WODS 5.juni - 10.juni

June 2, 2017

 

Monday June  5, 2017

 

Warmup: 5:00 General Dynamic

 

 

A) Mobility:: Oh Mobility w/ medball

 

Can use small plates rather than medball.

B) Strength: Scaled:

A. Every :90 for 6 sets perform: 1 Power/Squat Snatch

-Rest 5:00-

B. Every :90 for 6 sets perform: 1 Power/Squat Clean

 

Rx'd:

A. Every :90 for 6 sets perform 1 Squat Snatch

-Rest 5:00-

B. Every :90 for 6 sets perform 1 Squat Clean

 

*Build in weight this week, testing next week.

C) Metcon- :30on/:30 off 15: *Each :30 is an amrap.

 

Scaled:

1- Du's or Du Practise (NO SINGLES!!!!) Practise Du's

2- Gr to Oh @ 30-45/45-60kg (Focus on perfect reps)

3- Npubbj 20 inch

 

Rx'd:

1- Gr to Oh @ 50/75kg (Perfect reps under fatigue)

2- Npubbj 20/24 inch

3- Du's

 

*Look to find a sustainable pace here, you shouldn't see a huge drop off in work completed each round.

 

Cooldown: Accumulate 2:00 in the Hollow Rock  (Rx'd)

or

Accumualte 2:00 Weighted Plank  (ScaleD)

 

Tuesday June  6, 2017

 

Warmup: 5:00 General Dynamic

 

 

A) Mobility : 3 Rounds of:

5/leg Single Leg Double Kb Deadlift  (lightweight)

5/side Bird Dogs

 

B) Strength : Every 3:00 for 18:00 (6 sets)

****During Rest Perform the following*****(All levels)

T-spine Twists 6/side 

*Ensure back is in a perfect position before the twist.

 

Scaled:

Touch n Go Deadlift 6,6,4,4,2,2

 

Rx'd:

Touch n Go Deadlift 6,6,4,4,2,2

 

*Do not PR today. We are testing next week, so going too heavy today, can limit you next week. This is especially the case with deadlifts. Those with longer training history (3+years) do not go above 85%.

 

 

C) Metcon- 12:00 Amrap @ 80% output :

Scaled:

120m Shuttle Run

6 Burpees Over Bar

12 Sdhp 25/40kg

6 Box Jumps 20/24 (with stepdown)

 

 

Rx'd:

120m Shuttle Run

6 Burpees Over Bar

12 Sdhp 30/45kg

6 Box Jumps 24 inch (with stepdown)

 

 

*Keep this aerobic, can push towards the end.

 

Cooldown: Choose either A or B:

A- 3 sets of 10 Arrested Supermans

B- 3 sets of 10 Ghd Hip Extensions

 

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Wednesday June  7, 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-Every 2:00 for 20:00 :

Scaled:

Even- 3 Strict Press

Odd- 3-5 Strict Pullups or Negatives

Scaled: 6 Ring Rows (tempo: 2 at top 2 on way down) *Can weight these with plate*

 

 

Rx'd:

Even- 3 Strict Press

Odd- 3-5 Strict or Weighted Ring Pullups

Big Cats: 3 Lean Away Pullup

 

C) Metcon 2:00on/2:00 off x 4 (continuous amrap):

 

Scaled:

Row 100m

3 Hspu or 5 H.R. Pushups

3 C2b Pullups or 5 Pullup/Jumping Pullups 

 

 

Rx'd:

Row 150m then amrap of:

5 Hspu

5 C2b Pullups

*Add 1 rep/round (Round 2- 6/6, Round 3- 7/7, Round 4- 8/8)

 

Each round starts with a row, then turns into an amrap.

 

Cooldown: Foam Roll

 

-----

 

Thursday June  8, 2017

 

 

Warmup: 5:00 General Dynamic

 

 

A) Mobility:: Squat Test- 1:00

Couch Stretch on Wall/Bench 1:00/leg

x2

B) Strength::

Scaled: Every 3:00 for 18:00

Back Squat- Build to heavy 3.

 

Rx'd: Every 3:00 for 18:00

Back Squat- Build to heavy double.

 

 

 

No superset, focus on your squats. Not looking for PR lifts this week. We are simply priming our system to test next week.

C) For Time  :

Scaled:

200m Jog

12 Thrusters

200m Jog

10 Thrusters

200m Jog

8 Thrusters

200m Jog

6 Thrusters

M-40-45kg

W-25-30kg

 

 

Rx'd

200m Jog

12 Thrusters

200m Jog

10 Thrusters

200m Jog

8 Thrusters

200m Jog

6 Thrusters

M-50kg

W-35kg

 

 

Cooldown: Couch Stretch

2:00/leg on bench or wall

1:00/side Banded Lat Stretch x 2

 

-----

 

Friday June  9, 2017

 

Warmup: 5:00 General Dynamic

 

 

A) Mobility:: 2 Rounds of:

1:00 Elevated Pigeon Pose/leg

B) Strength: 20:00 Emom: Scaled:

1- 1 Turkish Getup/Arm

2- :45 Kipping/Butterfly Pullup Practise (no sets over 5, can use light bands)

3- Bear Crawl

4- 40m Dbl Kb Front Rack Carry

5- :45 Wall-sit

 

 

Rx'd

1- 1 Turkish Getup/Arm

2- :45 Butterfly Practise (no sets bigger than 5)

3- Bear Crawl

4- 40m Dbl Kb Front Rack Carry

5- :45 Wall-sit (weighted if possible)

 

 

Last week with the funky Emoms

C) Metcon- 16:00 Amrap :

*Complete at some point during the 16:00: All Levels 1000m Row. Must start row by 10:00 mark. Can start at beginning as well.

 

Scaled:

12 Medball Slams

10 Push Press 25-30/40-45kg

8 T2b or K2e or 6 Strict Hanging Leg Raises

6 Box Jump Overs 20 inch

 

 

 

Rx'd:

12 T2b

10 Push Press 35/50kg

8 Box Jump Overs 20/24 inch

6 Rotational Medball Slams/Side

 

 

*Lots of midline taxing work here, so focus on midline stability during Push Press. Push Press weight should be moderate to heavy for the rep-range prescribed.

 

Cooldown: Coaches Choice

 

-----

OLY WOD MONDAY 05.JUNE

 

Warmup: Coaches Choice

 

 

A) Snatch: Build to 95% in 6-8 sets. (a fail counts as an attempt)

Goal: Volume low, Intensity High

Testing opportunities next week

B) Clean and Jerk : Build to 95% in 6-8 sets. (a fail counts as an attempt)

C) Back Squat: 6,4,2.  (30x1). Rest up to 4:00 b/w sets.

Not looking for a PR double here. Just heavy. Stick around 85%

 

 

 

 

 

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