Competition: Tuesday, January 14th, 2020
WOD: 1) Every 1:30 x 4 sets: 1.1.1 Muscle Snatch from Blocks Above Just Above the Knee These are done as drop and reset. Keep the weights light-to-moderate, make sure things are crisp and snappy 2) Every 1:30 x 5 sets: 1 Snatch Push Press + 1 Snatch Balance Moderate loading. Keep things crisp and snappy. 3) 15 minute AMRAP: 100ft Single Arm Dumbbell Overhead Walking Lunge 70/50 10 D-Ball Over the Shoulder 150/100 200m True Form/Assault Run On the lunge switch sides at 50ft. Scale as needed. 4) Tempo (0.2.2) Cable Single Arm D-Handle Pull Down: 4 sets of 10/side Only work as heavy as you can maintain the tempo. Perform all reps on 1 arm before switching to the other. Rest 2 minutes between sets. 5) 3 sets of: 10 Paralatte Shoot Throughs + Dip + Push-up One rep is a Push-up, Shoot-Through, Dip, Shoot Through…
Power: Tuesday, January 14th, 2020
WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Focus on controlling the bar back down to the floor each rep, not just dropping it. The goal for each set is to maintain the starting position from Rep 1 and not resetting your position every few reps. 1b) 8:00 – 16:00 – Every 2:00x 4 sets: 15 Sumo Stance Good Mornings Focus on positioning over load. Build loading each set as deemed fit. Don’t perform the movement fast, or slow, just at a solid, controlled pace. 1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 5/side Single Arm Kettlebell Row @ Bottom of Single…
Power: Monday, January 13th, 2020
WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat: 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 19:00 – 22:00 – 3 minute AMRAP: Banded Glute Bridge-ups Focus on position over speed. Hold the peak contraction for 1 second each rep. 2) 8 minute Up Ladder: 3 Sumo Deadlift High-Pulls 75/55 6 Abmat Sit-ups Work is perform 3+6, 6+12, 9+18, 12+24, and so on until…
Competition: Monday, January 13th, 2020
WOD: Session A: 1) Box Speed Squats: 5 sets of 5 @ 50-60% Rest 2-3 minutes between sets. Setup your box right around parallel. Focus on getting that hip open as quick as possible. 2) Kettlebell Goblet Squats w/Heels Elevated: 3 sets of 10 Rest 2-3 minutes between sets. Stand with your heels on a 2″ riser. Build as heavy as deemed fit. 3) Single Leg Balance Work: 4 sets of 30 seconds/side Rest as needed between sets. Find something that is tough for you to balance on 1 foot. Perform this barefoot. 4) 3 sets of: 21 V-Ups 15 Hollow Rocks 9/side Side Plank Dips For quality, not for time. 5) Row: 3 x 1200m Rest 3 minutes between intervals. Perform at the same exact pace as last week. 6) Inversion Table: 5 minutes Hang in the inversion table for 5 minutes, break it up as needed….
Sport: Monday, January 13th, 2020
WOD: 1a) Every 2:00 x 6 sets – Back Squat: Set 1 – 6 Back Squats Set 2 – 4 Back Squats Set 3 – 2 Back Squats Set 4 – 6 Back Squats Set 5 – 4 Back Squats Set 6 – 2 Back Squats Warm-up as needed. Reference last week for loading and lets work to build a little heavier than last week across the board. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Lunges (1 Front Rack/1 Farmers) Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Switch positions of the Dumbbells after 5 reps. Ideally have a heavier Dumbbell at the Farmers Position, and a lighter on at the Front Rack. 1c) 19:00 – 22:00 – 3 minute AMRAP:…
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