Move/Power/Sport: Thursday, September 24th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworms 20 Hollow Rocks 5 Burpees 20 Superman Arch-ups Get your body moving and some blood flowing. As always if you’re in the gym 4-6 days/week treat this as an Active Recovery day and work at an easy-to-moderate pace through the work today. 1b) 10:00 – 40:00 – 20 sets of 1:00 ON/:30 Active Recovery: Station 1 – Conditioning Machine/Conditioning Machine Station 2 – Dumbbell Box Step Ups/ Step Ups Station 3 – Burpees/Squat Thrust Station 4 – Abmat Sit-ups with Medball/Abmat Sit-ups For this piece perform the first movement at working or ON pace for 1 minute, the / denotes the movement performed for the 30 second Active Recovery part. There is no passive rest in this, this should be 30 minutes of continual movement. 1c) 40:00 – 45:00 – 5 minute AMRAP: 5/side Kettlebell…
Competition: Wednesday, September 23rd, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats Pick up the pace through each round and get yourself moving and warm. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Bench Press Warm-up as needed. You should be looking to start around 60-70% of your 1RM. Build as deemed fit, or pick a difficult load and try to perform straight sets through for all 5 sets. If you’re looking for additional work during the rest period perform 1 minute of Bodyweight Box Step-ups @ 24/20. 1c) 30:00 – 45:00 – 15 minute AMRAP: 10 Strict Deficit Handstand Push-ups 3/2″ 10…
Move: Wednesday, September 23rd, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats Pick up the pace through each round and get yourself moving and warm. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 15 Dumbbell Floor Press + Glute Bridge Hold With Mini Band Around Knees + 10/side Single Arm Tall Kneeling Kettlebell/Dumbbell Arnold Press + 30 second Hollow Hold Start with moderate loads and build as deemed fit. Move from one movement to the next with minimal transition time. 1c) 30:00 – 45:00 – 15 minute AMRAP: 10 Stink Bugs 20 Russian Kettlebell Swings 400m Run If you can’t run you can sub…
Sport: Wednesday, September 23rd, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats Pick up the pace through each round and get yourself moving and warm. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Bench Press Warm-up as needed. You should be looking to start around 60-70% of your 1RM. Build as deemed fit, or pick a difficult load and try to perform straight sets through for all 5 sets. If you’re looking for additional work during the rest period perform 1 minute of Bodyweight Box Step-ups @ 24/20. 1c) 30:00 – 45:00 – 15 minute AMRAP: 10 Strict Handstand Push-ups 20 Russian Kettlebell…
Power: Wednesday, September 23rd, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats Pick up the pace through each round and get yourself moving and warm. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 2.2.2.2 Cluster Push Press + 15 Banded Tricep Press Downs Like we did on Monday, perform 2 reps, rack the bar and rest 5-10 seconds, perform 2 reps, and continue through this process for all 4 sets of 2. Then transition to the press downs. For loading/stimulus, the goal should be to get to more weight than you would used for say an 8RM, by having the short rest periods…
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