Power: Monday, March 16th, 2020
*Gym Update HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% Warm-up as needed. De-load this week, we will be testing your 1RM next. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat: 5 @ 60% 5 @ 65% 2 sets of 5 @ 70% Warm-up as needed. De-load this week, we will be testing your 1RM next. 1c) 19:00 – 21:00 – 2 minute AMRAP: Hollow Rocks Focus on quality of movement first, reps second. 2) 3 rounds for Max Reps: 1 minute Calories Ski/Bike/Row/Run 1 minute Pistol Squats or Banded Pistol Squats 1 minute D-Ball Over the Shoulder 70/50 1 minute Rest For the Assisted Pistols use two pins in the Squat rack, and pull a band across, set the band height/size to…
Competition: Monday, March 16th, 2020
*Gym Update HERE WOD: Session A: 1) Every 4:00 x 5 sets: 1 minute Double Kettlebell Front Rack Hold 53/35 + 50ft Double Kettlebell Front Rack Walking Lunge 53/35 Perform this as a complex, hold for 1 minute, then go directly into the lunges. 2) Single Arm KB Overhead Bulgarian Split Squat: 7 sets of 5/side Rest 90 seconds between sets. Focus on position first, loading second. 3) 3 rounds for Max Reps: 1 minute Calories Ski/Bike/Row/Run 1 minute Pistol Squats 1 minute D-Ball Over the Shoulder 150/100 1 minute Rest Scale as needed. 4) 6 rounds of: 20 Hollow Rocks 10/side Kettlebell Side Bends Position first, speed second. 5) Dog Sled Push: 4 sets of 75ft Rest 90-120 seconds between sets. Heavy as possible, unbroken. 6) Single Leg Reverse Hyper: 4 sets of 10/side Rest 90-120 seconds between sets. Session B: 1) Every 6:00 x 5 sets: 25/20…
Burn: Monday, March 16th, 2020
*Gym Update HERE WOD: 1a) 0:00 – 9:00 – 9 Minute EMOM Station 1 – 20 seconds/side Plank Hold Station 2 – 20 Banded Glute Bridge-ups Station 3 – 6 Front-To-Back Lunges Per Side Take you time with movements and focus on positions and quality of movement and use this to get warm-up. 1b) 10:00 – 30:00 – 4 Rounds Every 5 Minutes: 30 WallBalls 30 Box Jump Overs (Clear Box) 30 Medball Lunges 30 Cals Ski/Bike/Row/Run Scale as needed so you get at least 30 seconds of Rest each round. 1c) 30:00 – 39:00 – 9 Minute AMRAP: 20 DB Box Lateral Step Overs 20 Abmat Sit-ups 50 Single-unders Dumbbells in the Farmers position, make sure you are actually stepping laterally over the box. 1d) 40:00 – 45:00 – 5 minute AMRAP: 20 Russian Kettlebell Swings 20 Hollow Rocks For results post detailed weights,…
Sport: Monday, March 16th, 2020
*Gym Update HERE WOD: 1a) 0:00 – 12:00 – Every 2:00 x 6 sets – Overhead Squat: Set 1 – 6 Reps Set 2 – 4 Reps Set 3 – 2 Reps Set 4 – 6 Reps Set 5 – 4 Reps Set 6 – 2 Reps Warm-up as needed. Perform this from the Rack, Split Jerking the bar from Behind the Neck to get comfortable with this movement pattern for when it gets heavy. Build as heavy as deemed fit. Reference last week for loading. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Bulgarian Split squat Perform all reps on 1 side before switching to the other. Focus on position and activation first and foremost. If you’d like to load use a Kettlebell or Dumbbell in the Goblet position. 1c) 19:00 – 21:00 – 2 minute AMRAP: Hollow Rocks Focus on…
Move: Monday, March 16th, 2020
*Gym Update HERE WOD: 1) 0:00 – 21:00 – Every 3:00 x 7 sets: 10 D-Ball Pause Squats (Above Parallel Pause) 5/side Split Squat or Bulgarian Split Squat 10 Hollow Rocks 5/side Dumbbell/Kettlebell Side Bend For the D-Ball Squats initiate your Squat, on the descent pause just above Parallel for 2-3 seconds, then drop into the hole to finish the range of motion and stand to finish, repeat for a total of 10 reps. Athletes choose the single leg variation you’re comfortable with. If you choose to load do so with a Kettlebell/Dumbbell in the Goblet position. For the Side Bends try and load heavy and take the movement slow really focusing on range of motion. Scale movements/volume as needed so you have at least 30 seconds of rest each round. 2) 3 rounds for Max Reps: 1 minute Calories Ski/Bike/Row/Run 1 minute Pistol Squats…
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