Sport: Friday, July 24th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Per Side, Side Plank Dips Station 2 – 20 Banded Pull Aparts Station 3 – 20 Banded Good Mornings Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 – (12:00 – 17:00) – 3 Clean Pulls + 2 Tall Power Cleans Sets 6-10 – (17:00 – 22:00) – 3-Position Muscle Clean + 1 Push Press Sets 11-20 – (22:00 – 32:00) – 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk Start light and focus on positions and technique. Remember adding weight to…
Power: Friday, July 24th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Per Side, Side Plank Dips Station 2 – 20 Banded Pull Aparts Station 3 – 20 Banded Good Mornings Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe. 1b) 12:00 – 32:00: Sets 1-5 – Every 2:00 – (12:00 – 22:00) – 10 Touch-and-Go Deadlifts @ 50%> Sets 6-15 – Every 1:00 – (22:00 – 32:00) – 3-5 Hi-Hang Power Cleans Warm-up as needed for the Deadlift. Perform these Touch-and-Go today, working on build to a heavy set of 10. Like last Tuesday we’re getting a little Olympic lifting practice in today. Keep the weight light and work…
Move: Friday, July 24th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Per Side, Side Plank Dips Station 2 – 20 Banded Pull Aparts Station 3 – 20 Banded Good Mornings Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 (12:00 – 17:00) – 5-8/side Split Stance Medball Good Mornings Sets 6-10 (17:00 – 22:00) – 5-8/side Single Arm DB/KB Upright Row “Sets 11-20” (22:00 – 32:00) – 2k Row/Ski OR 1 mile Run OR 4k Bike Erg OR 5k Assault Bike Pick reps, loads, etc. that allow you to maintain for the first 10 sets. For the…
Competition: Friday, July 24th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Per Side, Side Plank Dips Station 2 – 20 Banded Pull Aparts Station 3 – 20 Banded Good Mornings Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 – (12:00 – 17:00) – 3 Clean Pulls + 2 Tall Power Cleans Sets 6-10 – (17:00 – 22:00) – 3-Position Muscle Clean + 1 Push Press Sets 11-20 – (22:00 – 32:00) – 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk Start light and focus on positions and technique. Remember adding weight to…
Move/Power/Sport: Thursday, July 23rd, 2020
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP For Quality: 5/side Kettlebell/Dumbbel Windmills 20 Alternating Plank Shoudler Taps 10 Alternating Squat Hold w/Reach Overhead 1 minute Machine or 200m Run Extended Warm-up. Take your time with movements, push the intensity on the machine as deemed fit based on what you’re looking to get out of the piece. As always, if you’re in the gym 4-6 days/week use this as an Active Recovery day. 1b) 15:00 – 35:00 – Every 1:00 x 20 sets – Max Quality Reps: Station 1 – 30 seconds/side 1/4 Squat Pallof Press Station 2 – Hanging Flutter Kicks Station 3 – Bent Over, Reverse Flys With Light Plates/Dumbbells Station 4 – D-Ball or Double KB/DB Front Rack Hold + Marching Station 5 – Machine Focus on quality movement, push intensity/loading where you want/can based on the movement pattern. 1c) 38:00 –…
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