Move: Monday, February 10th, 2020
WOD: 1) Every 1:00 x 24 sets: Station 1 – 15 Landmine Lumberjack Squats Station 2 – 5/side Lateral Box Step-up w/Dumbbells @ Farmers Position Station 3 – 5/side Dumbbell Cross Body Romanian Deadlift Station 4 – 5/side Tempo (3.1.0) Bulgarian Split Squat Lumberjack squats reference last week for loading. You have 25% less reps, let work a little bit heavier. For the Latel Step-ups start 12″ give or take from the box so you’re having to reach to the box and truly step-up laterally. Perform all reps on 1 side then switch to the other. Cross Romanian Deadlift, whatever foot is planted, hold the Dumbbell in the opposing hand, as you hinge for the RDL, cross over to the foot that is planted on the ground. Tempo Bulgarian Split squats, ideally setup so your bench/box is around knee height. 3 second descent, pause…
Competition: Monday, February 10th, 2020
WOD: Session A: 1) Every 2:00 x 7 sets: 3 Front Squats @ 70-75% Warm-up as needed. Pick a weight and stay fixed for all 7 sets. Use a loading that is smooth and snappy, no sticky spots on the way up. 2) 4 sets – 5:00 ON – 1:00 OFF – AMRAP: A – 15/10 Calories Assault Bike + 50′ Dumbbell Farmers Carry Walking Lunges 100/70 B – 15/10 Calories Assault Bike + 10 Burpee Over 48″ Box/Wall C – 15/10 Calories Assault Bike + 25ft/side Single Arm Dumbbell Front Rack Lunge 100/70 D – 40/30 Calories Assault Bike + Max Dumbbell Burpee Power Cleans 50/35 Scale as needed. 3) Seated Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Sit on a box that puts you hip and knee in line at parallel. Focus on position over loading. 4) Single Arm Front Plank…
Sport: Saturday, February 8th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) 2 rounds of: 2 minutes Max Dumbell Front Rack Lunges 50/35 2 minutes Max D-Ball over the Shoulder 100/70 2 minutes Ring Dips 2 minutes Alternating Single Arm Hang Dumbbell Squat Snatch 50/35 2 minutes Max Box Jump, Step Down 24/20 5 minutes Easy Ski/Bike/Row/Run Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round. Extra Work: 2) Hanging Active Ring Hold: 9 sets of 30 seconds Rest 60 seconds between sets. Rotate through Pronated, Neutral, and Supinated each round. 3) Bike Erg: 20 minutes Easy @ Damper 1 Active recovery pace, get some meters and low end conditioning in and flush…
Power: Saturday, February 8th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) 2 rounds of: 2 minutes Max Dumbell Box Step-ups 35/25 @ 24/20 2 minutes Max D-Ball over the Shoulder 70/50 2 minutes Ring Dips 2 minutes Alternating Single Arm Hang Dumbbell Power Snatch 35/25 2 minutes Max Box Jump, Step Down 24/20 5 minutes Easy Ski/Bike/Row/Run Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round. Extra Work: 2) Single Arm Farmers Carry: 4 x 75ft/side Rest 60 seconds between sides. Build as heavy as able to carry unbroken. 3) Hollow Hold: Accumulate 3 minutes Keep track of times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc….
Competition: Saturday, February 8th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) The Bar “Standard” – AQAP: 30 Clean and Jerks 135/95 30 Bar Muscle-ups 30 Snatches 135/95 Barbell lifts are anyway anyhow. Time cap of 12 minutes. Scale as needed. 2) 5 rounds – 3:00 ON/1:00 OFF: 15/12 Calories Ski Erg 5/side Dumbbell Push Press 90/60 15 Toes-to-bar Max Overhead Squats 155/105 Treat this as a pacing piece, work for consistency across your rounds. Scale as needed. 3) 4 rounds for Quality: 20 GHD Sit-ups 50ft/side Single Arm Kettlebell Farms Carry 10/side Single Arm Tall Kneeling Landmine Press Load as desired, rest as needed between movements and rounds. 4) Mobility: 30 minutes The week is over, spend time on your tighter, more beat-up areas, also think ahead for Monday which is a higher volume…
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