WODS 31.07 - 04.08

July 29, 2017

 

Monday July 31, 2017

Title: Cycle 2 Week 7, Day 1

 

 

Warmup: Warmup: 5:00 General Dynamic (Coaches Choice) (Jerk warmup/instruction) 

Mobility: See Corresponding Mobility Video (Ankles)  

 

A) Strength: Scaled:

A. Every 1:00 for 10:00 perform:

2 Power Clean Singles (Drop bar each rep) 

*If mobility is rough, can go to hang power clean. 

-Rest 2:00-

B. Every 1:00 for 6:00 perform.

2 Push Jerk + 2 Split Jerk 

 

Rx'd:

A. Every 1:00 for 10:00 perform:

1 Power Clean. drop. 1 Squat Clean. 

-Rest 2:00-

B. Every 1:00 for 6:00 perform.

1 Push Jerk + 1 Split Jerk (build, but stay in good technique range) 

 

Metcon: Til minne om Marie Skuland

 

"MARIE"

17 min amrap
26 airsquats
7 power cleans 80/55
17 burpees over bar

 

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Monday July 31, 2017

Title: Ankle Mobility

 

A) Dorsiflexion Mobilization : 1:00/side Kb Ankle Dorsiflexion  x 1-2 sets

 

OR

 

2-4:00 Double Leg Weighted Dorsiflexion

 

*On both of these exercises heels must stay down*

 

 

 

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Tuesday August  1, 2017

Title: Cycle 2- Week 7, Day 2

 

Warmup: Warmup: 5:00 General Dynamic 

Mobility: See Corresponding Mobility Video (Hip Mobility) 

 

 

A) Strength (20:00ish) : Scaled:

A1. Back Squat 5 sets of 3 reps (3 down, 1 at bottom, quick up, 1 at top) 

-Atleast 5 of these sets should be Difficult! 

A2. 40m Farmer Carry- AHAP

 

 

Rx'd:

A1. Back Squat 5 sets of 3 reps . Build. 

A2. 40m Farmer Carry- AHAP

 

 

*All levels, try to move immediately into a2 after completing a1, rest 2-3:00 after a2, before squatting again. *5 sets of Farmer Carry as well. 

 

B) 18:00 Amrap of....: Scaled:

100m Jog

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

20m Bear Crawl 

10 Hspu or 15 H.R. Pushups

100m Jog

10 Pullups or 15 Ring Rows

 

 

Rx'd:

100m Jog

15 Am. Kb Swings 20-24/24-32kg

20m Bear Crawl

15 Hspu

100m Jog

15 Pullups

 

 

*18:00 Amrap= aerobic. Do not push the pace early, or you will crawl at the end. Goal would be to start easy and increase pace towards finish. 

 

Cooldown: *See corresponding Mobility Video for Mobility Cooldown

 

Cooldown/Extra Work (time permitting/willing):

Aerobic Conditioning: Row 500m @ aerobic pace/rest equal to work x 3-5

- If this is performed correctly the avg/500m for each of the 500m rows will be the EXACT same. (+/- :02)

 

 

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Tuesday August  1, 2017

Title: Hips

 

 

 

A) Hip Warmup: My suggestion would be to set the clock for 10:00 and have people run through as many rounds as they can do. However, when using movement for mobility, conscious effort and attentino is requred. If athletes just go through the motions with poor movement, they will continue to be poor movers. 

 

 

 

Here are the four exercises to run through, watch the videos please. 

 

10:00 "Amrap" of

Hip Twists 6-8/leg

Hurdle Unders 5/leg 

Hip Switches (Scaled) or Hip Switch Through (Rx'd) 5/side 

Hip Opening Crawl 3/side forward + 3/side backwards or (up mat, then down mat) 

B) Rear Foot Elevated Banded Hip Distraction : This is the cooldown if people want or there is time left in class. 

 

1-2 sets of 2:00/side

 

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Wednesday August  2, 2017

 

 

Warmup: Warmup: 5:00 General Dynamic Coaches Choice

Mobility: See Corresponding Mobility Video

 

 

A) Strength: Scaled:

A. Every 2:00 for 10:00 perform 3 Strict Press

B. 10:00 Goat/Skill Work 

 

Rx'd:

A. Every 2:00 for 10:00 perform 3 Seated Strict Press. (Use rack)

B. 10:00 Goat/Skill Work 

 

Goal should be 5 challenging sets here, don't waste 2-3 of the early sets with too little weight. Tighty tummy here. 

 

Goat/Skill Work- Use this time to improve something that you feel you need more work on. Can be mobility, a skill, or a lift (Stay under 50% of 1rm if you chose a lift). 

