Warm-up
-2-3 Min: Active
-4-5 Min: Mobility
STRENGHT / SKILL
Push Press 3 x 4
Push Jerk 3 x 4
*Touch & go if possible. Continue to increase weight if able.
WOD
Level 1:
3 Rounds for Time:
-50 x Single Jump Rope
-20 x Wall Ball (20/14)
-15 x Kettlebell Swing (45/25)
*5 x Burpees every time you break a set of exercises. No more than a 20 second break between exercises....or 5 x Burpees every 20 seconds.
Level 2 :
3 Rounds for Time:
-50 x Double Unders
-30 x Wall Ball (20/14)
-15 x Kettlebell Swing (72/53)
*6 x Pistols every time you break a set of exercises (3 x each leg). No more than a 20 second break between exercises.
If time remains, and you did not have to do a lot of pistols, practice pistols. Try to string together sets of 10.
MONDAY (29 FEB 16)
Warm-up
-2-3 Min: Active Warm-up
-3-4 Min: Stretching
-Hips
-Shoulders
STRENGTH / SKILL (Snatch)
*It's only a matter of time before a 1RM snatch is thrown in the Open:
-Spend about 20 Minutes working up to 1RM Snatch.
WOD:
For Time:
-Dead Lift (225# / 185#)
-Toes to Bar
3
6
9
12
15
12
9
6
3
After each set do 25 x Double-Unders (so you end on DUs):
*Scale weight as needed.
*Scale T2B for Knees to Elbows or jumping pull-ups.
*Scale DUs to 2x Singles or 1x Single as able.
In total you will do:
-75 DLs & T2Bs
-225 x DUs
-2-3 Min: Active Warm-up
-3-4 Min: Stretching
-Hips
-Shoulders
STRENGTH / SKILL (Snatch)
*It's only a matter of time before a 1RM snatch is thrown in the Open:
-Spend about 20 Minutes working up to 1RM Snatch.
WOD:
For Time:
-Dead Lift (225# / 185#)
-Toes to Bar
3
6
9
12
15
12
9
6
3
After each set do 25 x Double-Unders (so you end on DUs):
*Scale weight as needed.
*Scale T2B for Knees to Elbows or jumping pull-ups.
*Scale DUs to 2x Singles or 1x Single as able.
In total you will do:
-75 DLs & T2Bs
-225 x DUs
FRIDAY (26 FEB 16)
Warm-up:
-4-5 Minutes Active
-7-10 Minutes Mobility
-Lunges / Hips
-Shoulders
WOD: (Open 16.1)
20 Min AMRAP
25 Feet x Overhead Walking Lunge (95/75)
8 x Bar Facing Burpees
25 Feet x Overhead Walking Lunge (95/75)
8 x Chest to bar Pull-ups.
*This is the CrossFit Open WOD 16.1. Visit the games.crossfit.com for more details.
*Post reps in Comments. OR
Sign up for the Open online, video tape or go to an affiliate, and then submit your scores.
-4-5 Minutes Active
-7-10 Minutes Mobility
-Lunges / Hips
-Shoulders
WOD: (Open 16.1)
20 Min AMRAP
25 Feet x Overhead Walking Lunge (95/75)
8 x Bar Facing Burpees
25 Feet x Overhead Walking Lunge (95/75)
8 x Chest to bar Pull-ups.
*This is the CrossFit Open WOD 16.1. Visit the games.crossfit.com for more details.
*Post reps in Comments. OR
Sign up for the Open online, video tape or go to an affiliate, and then submit your scores.
THURSDAY (25 FEB 16)
Warm-up
-2-3 Min: Active
-3-4 Min: Mobility
-Lunges
-Shoulders
-Lower Back
SKILL / STRENGTH (HSPU)
Depending on ability, work on handstand push-ups, walk, and / or hold.
-Spend about 10 minutes working on handstands
-Alternate between HSPUs and handstand mobility (walk & strict).
WOD
Aerobic Intervals
ROW: 4-5 x 1000m
-Maintain an equal 1:1 work to rest ratio.
OR
RUN: 4-5 x 1000m
-1:1 work to rest.
*Post times (1000m total or 500m split times) to comments.
