MON September 30/13
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. In 30sec complete;
– 3-4 press
– High box jumps for remainder of 30sec
Every 3 min x 8 rounds
B. Hanging knee-ups or strict T2B – 3 x controlled reps – Every 3 min
Record – press loads
WOD Guidance
a. build press loads across the sets of work. Once found a heavy set remain at for sets across.
b. simply perform as many reps as possible under control – no swinging, no kipping, no flailing.
TUES October 01/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. row 50% effort 500m + light bar jerk warm-up tech.
WOD –
A. Jerk from rack – build to heavy single in 20 min
B. Row 500m test
Record – jerk loads, 500m row times
WOD Guidance
a. take time to build to max effort set. Be very careful in the rack if dropping the rig is not designed for individuals between the lifters in the racks, so please stay back of rig if not lifting.
b. max effort.
WED October 02/13
WARM-UP – Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15,
WOD –
A. Deadlift 3 x 4 @ heavy loads – in 15 minutes
B. In 45sec complete;
– 3-4 deadlifts @ lighter load than A.
– 4-5 heavy DB push press
– gym width sprints for the remainder of 45 sec
Every 4 min x 4 rounds
Record – deadlift loads
WOD Guidance
a. build to a heavy set of 4 and then do 3 sets at that load.
b. drop Dl weight and ensure that you get at least 3-4 gym width runs in.
THURS October 03/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg
WOD –
Synergy Style “Filthy Fifty”
A. Complete 30 sec of each of the following movements;
– Box jumps @ 20/24”
– Ring rows
– KBS @ 12/16kg
– Walking lunges
– KTE
– Push press @ 35/45#
– 35/45# good mornings
– Wall ball @ 14/20#
– Burpees
– DU’s
Rest 2.5 minutes
3 rounds
Record – attendence
WOD Guidance
a. You will complete as many reps at each station as possible (not fly and die) and rotate through (does not matter where you begin) for 30sec total at each station with no rest. Once done all 10 stations you will rest for 2.5 min and do it again – 3 rounds will be completed.
FRI October 04/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg.
WOD –
A. In 30sec complete;
– 2-4 Back squats
– Sledge hammer swings for the remainder of 30sec
Every 3 min x 8 rounds
B. Tire jump on-in-on-off – AMRA in 30sec Every 3 min x 3 rounds
Record – back squat loads
WOD Guidance
a. build Back squat loads across the sets.
b. tire jumps – be careful jumping into tires.
SAT october 05/13
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. Axle bench press – build to heavy set of 3 in 20 minutes
B. AMRAP in 3 min of;
– 10 65/95# thrusters
– 10 pull-ups
Rest 6 min x 2 rounds
Record – bench loads, reps in B.
WOD Guidance
a. take time to build to a heavy set of 3.
b. choose a load for the thrusters that you can do unbroken and pull-up band that allows unbroken sets. I want these to be hard and fast. the rest should be needed to do ti again.
SUN October 06/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings.
WOD –
A. In 45 sec complete;
– 3-5 Axle push press
– 4-6 ring rows
– Burpees for remainder of 45sec
Every 4 min x 7 rounds
Record – push press loads
WOD Guidance
a. build push press in the warm-up and then do for sets cross in the workout.