 

B) Metcon: Every 7:00 for 21:00: Scaled:

400m Row

30 Du's or 50 Singles

20 Sdhp 20/25kg

10 No Pushup Burpee Box Jumps 20 inch 

Rest for remainder of 7:00

 

Rx'd:

400m Row

30 Du's

20 Sdhp 25/40kg

10 Burpee Box Jump 20/24 inch 

Rest for remainder of 7:00

 

 

Enjoy! 

Cooldown: See Corresponding Mobility Cooldown (T-Spine) 

 

OR

 

 

Optional Extra Work:

With maximum 2.5kg /hand

 

3 sets of 5 Wizard Press (1 Arnold + 1 Cuban = 1 Wizard)

3 sets of :45/side Floor Pec Drill 

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Wednesday August  2, 2017

Title: T-Spine

 

A) T-Spine Warmup/Movement : 3 Rounds of: 

6/side T-spine Twist

6/side T-spine Openers

6/side T-spine Windmills

 

*Important to keep hips/lumbar locked. If you rotate through hips/lumbar, your T-spine range of motion will not be exposed. Hips stay square, focus on movement only occurring in thoracic spine. Coaches, if you are unsure what Thoracic time is, you shoud. Do some homework. 

B) Banded Quadruped T-Spine Twists: 3 sets of 6-8/side

 

Hips must stay square. Focus on only moving in Thoracic Spine, hips should not be moving here. 

 

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Thursday August  3, 2017

Title: Cycle 2 Week 7 Day 4

 

Warmup: Warmup:-5:00 General Dynamic (Coaches Choice)

Mobility: See corresponding Mobility (Hamstring) 

 

 

A) Strength: Scaled:

Every 3:00 for 15:00 perform: 

3 Church Single Deadlift +

:30 Front Plank (weighted if possible)

 

Rx'd: 

Every 3:00 for 15:00 peform 

3 Church Single Deadlift +

:30 Front Plank (weighted) 

 

Church Singles= Bar is set down silently onto floor each rep. If you cannot control the bar all the way to the ground, it is too heavy. 

 

B) For Time : Scaled: 3 Rounds

9 Power Clean @ 30/45kg

15 Pullups or Jumping Pullups

21 Wallballs M-10', W-9'

 

Rx'd: 3 Rounds

 9 Power Clean @ 45/60kg

15 C2b Pullups

21 Wallballs Rx'd

 

 

Very taxing set of movements here, so focus on breathing, and moving consistently. 

 

 

Cooldown: *See Corresponding Hip Mobility

 

Cooldown/Extra Work: 

 

3 sets of:

a-6/leg Single Leg Double Kettlebell Deadlift (light weight: focus on movement quality)

b- 6/leg Bird-Dogs

 

 

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Thursday August  3, 2017

Title: Hamstring Warmup/Mobility

 

A) Warmup Mobility: 3 Rounds

Zercher 6-8/leg 

Single Leg Opposite Hand to Toes Touches 8/side

 

*Hips stay square

*Make sure lumbar spine is not rounding 

B) (PNF) Hamstring Stretch: *PNF= Proprioceptive Neuromuscular Facilitation

 

2:00/leg OR :15in/:5 out x 6/ leg. 

 

 

 

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Friday August  4, 2017

Title: Pec/Lat Warmup

 

 

 

A) 3-4 Rounds: :30/side Banded Tri/Lat Stretch 

:30/side Banded Lunge Lat Stretch

:30/side Floor Pectoral Drill

 

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Friday August  4, 2017

Title: Cycle 2 Week 7 Day 5

Status: pending

 

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice) 

Mobility: See Correpsonding Mobility: Pec/Lat

 

 

A) Strength: : Scaled:

A1. 5 sets of 5 reps/arm db/kb Row. Rest 1:00

A2. 5 sets of 3 HSPU Negatives or 2 Wall-Walks. Rest 1:00 

 

Rx'd:

A1. 5 sets of 5 reps Pendlay Row. Rest 1:00

A2. 5 sets of 3-5 reps Strict Hspu. Rest 1:00 

B) Metcon 15:00 Amrap of....: 

Scaled:

20m Front Rack Walking Lunge 25/40kg

10 Hang Power Clean to Oh- same bar

200m Jog

 

 

Rx'd:

20m Front Rack Walking Lunge 30-35/45-50kg

10 Hang Power Clean to Oh- same bar

200m Jog

 

*Athlete should be able to handily do 10 reps hang power clean to OH with their chose weight in an unfatigued set. Doesn't mean it has to be unbroken during metcon. 

 

 

 

Cooldown: Cooldown/Extra Work:

 

3 Rounds of:

Side Plank :30/side (weight if too easy)

10 steps/leg Monster Walk

8/side Banded Clamshells

 

 

 

 

 

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