WEDNESDAY (24 FEB 16)
Warm-up
-2-3 Min: Active warm-up
-3-4 Min: Mobility
-Hip Mobility
-Arm / Shoulder Mobility
STRENGTH / SKILL (Jerks...from Rack)
-Start with light to moderate loading (Bar to 95#)
-Warm-up to 60% 1RM
Then (Keeping rest intervals at 120-150 seconds)
5 x 65%
4 x 70%
3 x 75%
3 x 80-85%
2 x 85-90%
...Try for 1RM if feeling good.
*Utilize split or push Jerk (Split being ideal).
WOD:
7 Min AMRAP (Pull-Push)
Level 1:
3 x Pull-ups
3 x Push-ups
6 x Pull
6 x Push
*Continue increasing reps by 3.
Level 2:
3 x Chest to Bar Pull-ups
3 x Clapping Push-ups
6 x C2B
6 x Clap Push-ups
*Continue increasing reps by 3.
This is a very intense WOD, ensure to work within your capabilities. If weak on pull-ups utilize an exercise band or jumping pull-ups. If week on push-ups utilize an ab-mat.
*Post loads & reps in comments.
*There is a group which meets in Arvin every MON/WENDS/FRI morning at 0530 if you are interested. Otherwise contact CPT Ouimet to work out other possible times or be connected with the growing group of students following the workouts.
-2-3 Min: Active warm-up
-3-4 Min: Mobility
-Hip Mobility
-Arm / Shoulder Mobility
STRENGTH / SKILL (Jerks...from Rack)
-Start with light to moderate loading (Bar to 95#)
-Warm-up to 60% 1RM
Then (Keeping rest intervals at 120-150 seconds)
5 x 65%
4 x 70%
3 x 75%
3 x 80-85%
2 x 85-90%
...Try for 1RM if feeling good.
*Utilize split or push Jerk (Split being ideal).
WOD:
7 Min AMRAP (Pull-Push)
Level 1:
3 x Pull-ups
3 x Push-ups
6 x Pull
6 x Push
*Continue increasing reps by 3.
Level 2:
3 x Chest to Bar Pull-ups
3 x Clapping Push-ups
6 x C2B
6 x Clap Push-ups
*Continue increasing reps by 3.
This is a very intense WOD, ensure to work within your capabilities. If weak on pull-ups utilize an exercise band or jumping pull-ups. If week on push-ups utilize an ab-mat.
*Post loads & reps in comments.
*There is a group which meets in Arvin every MON/WENDS/FRI morning at 0530 if you are interested. Otherwise contact CPT Ouimet to work out other possible times or be connected with the growing group of students following the workouts.
TUESDAY (23 FEB 16)
Warm-up:
-2-3 Min Active
-3-4 Min: Stretching (Focus on Hips, Lats, Tris).
STRENGTH / SKILL (Front Squat)
Bottom to Bottom Squats:
-Warm up with traditional Front Squat to 50% 1RM.
Then place bar w/weight on the safety rails on the sides. Bar should be set around the max depth you are comfortable with. If you struggle to get below 90 degrees, then lower weight and use this more as a mobility workout. Otherwise, set bar low and work from bottom to bottom. After 1st rep in a set you should go low, but do not necessarily need to hit side rails each time.
7 x reps @ 55% 1RM
5 x reps @ 60-65% 1RM
4 x reps @ 65-70% 1RM
3 x reps @ reasonable increase
3 x reps @ reasonable increase
3 x reps @ reasonable increase
10 x reps @ 55% 1RM
WOD:
15 MIN AMRAP
Row 500m
10 x Burpees
*Post loads and times in comments.
-2-3 Min Active
-3-4 Min: Stretching (Focus on Hips, Lats, Tris).
STRENGTH / SKILL (Front Squat)
Bottom to Bottom Squats:
-Warm up with traditional Front Squat to 50% 1RM.
Then place bar w/weight on the safety rails on the sides. Bar should be set around the max depth you are comfortable with. If you struggle to get below 90 degrees, then lower weight and use this more as a mobility workout. Otherwise, set bar low and work from bottom to bottom. After 1st rep in a set you should go low, but do not necessarily need to hit side rails each time.
