Monday, August 20, 2018

8-20 / 8-25


8/20-8/25 Mid Volume Week 1.
We are looking to get 30 good quality reps of the primary strength per day.
 
Monday
Warm-up:
Band (Hips)
Barbell Warm-up
Mini WOD:
3 Rounds
16 Jumping squat & lunge (jump squat, jump into a left side lunge, jump squat, jump into a right side lunge, repeat 4x)
5 Pull up, 5 Ring dip (or 3-5 Muscle-ups)
Strength:
2 Warm up sets to build to a 6 rep set weight.
Back squat 5 sets x 6 reps
After each set 45 sec plank
Skill:
Double Unders
Wod:
5 rounds of:
Squat/Clean/Thruster x5
15 Cal Row
Time cap 15 mins.
Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.
 
Tuesday
Warm-up:
Band (chest)
Mini WOD:
3 Rounds
10 Push up
15 Double Unders
Strength:
2 Warm up sets to build to a 6 rep set weight.
Bench 5 sets x 6 reps
After each set 5 pullups
Skill:
Handstands (holds, push up, free standing)
WOD:
Run 400M buy in and cash out
“Elizabeth”
21-15-9 of:
Clean
Ring dip
Bonus:
Drive the bus wall sit 6 rounds of 20sec on/10sec off
 
Wednesday
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
Mini WOD:
3 Rounds
200M row
5 Burpee
Strength:
2 Warm up sets to build to a 6 rep set weight.
Deadlift  5 sets x 6 reps
Barbell hip thruster
WOD 1:
Timed mile run! (or 2000M row)
WOD 2:
AMRAP 10min
KBS x15
Sit ups x15
Box jump x15
Sit ups x15
 
Thursday
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
Mini WOD:
3 Rounds
5 Squat snatch (or power snatch and OHS)
5 T2B or K2E
Strength:
Fran
21-15-9
Thruster
Pull-up
WOD:
“Team Strongman”
3 rounds, 2 mins at each station, partners work one at a time
Sled push (partners alternate every up and back)
Battle ropes (partners alternate every 20 sec)
Log Press (partners alternate every 5 reps)
Sledge hammer (partners alternate every 20 reps)
Farmer carry (partners alternate every up and back)
Bonus:
Thirsty Thursday! Bring a beverage to enjoy post workout.

Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Workout with Bill

Monday, August 13, 2018

8/13 - 8/18

8/13-8/18 Volume week 2

Monday

Warm-up:
Band (Hips)

Mini WOD:
3 Rounds
16 Jumping squat & lunge (jump squat, jump into a left side lunge, jump squat, jump into a right side lunge, repeat 4x)
5 Pull up
5 Ring dip

Strength:
Back squat 6x10
Use the first two sets to establish your weight (it is ok to miss a rep or 2 on set 5 and 6).
After each set Oblique band twist 6 per side.

Skill:
Double Unders

Wod:
21-15-9(-7-5-3 if you want a little extra)
Wall Ball
DB Box Step Over

Bonus:
Tabata Wall sit, 4 rounds


Tuesday

Warm-up:
Band (chest)

Mini WOD:
3 Rounds
10 Push up
5 Burpee to plate

Strength:
Bench 6x10
Use the first two sets to establish your weight (should be around 60-70% of 1RM)
It is ok to miss a rep or 2 on set 5 and 6.
After each set 10 landmine row

Skill:
Dead hang challenge

WOD:
Run 400M (or Row 500M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5
Run 200M (or Row 250M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5
Sprint 100M (or Row 125M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5

Bonus:
Tabata Wall sit, 4 rounds


Wednesday

Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)

Mini WOD:
3 Rounds
200M run
40M Farmer carry (equal load)

Strength:
EMO2M
Dead lift 6x10 (55%-60% of 1RM)
12 Single leg lateral bench jump up (6 per leg) https://www.youtube.com/watch?v=cqOD_6rW6eg

WOD:
21-15-9
Cal Row
Sumo high pull
KBS

Bonus:
Tabata ABS!
4 Rounds 3 exercises


Thursday

Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Power clean and jerk (light)
5 Bar facing Burpee over bar

Strength:
3xPress progression (5 strict press, 3 push press, 2 push jerk)

Skill:
Handstands (time to get upside down)

WOD:
Grace
30 Clean and jerk 135/95 for time

Bonus:
Timed mile run! (or 2000M row)


Friday
Open gym. Pump up day or do a missed workout.

Saturday
9am


Wednesday, August 8, 2018

Aug 6-12

High volume week! We are looking for 50-60 reps of the strength of the day.
We will be working with weights 60-75% of 1RM.
Watch the heat this week, drink lots of water.
Listen to your body, there is no shame in stopping early.

Monday

Warm-up:
Band (chest)
 
Mini WOD:
3 Rounds
10 Push up
5 Burpee
 
Strength:
Bench
2x10 close grip
10 pull up
2x10 narrow grip
10 pull up
2x10 normal grip
10 pull up
go up 5-20 lbs per grip
 
Skill:
Dead hang for time (work that grip)
 
WOD:
Baseline x3
500M row or 400M run
40 Squat
30 Sit up
20 Push up
10 Pull up
 
Bonus:
Tabata Wall sit (hold a plate if you want to get serious!). 30s on , 15s off, 4 rounds
 

Tuesday
 
Warm-up:
Band (Hips)
 
Mini WOD:
3 Rounds
15 Air squats
15 Sit up
 
Strength:
Front squat
3x10
Back squat
3x10
 
add 5 to 10 LBS each set
 
Skill:
Double Unders
 
Wod:
21-15-9(-7-5-3 if you want a little extra)
Wall Ball
DB Box Step Over
DB Thrusters
 
 
Wednesday
 
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
3 Rounds
200M run
40M Single arm farmer carry (20M per side)
 
Strength:
EMO2M
Dead lift 6x10
 
WOD:
21-15-9
OH Plate walking lunge
Sumo high pull
KBS
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
 
 
Thursday
 
Warm-up:
Band (hips)
Barbell warm up

Mini WOD:
3 Rounds
10 DB Snatch (5 per side)
4 Lateral Burpee over DB
 
Skill:
Dead hang for time (work that grip)
 
Strength:
5x3 Squat Snatch (or power snatch with OH Squat)
3x10 Power Snatch
Accessory: 10 Double under or 5 DU attempts between sets
 
WOD:
AMRAP 15 Min
10 Push press
10 Calf raise
10 T2B
10 Plate front raise
10 Walking lunge (5 per side)
 
Bonus:
split into 2 groups
Group 1: 10 cals on the bike for time
Group 2: 10 cals on the rower for time
Switch (do 2 on each)

 
Friday
Open gym. Pump up day or do a missed workout.

 
Saturday
9am Body by Bill.