Sport: Monday, September 16th, 2019
WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 40% of 1RM + Band Tension + 5 Air Squat to Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom of the rig, band attached from pin to barbell….
Competition: Monday, September 16th, 2019
WOD: Session A: 1) Every 3:00 x 7 sets: 10 T+G Power Clean Start at a moderate weight and build as heavy as deemed fit. Goal here is true barbell cycling, no stopping at the shoulder, hang, or floor. 2) Every 3:00 x 7 sets: 3 Banded Back Squats @ 40% of 1RM + Band Tension + 5 Air Squat to Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing…
Sport: Saturday, September 14th, 2019
WOD: 1) 30 minute Partner AMRAP: 400m Partner Run 40 Box Jump Overs 24/20 40 Deadlifts 135/95 40 Partner Abmat Sit-ups Run is done as pairs, Box Jump Overs and Deadlifts are done 1 Person at a time, You-Go-I-Go style for a total of 40 reps for the pair. Abmat Sit-ups are done facing each other tagging hands at the top of each rep. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Fitness: Saturday, September 14th, 2019
WOD: 1) 30 minute Partner AMRAP: 400m Partner Run 40 Box Jump Overs 24/20 40 Deadlifts 95/65 40 Partner Abmat Sit-ups Run is done as pairs, Box Jump Overs and Deadlifts are done 1 Person at a time, You-Go-I-Go style for a total of 40 reps for the pair. Abmat Sit-ups are done facing each other tagging hands at the top of each rep. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Saturday, September 14th, 2019
WOD: 1) AQAP: 25-20-15-10-5 Calories Ski Erg 5-4-3-2-1 Squat Clean Thrusters 225/155 Scale as needed. 2) 3 rounds AQAP: 10 Burpee Muscle-ups 10/side Single Arm Dumbbell Overhead Squat 100/70 Scale as needed. 3) AQAP: 150-100-50ft Handstand Walk 50-35-20 Kettlebell Swings 70/53 Scale as needed. 4) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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