Move: Saturday, April 3rd, 2021
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Scapula Pull-ups 10 Hanging Hollw Rocks 3 Inchworms Increase intensity each round on the machine, we want your Aerobic system good and warm for tomorrow. 1b) 15:00 – 45:00 – 30 minute AMRAP: 21 Calories Ski/Bike/Row 15 Abmat Sit-ups 9 Burpee Ring/Bar Rows Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Friday, April 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Pause Table Top Up/Downs 10 Band Pull Aparts 15 Russian KB Swings Focus on good positioning and activation to get your body prepped and ready. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 – Muscle Clean + Hang Muscle Clean + Push Press Sets 6-10 – Power Clean + Front Squat + Push Jerk Start around 50% of your 1RM Clean. Use these two complexes as prep for the next section to go into a heavy single for the day. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: Clean and Jerk Full Squat and Split Jerk. Build to a heavy single for the day. 1d) 35:00 – 45:00 – AQAP: 21-15-9 Dumbbell Clean and Jerk 35/25 18-30-42 Wall Balls 20/14 Scale as needed. Accessory: 2) Monostructural Conditioning – Bike Erg: A –…
Power: Friday, April 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Pause Table Top Up/Downs 10 Band Pull Aparts 15 Russian KB Swings Focus on good positioning and activation to get your body prepped and ready. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 3 Hang Power Clean + 3 Push Press Like Tuesday use this as an opportunity to work on the skill of the movement if you’re not comfortable or proficient here. Only load to a level that allows you to lift with proper technique and movement patterns. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 15 Kettlebell Sumo Deadlift High Pull + 15 Push-ups Pick a weight and stay fixed for all 5 sets for the High-Pulls. If you don’t have the capacity for this volume of Push-ups, scale to a Knee or Banded Push-up. 1d) 35:00 – 45:00 – 10…
Competition: Friday, April 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Pause Table Top Up/Downs 10 Band Pull Aparts 15 Russian KB Swings Focus on good positioning and activation to get your body prepped and ready. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 – Muscle Clean + Hang Muscle Clean + Push Press Sets 6-10 – Power Clean + Front Squat + Push Jerk Start around 50% of your 1RM Clean. Use these two complexes as prep for the next section to go into a heavy single for the day. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: Clean and Jerk Full Squat and Split Jerk. Build to a heavy single for the day. 1d) 35:00 – 45:00 – AQAP: 21-15-9 Dumbbell Clean and Jerk 50/35 18-30-42 Wall Balls 20/14 Scale as needed. Accessory: 2) Monostructural Conditioning – Bike Erg: A –…
Move: Friday, April 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Pause Table Top Up/Downs 10 Band Pull Aparts 15 Russian KB Swings Focus on good positioning and activation to get your body prepped and ready. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 – 5/side Single Arm Single Leg Glute Bridge Up Hold + Kettlebell Floor Press Sets 6-10 – 5/side Kettlebell Windmill Use loading that you can either maintain, or build upon for all 5 sets of each movement. Focus on good positioning and taking your time with the movements, not rushing them. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 15 Kettlebell Sumo Deadlift High Pull + 15 Push-ups Pick a weight and stay fixed for all 5 sets for the High-Pulls. If you don’t have the capacity for this volume of Push-ups, scale to a Knee or…
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