Complete;
– 3-4 Bench press
– 20 overhand sledgehammer swings
Every 3.5 minutes x 6 rounds
Record – bench press loads
WOD Guidance
a. Warm-up bench to a heavy 4 and then complete for sets across in the workout at the heavy load. The sledgehammer swings are meant o be fast, but if you are having trouble completing the overhand swings, simply move to an alternating swing.
CIC competitors –rest day
