WODS 22.05 - 27.05

May 22, 2017

Monday May 22, 2017

 

Warmup: 5:00 General Dynamic Warmup

 

A) Mobility: 2 Rounds of: 

Single-Arm Dumbbell Ext. Rotation 6-8 reps/side

Scap 6-8 reps (2 second pause at top)

Trap-3 Raise 8 reps

B) Strength:: 

Scaled:

A. Strict Press 5 sets of 5 reps. Rest 2:00 b/w sets. 

B. 5:00 Emom of: 5-10 Unbroken Pullups or Ring Rows 

 

Rx'd:

A. Strict Press 5,5,3,3,3. Rest 2:00 b/w sets. 

B. 5:00 Emom of: 5-15 Unbroken C2b Pullups

*Part A should take 12:00

 

C) Metcon: 15:00 Amrap of: 

Scaled:

200m Jog

15 Russian Kb Swings 16-20/20-24kg

10 H.R. Pushups or Ring Dips

2 Rope Climbs 

 

Rx'd: 

200m Jog 

15 American Kb Swings 20/24kg

10 Hspu

2 Rope Climbs 

*Big Cats: Legless Rope Climbs

 

*May need to stagger starts to accomodate ropes. 

*Nice and steady pace here, as this workout should be aerobic

 

 

Cooldown: Foam Roll- Focus Shoulders

Bretzel: 3 rounds of :30/side 

 

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Tuesday May 23, 2017

 

Warmup: 5:00 General Dynamic

 

 

A) Mobility:: Squat Test- 1:00

Couch Stretch on Wall/Bench 1:00/leg

x2

B) Strength:: 

Scaled:

Back Squat 5 sets of 5 reps. Rest 2-3:00 b/w sets. 

 

Rx'd

Back Squat 5,5,5,3,3. Rest 2-3:00 b/w sets. 

 

*In between each set of squats hit 6/side T-spine Twists (video below) 

C) Metcon: 3:00on/3:00 off x 4 @ 80% output : 

Scaled:

5 Wallballs M-10', W-9'

5 Burpees

5 Box Jump w/ stepdown 20/24 inch

*Add 1 rep/movement each round for the duration of the 3:00. Start at 5 reps at the beginning of each round. 

 

Rx'd: 

5 Wallballs Rx'd

5 Burpees

5 Box Jump Overs 20/24

*Add 1 rep/movement each round for the duration of the 3:00. Start at 5 reps at the beginning of each round. 

 

 

Cooldown: Tabata (:20on/:10 off x 8) 

Hollow Rock/Front Plank

Russian Twists 

 

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Wednesday May 24, 2017

 

Warmup: 5:00 General Dynamic

 

A) Mobility:: 4 Rounds of: 

1:00 Banded Lat Stretch/Arm

1:00 Elevated Pigeon Pose/leg

 

B) Strength: 20:00 Emom: Scaled:

1- 1 Turkish Getup/Arm 

2- :15-:30 Supinated Chin Over Bar Hold (bands allowed) 

3- 2 Wall-Walks or 8-10 H.R. Pushups

4- :25/arm Suitcase Carry 

5- :45 Front Plank (Weighted) 

Rx'd:

1- 1 Turkish Getup/Arm

2- :20:30 Pronated Chin Over Bar Hold

3- 4-6 Strict Hspu or 4-6 Negative Hspu (stop around :50) 

4- :25/arm Suitcase Carry

5- :30+ Hollow Rock Hold (actually rock if able) 

 

C) Metcon: 5 Rounds For Time : 

Scaled:

4 Hang Power Clean

4 Sh to Oh

4 Front Squat

8 T2b/K2e or 8 Ab-mat Situps 

16 Cal Row (Damper 3 or lower) 

 

M: 35-50kg

F: 20-35kg

 

Rx'd:

4 Power Clean

4 Push Press

4 Front Squat

8 T2b

16 Calorie Row (Damper 3 or lower) 

 

M: 60kg

F: 45kg 

 

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Thursday May 25, 2017

 

Warmup: 5:00 General Dynamic

 

A) Mobility:: 2-3 Rounds (about 5:00 worth) 

Overhead on Bench 8-10 

Front Rack (Hold :15/rest :05 x 2/arm)

Rotator (Hold :30/arm) 

 

B) Strength: Every :90 for 8 sets perform: : 

Scaled:

Power Snatch + Hang Power Snatch + Ohs

 

Rx'd:

Power Snatch + Hang Squat Snatch + Ohs

 

*Build in weight but focus on perfecting technique 

C) Metcon: 16:00 Amrap of: : Scaled:

100m jog

15 H.R. Pushups or 10 Hspu

100m Jog

10 Pullups of 5 C2b Pullups

100m Jog 

10 Ring Dips

 

Rx'd:

100m Jog

15 Hspu

100m Jog

10 C2b Pullups 

100m Jog 

5 Ring Mu

*If you "have" Ring Mu, but 5 is a lot for you, spend up to 3:00 here before moving on*

 

Cooldown: 4 Rounds of: 

:30 Front Plank (weighted) 

:15/side Side Plank (weighted) 

 

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Friday May 26, 2017

 

Warmup: 5:00 General Dynamic 

A) Mobility : 2 sets of 5/leg Hurdle Unders 

2 sets of 6/leg Opposite Hand to Toe Touches 

 

B) Strength: : 

Scaled:

A. Deadlift 5 sets of 5 reps. Rest 2-3:00 b/w sets. (Touch n go) 

 

Rx'd:

A. Deadlift 5,5,3,3,3. Rest 2-3:00 b/w sets. (Touch n go)

 

*5 sets of 5 means 5 heavy sets. Do not waste your first 2-3 sets by not going heavy enough. Push yourself up until the point of technical failure...

 

*During Rest perform: 3-5/side Floor Pec Drill (goal of about 2:00 cumulative/side)

 

C) Metcon: 1:00on/1:00 off x 10: 

Scaled:

even: 5 Burpees + 15 Russian Kb Swings + 5 Burpees 

odd: 20 Du's or 30 Singles

M: 20kg

F: 16kg 

 

Rx'd:

even: 5 Burpees + 15 American Kb Swings + 5 Burpees 

odd: 30 Du's (2 burpee penalty for screw up)

M: 24kg

F: 20kg 

 

 

Cooldown: Accumulate 20 Strict T2rings or K2e on Rings 

 

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OLY CLASS 

 

Warmup: Warmup: General Dynamic 5:00 or Burgener Warmup 

Mobility: Coaches Choice

 

 

A) Hang Muscle Snatch Toe Balance: 5 sets of 3 reps. Light/technique weights 

 

Focus: 

Completely vertical bar path.

Balance on toes

Triceps to the ceiling (scarecrow) 

B) Snatch: 3 Rounds of:

Triple @ 75% (quick reset singles)                         

Double @ 80% (quick reset singles)                            

Single @ 85%     

 

Focus: 

-Perfect technique

-Solid landing

-Bar Path

-CONSISTENCY!

C) Segmented Snatch Deadlift: This is the heaviest piece of the day. 

 

5 sets of 2 reps. 

 

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