WODs Sept 14-19

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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