MON October 07/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15
WOD –
A. Back Squat 1×10, 1×8, 1×6, 4 x 5 – 20 minutes
B. In 30sec complete;
– 3-5 back squats @ 10% load drop of A.
– Double rope undulations for remainder of 30sec
Every 3 min x 4 rounds
Record -back squat loads
WOD Guidance
a. After a quick warm-up – directly into warm-up sets of the back squats. build oads across sets of 10, 8, and 6. Then choose a load to stick at for sets across of sets of 5.
b. Drop back squat loads lightly (10%’ish) and then complete a unbroken quick set of back squats coupled with rope undulations.
TUES October 08/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. snatch tech with light BB.
WOD –
A. Snatch doubles every 60sec x 12 rounds
B. Complete;
– 600/800m row
– 30 push-ups (no more than 2 sets)
– 30 KBS
Every 8 minutes x 2 rounds
Record – snatch load and combined time of two rounds in B.
WOD Guidance
a. build to a moderate load for the snatch and then complete double reps every 60sec for 12 minutes. No press outs throughout.
b. Every 8 minutes you will complete. If this takes you 6 minutes to do – then you will have 2 minutes rest. If it takes you 4 then you will have 4 minutes rest. Choose a scaling for the push-ups that allows you to do 30 in two unbroken sets. The KBS should be done in one set of at max 2.
WED October 09/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15,
WOD –
A Press 1×10, 2×8, 4×6 – rest as needed – 20 minutes total
B. In 45 sec complete;
– 4-6 press @ 5% under A loads
– High box jumps for the remainder of 45sec
Every 4 min x 3 rounds
Record – press loads
WOD Guidance
a. Build press loads up after the warm-up with sets of 10,8 and then complete sets across at 6’s.
b. slightly lighter load for the press in b. than you used in a. Box jumps are high, but not slow reps.
THURS October 10/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg
WOD –
A. Back squats 4 x 8 @ moderate load– Every 2.5 minutes
B. 30sec on 30sec off of the following;
– Sandbag zercher carry
– Strict pronated pull-ups
– Prowler push high/low
– DB bench press @ moderate load
2 rounds – Rest 2 min – repeat (18minutes total)
Record – attendance
WOD Guidance
a. these are unbroken sets of back squats that are done with efficiency and quickness, meaning they are not at max effort loads, but are great for learning speed and efficiency fo the bounce out of the bottom and smoothness of the slid into the bottom.
b. Strong man interval with 30sec of work and 30sec of rest – this will be very challenging. You will do two rounds fo the movements indicated then take a 2 minute rest before repeating two more rounds for a total of 4.
FRI October 11/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. light DL tech sets on back position.
WOD –
A. Deadlift 1×6, 1×5, 5×4 – in 20 minutes
B. 10sec gym length sprints, 10sec rest x 4 rounds – Every 4 minutes x 4
Record – deadlift loads
WOD Guidance
a. build loads across higher rep sets and then complete sets across for the 4’s.
b. 10sec of work, 10sec of rest x 4 rounds (1:20min) – Every 4 minutes x 4 rounds. Push hard on the 10sec of work.
SAT october 12/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15
WOD –
TEST DAY
A. “Jackie” for time
– Must be doen in under 10 minutes – choose one of the following;
800m row
35 empty bar thrusters
20 pull-ups
or
1000m row
50 empty bar thrusters
30 pull-ups
Record – time to complete
WOD Guidance
a. This is a classic CF workout and you will scale it to be done in under 10 minutes – I believe the gym record is high 5 minutes. Coaches will discuss pacing and structure of workout.
SUN October 13/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Straight to the rack for light warm-up sets of Back squats
WOD –
A. Back Squat 2×10, 2×8, 4×6 – 20 minutes
B. In 45sec complete;
– 4-6 Back squats at 10% under A loads
– 4-6 DB push press @ heavy load
– D-ball slams for the remainder of 45sec
Every 4 min x 4 rounds
Record – back squat loads
WOD Guidance
a. build loads in warm-up sets and then complete sets cross on all 6’s.
b. drop the load for the remaining back squat sets and couple it with unbroken quick sets of push press and d-ball slams.
