MON September 16/13 – Prep 1, Week 1
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. In 30sec complete;
– 2-3 Back squats
– High box jumps the remainder of 30sec
Every 3 min x 8 rounds
B1. 30sec light BB good mornings – rest 30sec
B2. 30sec abmat weighted sit-ups – rest 30sec
3 rounds
Record – BS load
WOD Guidance
a. build back squats throughout the sets in the workout to a maximal set of 3.
b1+2 – use a light BB (empty or loaded with small plates). This is a muscular endurance set not a strength set.
TUES September 17/13 – Prep 1, Week 1
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. 60sec tire flips (back and forth) – Every 4min x 5 rounds
B. 4-8 pull-ups 4-8 push-ups – Every 30sec x 12 rounds
Record – Tire flips in 60sec
WOD Guidance
a. coaches will cover proper tire flip position and you will push for a best rep count each round. Work speed and efficiency, but maintain a proper back angle.
b. Complete 4-8 (you choose based on speed and skill) reps of each movement every 30sec for 12 rounds – we want a tonne of volume here, so push the envelope on the rep scheme. We do not want this to be continuous, so you should be done both sets in 15 sec or less on the starting rounds. You should never overlap your reps – if you do , stop, drop rep count and jump back in.
WED September 18/13 – Prep 1, Week 1
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. In 45 sec complete;
– 3-4 Axle press
– Sledgehammer swings for remainder for remainder of 45sec
Every 4 min x 6 rounds
B. Tire on-in-on-off jumps 3 x 30sec – Every 3 min
Record – axle press loads and best number of tire jumps
WOD Guidance
a. Build the loads throughout the workout on the press to a maximal set, reminder it is best to build to a point that you only get 3 reps not 4 – I want you to push the loads.
b. tire hops – jump on, in, on, and off the tire and back again in opposite direction, each jump on tire is one rep. How many can you get – choose a trie height that is appropriate for you to maximize speed and number of jumps.
THURS September 19/13 – Prep 1, Week 1
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. Power clean or full clean (based on mobility in front squat) – 20 x 1 – every 30sec @ moderate to heavy load (no failed lifts)
B. Row 1000m for time
Record – P Clean loads and 1000m row time
WOD Guidance
a. use a load that will enable you to go throughout the workout with ease at first and extend you a bit int he end – no missed reps please as it is tough to work on technique if you are failing lifts – make them heavy enough for a strength endurance stimulus but no so heavy that it pushes you to lose volume as you miss lifts.
b. Fly and dye – push the limits on the 1000m row. Cheer each other on.
FRI September 20/13 – Prep 1, Week 1
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 3×5 @ heavy load – in 15min
B. In 60sec complete;
– 3-5 Deadlifts @ 10% drop from a.
– 10-15 push-ups
– Top-end burpees for remainder of 60sec
Every 4 min x 3 rounds
Record – DL loads
WOD Guidance
a. Build loads quickly to a heavy 5. Practice a perfect back position to knees and then snap the hips to the bar – be quick to the finish (which needs ideal position). With the load set from A. use 10% less for B. and ensure reps are unbroken (not bounced), do not be shy to take off more than 10% as the loads increase the percentage drop may need to adjust. think of the HIIT portion as back-off sets on the DL.
SAT September 21/13 – Prep 1, Week 1
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.
– 10 KB push press (left)
– 10 KB push press (right)
– 30 KBS @ 16/24kg
– 500m row
For time
Every 8 min x 4 rounds
Record – best time and worst time
WOD Guidance
a. Use a bell that you can do an unbroken set with. Perform DB push press with the same bell on each hand (may need to scale load to Push press). The push press needs to be done from a proper KB rack position (thumb to collar bone or chest, bell in groove of forearm and bicep). I would like all of this to take no more than 4:30-5minutes/round (1 min for swings, 1 min for push press, and 2 minutes for row + transitions), so scale numbers accordingly to make this happen otherwise you will not receive enough rest to continue. Coaches will assist to scale if necessary (400m row instead of 500, 20 KBS instead of 30 as examples)
SUN September 22/13 – Prep 1, Week 1
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings.
WOD –
A. In 45sec complete;
– 4-6 Axle thrusters (from rack)
– Row remainder of 45sec for distance
Every 4 min x 7 rounds
Record – axle thruster loads
WOD Guidance
a. Build up loads in thrusters in warm-up and then use load for sets across in workout – ensure load is heavy, but sustainable throughout – I want fast enfficient thrusters that allow you to finish a set of 6 in under 15seconds, whcih will give you enought time to get to rower. Transtions to the rower need to be fast to ensure enough time on rower. If thrusters are too slow