7 x reps @ 55% 1RM
5 x reps @ 60-65% 1RM
4 x reps @ 65-70% 1RM
3 x reps @ reasonable increase
3 x reps @ reasonable increase
3 x reps @ reasonable increase
10 x reps @ 55% 1RM
WOD:
15 MIN AMRAP
Row 500m
10 x Burpees
*Post loads and times in comments.
MONDAY (22 FEB 16)
Warm-up:
-2-3 Min: Active
-3-4 Min: Stretching & Mobility
SKILL (Muscle-ups)
Spend 5-10 Minutes working on Muscle-up.
Bar: If you do not have ring, practice bar muscle-ups.
Rings: If you have access to rings, try strining 3-5 together.
Beginner: Use rings in 62' & practice ring dips to max depth.
WOD
21-18-15-12-9-6-3
x Power Cleans (115/75)
x Push Press (115/75)
x Toes 2 Bar
-2-3 Min: Active
-3-4 Min: Stretching & Mobility
SKILL (Muscle-ups)
Spend 5-10 Minutes working on Muscle-up.
Bar: If you do not have ring, practice bar muscle-ups.
Rings: If you have access to rings, try strining 3-5 together.
Beginner: Use rings in 62' & practice ring dips to max depth.
WOD
21-18-15-12-9-6-3
x Power Cleans (115/75)
x Push Press (115/75)
x Toes 2 Bar
FRIDAY (19 FEB 16)
Warm-up
-2-3 Min active warm-up
-Lunges
-Air Squats
-Hip & Shoulder Mobility
STRENGTH / SKILL (OHS)
-Work on overhead squats from rack
*Focus on locking shoulders & tight core throughout movement.
Build up to a 4RM.
WOD
Level 1:
10 Rounds
10 x Dead Lift (135# / 95#)
15 x Push-ups
Level 2:
OPEN WOD 14.3
Complete as Many Reps as Possible in 8 Minutes of:
10 x Deadlift (135#/95#)
15 x Box Jump (24"/20")
15 x Deadlift (185/135)
15 x Box Jump (24/20)
20 x Deadlift (225/155)
15 x Box Jump (24/20)
25 x Deadlift (275/185)
15 x Box Jump (24/20)
30 x Deadlift (315/205)
15 x Box Jump (24/20)
35 x Deadlift (365/225)
15 x Box Jump (24/20)
*Incorrect box jumps can be dangerous. If not 100% competent, or even if you are, consider jumping onto the box and stepping down. There is little reduction in time, but a significant reduction in injury potential.
-2-3 Min active warm-up
-Lunges
-Air Squats
-Hip & Shoulder Mobility
STRENGTH / SKILL (OHS)
-Work on overhead squats from rack
*Focus on locking shoulders & tight core throughout movement.
Build up to a 4RM.
WOD
Level 1:
10 Rounds
10 x Dead Lift (135# / 95#)
15 x Push-ups
Level 2:
OPEN WOD 14.3
Complete as Many Reps as Possible in 8 Minutes of:
10 x Deadlift (135#/95#)
15 x Box Jump (24"/20")
15 x Deadlift (185/135)
15 x Box Jump (24/20)
20 x Deadlift (225/155)
15 x Box Jump (24/20)
25 x Deadlift (275/185)
15 x Box Jump (24/20)
30 x Deadlift (315/205)
15 x Box Jump (24/20)
35 x Deadlift (365/225)
15 x Box Jump (24/20)
*Incorrect box jumps can be dangerous. If not 100% competent, or even if you are, consider jumping onto the box and stepping down. There is little reduction in time, but a significant reduction in injury potential.
THURSDAY (18 FEB 16)
Warm-up
-2-3min active warm-up.
-10 x lunges
-3 x inch worms
-Hip flexor stretching.
STRENGTH (Back Squat)
-Start with bar.
-Build up (4-5 jumps) to a 5 rep start.
-Conduct 5x5 squat...increase weight if possible.
WOD (12 MIN AMRAP)
3 x Cleans (115/75)
3 x Toes to Bar
6 x Cleans
6 x T2B
9 x Cleans
9 x T2B
...Continue until end of time.
-2-3min active warm-up.
