MON October 28/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Row technique in groups – 20-30 pulls each
WOD –
A. “Synergy Christine”
– Row 500m
– 8 deadlifts @ 155/225#
– 20 box jumps @ 18/24”
Every 6 minutes x 4 rounds
Record – combined time
WOD Guidance
a. Row 500m under 2 minutes if it takes a bit longer than scale distance to 400m. Choose a moderate load deadlift (if you choose full loads 155/225 then you should have a 250/350+ max effort deadlift).
TUES October 29/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. 15x empty bar back squats, press, and stiff legged deadlifts
WOD –
CF Total – In 60 minutes complete your max back squat, max press and max deadlift.
Record – total loads combined
WOD Guidance
a. This is a slow lift test day of strength. Fun times. This is also a workout we will do after X-mas (Monster Lift Off). You have 60 minutes, which is not a tonne of time, so you need to move ont his. 30 minutes on the squat max and 10-15 on each of the press and deadlift.
WED October 30/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB thrusters for tech and warm-up
WOD –
A. Thrusters 2 x 8, 6 x 5 – build to heavy set – rest as needed
B. Complete in 30sec;
– 3-5 thrusters at lighter load
– Sledgehammer swings of the remainder of 30sec
Every 3 minutes x 4 rounds
Record – thruster loads
WOD Guidance
a. thrusters – warm-up with empty bar and then move loads up for all 8’s and then build across all 6’s to a max effort
THURS October 31/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Snatch tech
WOD – HALLOWEEN DRESS-UP DAY: Prize for best costume throughout the day (take pic with community camera)
A. Hang power snatch + hang snatch 1+1 – build to heavy set in 25 minutes
B. AMRAP in 6 minutes
– 10 pull-ups
– 10 sit-ups
– 10 push-ups
– 10 T2B
– 10 DB one armed snatch (5l/5r)
Record -snatch loads, total res completed.
WOD Guidance
a. If the deep OHS is a problem then simply settle for two power snatches.
b. Scale movements to keep moving throughout he workout. Do not get stuck on any movement.
FRI November 01/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty bar back squats, press, and stiff legged deadlift
WOD –
A. Press 1×8, 2×6, 4×6 – rest as needed
B. Complete;
– 4-6 push press at press loads
– 4-6 repetitive box jumps @ moderate height
– 8 Burpees
Every 4 minutes x 4 rounds
Record – Press loads
WOD Guidance
a. build loads on warm-up set and then do last three as sets across at heavy load
b. No time limit like normal. Simply do all the work.
SAT November 03/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB front squat tech
WOD –
A. Front squats 1×5, 1×4, 1×3, 3×3
B. 30sec on 30sec off of the following;
– Push-ups
– Pull-ups
– Air squats
– Rest
3 rounds
Record – front squat loads
WOD Guidance
a. Front squats – buils loads in warm-ups to heavy set of 3 and then 3×3 across.
SUN November 03/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings. Lightly loaded BB sumo tech
WOD –
A. Sumo deadlifts 1×5, 1×4, 1×3, 3×3
B. Gym length sprints
– 10sec max effort – rest 20sec x 3 sets – Every 4.5 minutes x 3 rounds
Record – deadlift load
WOD Guidance
a. Try out a sumo lift, which we do not use often. This should be fun.
