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WODs Sept 14-19

September 18, 2015

Monday

 

STRENGTH:
6 sets of each:
Station 1 (90 seconds)– Hang Clean + Power Clean + Clean
(build to work as heavy as possible)
Station 2 (60 seconds)– 10 Dips

 

CONDITIONING:
Against a 3-minute running clock, complete as many rounds through the following ladder:
Power Clean + 1 Front Squat
Power Clean + 2 Front Squats
Power Clean + 3 Front Squats

Power Clean + 4 Front Squats

...etc... until you run out of time....


Rest 3 minutes between sets, and complete a total of three sets.

(Recommended weights – 135/95lbs)

 

Bonus Cardio: 

Row or run 1600m and note your time

 

 

Tuesday

 

STRENGTH:

Six sets of:
2 Shoulder Press
Rest 2-3 minutes

 

CONDITIONING:
8 minutes AMRAP:
10 Pull-Ups
15 Push Press (95/65 lbs)
30 Double-Unders

 

----At some point today (anytime EXCEPT FOR immediately before your workout session), take AT LEAST a 20-minute session of stretching and foamrolling anything that you feel like you've worked in the past week, and/or any problem areas you have.

 

Let one of the trainers know if you have any specific issues, and I'll see if we can come up with a specific "treatment."

 

 

Bonus Cardio: 

2500m with rate changes every 500m: 28-24-20-24-28

Row for a total of 2500 meters at a sustainable intensity, varying your stroke rate as follows: row 500 meters @ 28 spm, 500 meters @ 24 spm, 500 meters @ 20 spm, 500 meters @ 24 spm, and 500 meters @ 28 spm.

 

 

Wednesday

 

STRENGTH:

Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets

 

CONDITIONING:

3RFT
400 Meter Run
20 Box Jumps (24″/20″)
10 Handstand Push-Ups

(13 min time cap)

 

 

 

Thursday

 

STRENGTH:

Every 90 seconds, for 2 sets of each:
Station 1 – 4 Muscle-Ups
Station 2 – Superman to Banana x 20 reps
(alternate from holding a "Banana" hollow body position to an arch/"Superman" position without your hands or feet touching the floor)
Station 3 – 10 Ring Rows

 

 

CONDITIONING:

Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps

**Rest 2 minutes between sets.

 

 

Friday

 

 

STRENGTH:

Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5 seconds between singles)

**Build in load over the course of the eight sets.

 

CONDITIONING:
7 min AMRAP
7 Snatches

14 Toes to Bar

 

Bonus Cardio: 

5 x 250m / 250m easy

Row 5 hard 250 meter pieces. Row for 250 meters at light pressure between each piece.

 

----At some point today (anytime EXCEPT FOR immediately before your workout session), take AT LEAST a 20-minute session of stretching and foamrolling anything that you feel like you've worked in the past week, and/or any problem areas you have.

 

Let one of the trainers know if you have any specific issues, and I'll see if we can come up with a specific "treatment."

 

Saturday

 

 

For Time: (Tackle this with a partner, or go solo if you're feeling like a badass)

 

5 rounds

10 Pullups

20 Pushups

30 Situps

40 Squats

 

...and then...

 

 

30 Clean and Jerks (135/95)

 

...and then...

 

 

50-40-30-20-10

Double unders

Situps

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