-10 x lunges
-3 x inch worms
-Hip flexor stretching.
STRENGTH (Back Squat)
-Start with bar.
-Build up (4-5 jumps) to a 5 rep start.
-Conduct 5x5 squat...increase weight if possible.
WOD (12 MIN AMRAP)
3 x Cleans (115/75)
3 x Toes to Bar
6 x Cleans
6 x T2B
9 x Cleans
9 x T2B
...Continue until end of time.
WEDNESDAY (17 FEB 16)
Warm-up:
-2-3 Min Active Warm up.
-10 Burpees
-PVC Pipe Shoulder stretches
STRENGTH (Bench)
Warm-up as needed
Then
4x5 Flat Bench (Try to establish new 5RM on last attempt)
Then
Incline Bench
-Start with 50% of 5RM bench for 10 reps
-Rest 90 seconds
-Increase by 10# and complete 10 reps
*Continue resting 90 seconds and increasing weight by 10# until unable to complete 10 reps or 5 rounds.
WOD (Aerobic AMRAPS)
1st (4min AMRAP)
-30 x Double-Unders
-15 x Toes-to-bar
-10 x Burpees
THEN 4 MIN REST
2nd (4min AMRAP)
-5 x strict pull-ups
-10 x V-Ups (or sit-ups)
-15 x wall ball (10'/20#) (9'/14#)
THEN 4 MIN REST
3rd (4min AMRAP)
-1 x stairway to heaven (bottom to top & back down)
-10 x clapping push-ups
-20 x 4 count flutter kicks
THEN 4 MIN REST
4th (5 min AMRAP)
-5 x DB snatch each hand (1/3 body weight dumbbell)
-20 x latteral jumps over flat bench
-40 x double unders
-2-3 Min Active Warm up.
-10 Burpees
-PVC Pipe Shoulder stretches
STRENGTH (Bench)
Warm-up as needed
Then
4x5 Flat Bench (Try to establish new 5RM on last attempt)
Then
Incline Bench
-Start with 50% of 5RM bench for 10 reps
-Rest 90 seconds
-Increase by 10# and complete 10 reps
*Continue resting 90 seconds and increasing weight by 10# until unable to complete 10 reps or 5 rounds.
WOD (Aerobic AMRAPS)
1st (4min AMRAP)
-30 x Double-Unders
-15 x Toes-to-bar
-10 x Burpees
THEN 4 MIN REST
2nd (4min AMRAP)
-5 x strict pull-ups
-10 x V-Ups (or sit-ups)
-15 x wall ball (10'/20#) (9'/14#)
THEN 4 MIN REST
3rd (4min AMRAP)
-1 x stairway to heaven (bottom to top & back down)
-10 x clapping push-ups
-20 x 4 count flutter kicks
THEN 4 MIN REST
4th (5 min AMRAP)
-5 x DB snatch each hand (1/3 body weight dumbbell)
-20 x latteral jumps over flat bench
-40 x double unders
TUESDAY (16 FEB 2016)
Warm-up:
-2-3 Min Active
-10 x Lunges
-3 x Inch Worms
-10 x Air Squats
-Shoulder / Lat Stretching.
-Hip Stretching
STRENGTH / SKILL (Cleans)
-Warm up to 60% 1RM
Then
7 x Sets of
-3 x Squat Clean from Floor
-1 x Squat Clean from Mid-Thigh
*Increase weight as needed / able
*Rest as needed
With 20 Minutes Left
For Time
-50/40/30/20/10 reps of:
-Sit-ups (Ab-mat if possible)
-Double-Unders
+ (Between each round do 5 x Dumbbell snatches per hand at (60 to 70#) / (35 to 50#)
-2-3 Min Active
-10 x Lunges
-3 x Inch Worms
-10 x Air Squats
-Shoulder / Lat Stretching.
-Hip Stretching
STRENGTH / SKILL (Cleans)
-Warm up to 60% 1RM
Then
7 x Sets of
-3 x Squat Clean from Floor
-1 x Squat Clean from Mid-Thigh
*Increase weight as needed / able
*Rest as needed
With 20 Minutes Left
For Time
-50/40/30/20/10 reps of:
-Sit-ups (Ab-mat if possible)
-Double-Unders
+ (Between each round do 5 x Dumbbell snatches per hand at (60 to 70#) / (35 to 50#)
MONDAY (15 FEB 2016)
Warm-up:
2-3 Min: Active W/U & Stretching.
