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WODs Aug 31-Sep 5

September 6, 2015

Monday

 

STRENGTH:

Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk

--Build over the course of the ten sets to today’s heavy.
 

CONDITIONING:
2 min AMRAP
Clean and Jerks (135/95lbs)

**Rest 2 mins**

2 min AMRAP

Rowing for Calories

**Rest 2 mins**

2 min AMRAP
Clean and Jerks (135/95lbs)

**Rest 2 mins**

2 min AMRAP

Rowing for Calories

 

 

Bonus Cardio: 

Run two laps for time (Note your time in Zen Planner)

 

**Rest and repeat if desired. 

 

Bonus Strength: 

Bench Press

"Run the Rack"

Start heavy...something you can only do for 3-4 reps MAX, then drop weight and go max reps, drop weight again, go max reps, etc... Try to get at least 10 sets out of this.

 

Tuesday

 

STRENGTH:
Three sets of:
8 Overhead Squats
**Rest 2 minutes
3-5 Weighted Pull-Ups
**Rest 2 minutes

 

CONDITIONING:
4RFT
40 Double-Unders
20 Wall Ball Shots 
10 Pull-Ups

 

 

Bonus Cardio: 

Row THREE sets of 2 minutes hard/2 minutes easy

 

 

Wednesday

 

STRENGTH:
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk

--Build over the course of the 10 sets to today’s heavy set

 

CONDITIONING:
3RFT
6 Clean & Jerks (135/95 lbs)
12 Burpees Over the Barbell
6 Handstand Push-Ups

 

Bonus Cardio: 

Stroke pyramid on the rower: 1,2,3...12...2,1 / 3 light

Row a pyramid of hard strokes from one to 12 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 12 hard, 3 light and then back down. 11/3. 10/3 and so on to 1/3.

 

Thursday

 

STRENGTH:
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – 3 Deadlifts
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

 

 

CONDITIONING:
10 min AMRAP
Run 200 Meters
15 DB Snatches each arm (55/35) 
15 Dips

 

 

Friday

 

 

STRENGTH:
90 seconds at each set
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

*Set 6 – 3 rep @ 85%

*Set 7 – 2 rep @ 90%

*Set 8 – 2 rep @ 85%

*Set 9 – 1 rep @ 90%

 

 

CONDITIONING:
4RFT
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)

 

Saturday

 

 

Teams of three:

 

24 min AMRAP

1-2-3-4-5-6-7-8- and so forth

     -Set up 3 stations-

Station 1: WallBall Shots 

Station 2: Clean  

Station 3: 200m Run

 

Everyone starts at a different station and works at the same time. The first round consists of each athlete doing one rep at each station. The second round is 2 reps at each station, and so forth. Athletes cannot rotate to the next station until the whole team is ready to rotate. (Station 3 is one 200m run every time. It never increases)

 

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