MON October 21/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Push press tech with light BB.
WOD –
A. Push press 1 x 12, 1×10, 1×8, 4 x 4-6
B. In 45sec complete;
– 4-6 push press @ lighter load than a.
– Sledgehammer swings for the remainder of 45 sec
Every 4 min x 4 rounds
Record – push press loads
WOD Guidance
a. Warm-up sets are the 12,10,8 and all 6’s are sets across.
b. Drop loads by 5-10% and compete the Synergy HIIT wod with unbroken reps. Move toe the sledge quickly
TUES October 22/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Thrusters 3×10 with empty bar for mechanics
WOD –
A. Thrusters 2×6, 4×4
B. 30sec on 30sec off of the following;
– High box jumps
– Strict pull-ups (choose grip)
– Tire flips
– Double rope undulations
– Rest station
3 rounds
Record – Thruster loads
WOD Guidance
a. us the 6’s as warm-ups and then build across all 4’s to a maximal set
b. do as many reps at each station as possible, but remember that due tot eh limited rest you will have to pace. this is not fly and dye right now, it is much more of an aerobic workout, that demands pace and sustainability or performance.
WED October 23/13
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. Deadlift 1×6, 1×5, 5×4 – in 20 minutes
B. 10sec max effort gym length sprints, rest 20sec, 20sec max effort sprints
Every 4 min x 3 rounds
Record – deadlift loads
WOD Guidance
a. Use a thorough warm-up and then build loads on 6’s and 5’s and then all 4’s are for sets across at a heavy load
b. run 10ec, rest 20, run 20 – Repeat this every 4 minutes.
THURS October 24/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg
WOD –
TEST DAY
A. Max effort weighted pull-ups
B. Max effort kipping pull-ups
C. Max effort push-ups
D. 500m row for time
Record – all scores
WOD Guidance
This is a fun day – lots to do and lots to get tested.
a. build to the lowest band or the highest load for the pull-up – you will have 12 minutes to do so. Choose whatever grip you like
b. After a decent rest follow the loaded pull-ups with a max effort test. Please know your limits of grip and do not push past what you can reasonably do. Record for ladies is 53 and men 59 (something like that anyways) – scale to ensure that a minimum reps of 10 is achieved.
c. Choose scaling (rig on bar or floor… no knees) – perform one set of max effort reps, but you need to do with a partner who is counting and ensuring that you are going deep enough…how deep…. you know.
d. max out on the rower for 500m (womens 1:34, mens 1:23)
FRI October 25/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. BS technique for beginners
WOD –
A. Back squats 1×12, 1×10, 1×8, 3×6
B. Complete in 45sec;
– 4-6 back squats @ lighter load then a.
– 4-6 DB push press
– Burpees of the remainder of 45sec
Every 4 min x 2 rounds
Record – back squat loads
WOD Guidance
a. warm-up thoroughly and then do 6’s for sets across
b. you know how this goes.
SAT october 26/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB clean and jerk technique
WOD –
A. Clean complex: hang power clean, hang clean, jerk – Every 90sec x 10 rounds
B. AMRAP in 90sec of;
– 2 heavy deadlift
– 4 push-ups
Every 4 min x 2 rounds
Record – clean complex load
WOD Guidance
a. performa t a load that allows great form and transfer of skills. Scale full squat to power if necessary and skip jerk if needed.
b. Deadlift form will be paramount on this one. Choose a heavy load for this workout not for a set of 2.
SUN October 27/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Close grip bench press with empty bar 3 x 10
WOD –
A. Close grip bench press1x10, 1×8, 1×6, 4×5
B. Complete in 30sec;
– 3-5 close grip bench press
– D-ball slams for the remainder of 30sec
Every 3 minutes x 3 rounds
Record – close grip bench press loads
WOD Guidance
a. sets across on 5’s
b. have fun.