SKILL (Hand Stand Push-ups)
Work on Hand Stand Walk (Try for 5/10/15 feet)
Also: 5x5 of Hans stand push-ups
WOD: Continuous Cardio:
-Run 4-5 Miles @ Moderate Pace
-Bike 30 Min @ Moderate Pace
-Swim 30 Min, Rest as needed.
*Don't Row (Tomorrow is Cleans).
Remember to warm-up & stretch 4-5 minutes, or longer, before exercise.
2-3 Min: Active W/U & Stretching.
SKILL (Hand Stand Push-ups)
Work on Hand Stand Walk (Try for 5/10/15 feet)
Also: 5x5 of Hans stand push-ups
WOD: Continuous Cardio:
-Run 4-5 Miles @ Moderate Pace
-Bike 30 Min @ Moderate Pace
-Swim 30 Min, Rest as needed.
*Don't Row (Tomorrow is Cleans).
Remember to warm-up & stretch 4-5 minutes, or longer, before exercise.
FRIDAY (12 FEB 2016)
Warm-up
-2-3 Min Active
-Focus Stretching On:
-Hip Mobility
-Shoulder Mobility (PVC Pipe)
-Over Head stability
STRENGTH / SKILL (Snatch)
Each rep is from floor to OH / then mid thigh to OH (without setting bar down). If workout calls for multiple, set bar down between reps (no more than 10 sec).
-4 (of above) at 55% 1RM snatch
-3 @ 65%
-3 @ 70%
-2 @ 75%
-2 @ 80%
-1 @ 85%
WOD
15 MIN ARMAP
10 x OHS (95#)
15 x Pull-ups (Scale to 10 x Chest to bar if able...hard to do in 3rd floor weight room though)
20 x Push-ups
-2-3 Min Active
-Focus Stretching On:
-Hip Mobility
-Shoulder Mobility (PVC Pipe)
-Over Head stability
STRENGTH / SKILL (Snatch)
Each rep is from floor to OH / then mid thigh to OH (without setting bar down). If workout calls for multiple, set bar down between reps (no more than 10 sec).
-4 (of above) at 55% 1RM snatch
-3 @ 65%
-3 @ 70%
-2 @ 75%
-2 @ 80%
-1 @ 85%
WOD
15 MIN ARMAP
10 x OHS (95#)
15 x Pull-ups (Scale to 10 x Chest to bar if able...hard to do in 3rd floor weight room though)
20 x Push-ups
THURSDAY (11 FEB 2016)
Warm-up Focus:
-2-3 Min Row
-Inch Worms
-Air Squats
-Lower back stretching
-Glute / Hamstring stretching.
STRENGTH / SKILL (Deadlift).
(8 Second deadlifts)
4 x 4 x 4 x 4 x 4
*Start the deadlift, taking 4 seconds to reach full extension and 4 seconds to return to the floor. Focus on maintain proper body position / not rounding back or shoulders, throughout. Start with low to moderate weight and increase as able.
WOD
20 MIN AMRAP
-2000m Row Buy-In
Then with remanning time
AMRAP of
30 x KBSnatch (53/35)
30 x Box Jump (24/20)
30 x Wall Ball (20/14) (10'/9')
-2-3 Min Row
-Inch Worms
-Air Squats
-Lower back stretching
-Glute / Hamstring stretching.
STRENGTH / SKILL (Deadlift).
(8 Second deadlifts)
4 x 4 x 4 x 4 x 4
*Start the deadlift, taking 4 seconds to reach full extension and 4 seconds to return to the floor. Focus on maintain proper body position / not rounding back or shoulders, throughout. Start with low to moderate weight and increase as able.
WOD
20 MIN AMRAP
-2000m Row Buy-In
Then with remanning time
AMRAP of
30 x KBSnatch (53/35)
30 x Box Jump (24/20)
30 x Wall Ball (20/14) (10'/9')
WEDNESDAY (10 FEB 2016)
Warm-up focus:
-2-3 Active W/U
-Hip stretching
-Lat / Tri stretching.
