Where is the next cups home? – RIDER NATION BABY!
MON November 18/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Hang clean and jerk 6 x 4+1 – rest as needed
B. AMRAP in 6 minutes of;
– 5 push-ups
– 10 pull-ups
– 15 squats
Record -clean and jerk load, reps in b.
WOD Guidance
a. Build in loads thoughout the sets provided – rest as needed, but plan properly to have a longer rest as the later sets. 25-30 minutes will be provided
b. Max effort for good quality reps – ensure you scale and preform push-ups correctly.
TUES November 19/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Bench press 2×9, 1×7, 1×5, 4×5 – rest as needed
B. Complete;
– 3-5 bench press @ lighter load than a.
– Row 150/200m
Every 4 min x 3 rounds
Record – bench load
WOD Guidance
a. build on all warm-up sets and then sets across on all 5’s.
b. drop load by 10-15% and then quickly transition to the rower for a max effort row sprint
WED November 20/13
– REST DAY if doing TOTAL on Thursday (for your legs sake)
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Modified “Rahoi”
AMRAP in 4 minutes of;
– 12 20/24” box jumps
– 6 65/95# thrusters
– 6 bar facing burpees
Rest 4 minutes x 3 rounds
Record – total reps completed
WOD Guidance
a. This is to be done with your Fran weight on the BB ( a weight you can do 15-21 reps in a row with) – start each round where you left off the last.
THURS November 21/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. “CF TOTAL”
– Max back squat
– Max press
– Max deadlift
Record – total of the three lifts combined
WOD Guidance
a. We did this just under a month ago, we are finishing up our strength phase and you will be testing your levels of strength today on three basic lifts. If you are hoping to do very well on this please do not attend class the day before – take a rest day if you can as your legs will benefit form it.
FRI November 22/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Thrusters 1×10, 1×8, 1×6, 1×4, 4×5 – rest as needed
B. Complete;
– 3-5 Thrusters at lighter load than a.
– Two lengths loaded sled pulls or prowler push
Every 3 minutes x 4 rounds
Record – thruster load
WOD Guidance
a. build on all warm-up sets and do the 5’s for sets across.
b. drop loads on thruster by 10-15% and complete the sets unbroken. Load a sled with a heavy load and run it across the room (this will not be a sprint, but definitely not a walk – it is important to move those legs and keep trucking forward.
SAT November 23/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Power snatch + hang snatch 8 x 2+1 – rest as needed
B. Complete for time;
– Row 500/750m
– 30 pull-ups
– 20 40/55# DB power snatch
– 10 burpees
Record – power snatch for a, and time on b.
WOD Guidance
a. build on all sets to a comfortable heavy set.
b. for time – push it hard.
SUN November 24/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A. Push press 1 x 12, 1×10, 1×8, 4 x 4-6
B. Complete;
– 3-6 push press @ press loads
– 20 d-ball slams
Every 4 minutes x 4 rounds
Record – push press loads
WOD Guidance
a. sets across on 4-6’s.