-PVC Pipe stretching.
-W/U with empty barbell.
SKILL (Split Jerk from Rack)
-Warm up with bar / then low weight
-5 x Split Jerk @ 55%
-5 x SJ @ 60%
-5 x SJ @ 65%
-3 x SJ @ 70%
-3 x SJ @ 75%
*Lower weight if working on SJ
*Sub to Push Jerk if necessary
STRENGTH (Clean & Jerk).
- In 5-6 jumps: Work to establish 1RM Clean & Jerk.
*If clean and or jerk is still being developed, lower weight and work on form.
WOD
7 MIN AMRAP
5 x Burpee Pull-ups (High: Sub Bar Muscle-ups / Low: Sub just burpees)
10 x Push-ups
15 x Air Squats (High: Sub Toes 2 Bar / Low: No Sub)
-2-3 Active W/U
-Hip stretching
-Lat / Tri stretching.
-PVC Pipe stretching.
-W/U with empty barbell.
SKILL (Split Jerk from Rack)
-Warm up with bar / then low weight
-5 x Split Jerk @ 55%
-5 x SJ @ 60%
-5 x SJ @ 65%
-3 x SJ @ 70%
-3 x SJ @ 75%
*Lower weight if working on SJ
*Sub to Push Jerk if necessary
STRENGTH (Clean & Jerk).
- In 5-6 jumps: Work to establish 1RM Clean & Jerk.
*If clean and or jerk is still being developed, lower weight and work on form.
WOD
7 MIN AMRAP
5 x Burpee Pull-ups (High: Sub Bar Muscle-ups / Low: Sub just burpees)
10 x Push-ups
15 x Air Squats (High: Sub Toes 2 Bar / Low: No Sub)
TUESDAY (09 FEB 2016)
5-7 Min Warm up:
-2-3 Min active movement
-10 lunges FW & BW
-15 Air Squats
-10 Push-ups
-10 Bottom to bottom push-ups.
STRENGTH (Bench)
-6x6 Flat Bench (Use 85%-95% 5RM).
WOD:
For Time (In any order and broken up as needed)
-300 Double Unders (Sub 2x Regular Jump Ropes)
-50 GHD (Sub 2x Regular sit-ups)
-50 Plate Push-Ups* (Sub 2x Regular Push-ups)
*Plate Push Up = Set up 2x 45# bumper plates about 12" apart. Do an explosive push-up on the floor, pushing yourself off the ground and landing on the plates. Repeat this on the plates landing back on the ground. Think clapping push-ups, but rather than a clap just transition on and off the 45# bumper plates...still ensure to reach 90 degree with arms.
FINISHER (If able & time allows)
-Flat Bench: As Many rounds as possible of 65% of max weight benched in 6x6.
-2 Min Rest
-Flat Bench: AMRAP of 60% of 6x6 weight.
-90 Second Rest
-Flat Bench: AMRAP of 55% of 6x6 weight.
-2-3 Min active movement
-10 lunges FW & BW
-15 Air Squats
-10 Push-ups
-10 Bottom to bottom push-ups.
STRENGTH (Bench)
-6x6 Flat Bench (Use 85%-95% 5RM).
WOD:
For Time (In any order and broken up as needed)
-300 Double Unders (Sub 2x Regular Jump Ropes)
-50 GHD (Sub 2x Regular sit-ups)
-50 Plate Push-Ups* (Sub 2x Regular Push-ups)
*Plate Push Up = Set up 2x 45# bumper plates about 12" apart. Do an explosive push-up on the floor, pushing yourself off the ground and landing on the plates. Repeat this on the plates landing back on the ground. Think clapping push-ups, but rather than a clap just transition on and off the 45# bumper plates...still ensure to reach 90 degree with arms.
FINISHER (If able & time allows)
-Flat Bench: As Many rounds as possible of 65% of max weight benched in 6x6.
-2 Min Rest
-Flat Bench: AMRAP of 60% of 6x6 weight.
-90 Second Rest
-Flat Bench: AMRAP of 55% of 6x6 weight.
MONDAY (08 FEB 2016)
Warm-up:
5-7 Minute Warm-up
-2-3 Min active movement (running, rowing, biking)
-5 Inch worms
-Air Squats
-Hip Stretching
STRENGTH (Hang Power Cleans):
6x6 (Start about 55% to 65% 1RM).
After warm up, conduct 6 hang power cleans, returning to hang position each time (don't put bar down).
Increase weight as necessary / able.
WOD:
Row 500m
50 Sit-ups
Row 1000m
30 Sit-ups
Row 2000m
20 Sit-ups.
-If able conduct GHD sit-ups...you will have to run from Rower (62' Cardio Room) to GHD (3rd floor weight room).
5-7 Minute Warm-up
-2-3 Min active movement (running, rowing, biking)
-5 Inch worms
-Air Squats
-Hip Stretching
STRENGTH (Hang Power Cleans):
6x6 (Start about 55% to 65% 1RM).
After warm up, conduct 6 hang power cleans, returning to hang position each time (don't put bar down).
Increase weight as necessary / able.
WOD:
Row 500m
50 Sit-ups
Row 1000m
30 Sit-ups
Row 2000m
20 Sit-ups.
-If able conduct GHD sit-ups...you will have to run from Rower (62' Cardio Room) to GHD (3rd floor weight room).
FRIDAY (05 FEB 2016)
- Bear Complex:
- 5 Rounds For Load
- 7 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.
See Videos for Details:
https://www.youtube.com/watch?v=Laa7BJHJWrw
Recommended Weights:
Beginner: (65/45)
Proficient: (95/65)
Competitor: (135/95)
THURSDAY (04 FEB 2016)
Aerobic Intervals: 4-5 rounds of (3-5 minutes work w/ equal rest).
Warmup as appropriate:
Run, row, bike, or swim
Conduct a moderate warm-up and then work at 70% - 80% maximal effort
for 3-5 minutes. Take rest equal to time of work.
If running 800m to 1200m will fall in the 3-5 min window.
Try to keep an even pace regardless of activity.
Warmup as appropriate:
Run, row, bike, or swim
Conduct a moderate warm-up and then work at 70% - 80% maximal effort
for 3-5 minutes. Take rest equal to time of work.
If running 800m to 1200m will fall in the 3-5 min window.
Try to keep an even pace regardless of activity.
WEDNESDAY (03 FEB 2016)
| Warm-up | Run Stair
Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -10 Burpees |
| Location | Outside 3rd Floor WR |
| Strength / Skill | Thrusters |
| Location | 3rd Floor Gym |
| Beginner | Establish a working 5RM Thruster. Start with bar. |
| Proficient | Establish 5RM Thruster in no more than 5 jumps. |
| Competitor | Establish 5RM Thruster in no more than 5 jumps. |
| WOD Location | 3rd Floor Weight Room |
| Equipment | In Room |
| Beginner Level 1 |
21-15-9 Thrusters (75/45) Sit-ups |
| Proficient Level 2 |
21-15-9 Thrusters (95/65) Sit-ups |
| Competitor Level 3 |
21-18-15-12-6 Thrusters (95/65) Sit-ups |
| Substitutions / Notes | Use ab-mat for sit-ups if possible. |
TUESDAY (02 FEB 2016)
Warm-up:
7 Min active warm up:
-Focus on hip, shoulder, and leg
stretching.
-Run 2-3 50m strides.
Skill (Snatch):
Beginner: Work snatch technique with PVC Pipe…try to
build to bar.
-Start from mid-thigh power snatch and
work to squat snatch.
Proficient: Work mid-thigh power snatch to mid-thigh
squat snatch.
-Work to about 75% 1RM or build if 1RM
not known.
Competitor:
Squat
snatch. 2 x (1 pull from knee, 1 pull from mid-thigh)
2x65%
2x70%
2x80%
2x83%
WOD:
(From Power Lifting Room).
5 Rounds for time
8 x Front Squat from rack: (135/95) (115/85) (95/65)
20 x Push-ups
1 x lap from power room to top of stairway to heaven & back.
(Out power room to first floor, top of stairs & back).
Time stops when to touch your squat rack on last lap.
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