W.O.D.
3 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 DB Hang Clean and Jerks (50/35)
Sunday, March 31
Thursday, March 28
Friday 3-29-19
Strength
15:00 to establish
1 heavy OHS
W.O.D.
3 Rounds FT:
28 Wall Balls (20/14)
14 Toes to bar
7 Overhead squats (135/95)
15:00 to establish
1 heavy OHS
W.O.D.
3 Rounds FT:
28 Wall Balls (20/14)
14 Toes to bar
7 Overhead squats (135/95)
Wednesday, March 27
Tuesday, March 26
Wednesday 3-27-19
W.O.D.
On the 4:00 x 5 Rounds:
18/15 Cal Bike (15/12 assault bike)
15 Deadlifts (185/125)
Max Strict HSPU in time remaining
On the 4:00 x 5 Rounds:
18/15 Cal Bike (15/12 assault bike)
15 Deadlifts (185/125)
Max Strict HSPU in time remaining
Monday, March 25
Tuesday 3-26-19
W.O.D.
5 Rounds, resting 1:00 between efforts:
21 Ring dips
9 Hang power clean (135/95)
21 Push-ups
15/12 Calorie Row
5 Rounds, resting 1:00 between efforts:
21 Ring dips
9 Hang power clean (135/95)
21 Push-ups
15/12 Calorie Row
Sunday, March 24
Monday 3-25-19
W.O.D.
AMRAP x 20
100 Double unders
50' Handstand Walk (bear crawl)
5 Rope Climbs/ Peg Boards (10 strict pull-ups)
10 Power Snatches (155/105)
OR
Re-Test 19.5
AMRAP x 20
100 Double unders
50' Handstand Walk (bear crawl)
5 Rope Climbs/ Peg Boards (10 strict pull-ups)
10 Power Snatches (155/105)
OR
Re-Test 19.5
Thursday, March 21
Wednesday, March 20
Thursday 3-21-19
W.O.D.
Not for Time
4 Giant Sets:
9-7-5-3: Dumbell Bench Press
10 Bent Rows
Rest 2:00 between sets.
2 Giant Sets:
50' Single Arm OH Walk
100' Double KB Front Rack Carry
200' Farmers Carry
Rest 2:00 between sets.
Not for Time
4 Giant Sets:
9-7-5-3: Dumbell Bench Press
10 Bent Rows
Rest 2:00 between sets.
2 Giant Sets:
50' Single Arm OH Walk
100' Double KB Front Rack Carry
200' Farmers Carry
Rest 2:00 between sets.
Tuesday, March 19
Wednesday 3-20-19
Strength
7 Sets:
1 Pausing Repetition (3s in bottom)
Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76%
W.O.D.
On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell - 95/65
7 Sets:
1 Pausing Repetition (3s in bottom)
Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76%
W.O.D.
On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell - 95/65
Monday, March 18
Tuesday 3-19-19
W.O.D.
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95
Sunday, March 17
Monday 3-18-19
W.O.D.
For Time:
Wearing a 20/14# Weight Vest:
1,000m Run, directly into...
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into... 1,000m Run
OR
Retest 19.4
For Time:
Wearing a 20/14# Weight Vest:
1,000m Run, directly into...
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into... 1,000m Run
OR
Retest 19.4
Thursday, March 14
Wednesday, March 13
Thursday 3-14-19
W.O.D.
4 Rounds for quality:
10 RDL not heavier than 50% of max Deadlift
4 sled pushes length of turf
1:00 side plank (each side)
1:00 bar hang (accumulated)
4 Rounds for quality:
10 RDL not heavier than 50% of max Deadlift
4 sled pushes length of turf
1:00 side plank (each side)
1:00 bar hang (accumulated)
Tuesday, March 12
Wednesday 3-13-19
Strength
Pause Overhead Squat
3 Sets of 1 Pausing Repetition (:03 in bottom)
All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a :03 pause in the bottom of the squat.
W.O.D.
Rotating stations "On the 1:30" x 18:00 (Twice through)*:
Station #1 - 1:00 Moderate Row/Bike/Run
Station #2 - 10 Thrusters (95/65) + 5 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Run
Station #4 - 10 Overhead Squats (95/65) + 1-2 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Run
Station #6 - 10 Deadlifts (225/155)
*Athletes should stagger start or begin on different stations so only one deadlift bar is needed for athletes using the same weight
These workouts are meant to keep the blood moving and conditioning up as we train through the Open; however, if the amount of volume causes an abnormal amount of soreness or exhaustion, reduce the reps or weight. These are a primer for the intensity of the Open workouts.
Pause Overhead Squat
3 Sets of 1 Pausing Repetition (:03 in bottom)
All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a :03 pause in the bottom of the squat.
W.O.D.
Rotating stations "On the 1:30" x 18:00 (Twice through)*:
Station #1 - 1:00 Moderate Row/Bike/Run
Station #2 - 10 Thrusters (95/65) + 5 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Run
Station #4 - 10 Overhead Squats (95/65) + 1-2 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Run
Station #6 - 10 Deadlifts (225/155)
*Athletes should stagger start or begin on different stations so only one deadlift bar is needed for athletes using the same weight
These workouts are meant to keep the blood moving and conditioning up as we train through the Open; however, if the amount of volume causes an abnormal amount of soreness or exhaustion, reduce the reps or weight. These are a primer for the intensity of the Open workouts.
Monday, March 11
Tuesday 3-12-19
W.O.D.
2 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Cleans (2 DBs; 50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")
Accessory
Bike
15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.
2 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Cleans (2 DBs; 50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")
Accessory
Bike
15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.
Thursday, March 7
Wednesday, March 6
Thursday 3-7-19
W.O.D.
Row
5 rounds:
250m moderate
250m faster
250m fast
1:00 rest b/w sets
*no rest between 250m intervals
Row
5 rounds:
250m moderate
250m faster
250m fast
1:00 rest b/w sets
*no rest between 250m intervals
Tuesday, March 5
Wednesday 3-6-19
Skill
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between
work on MU progressions
also take time to work on kip swings,
pull-ups, C2B pull-ups
W.O.D.
On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski
Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch
**scale reps to make the minutes manageable
try to get :15-:30 of rest every minute
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between
work on MU progressions
also take time to work on kip swings,
pull-ups, C2B pull-ups
W.O.D.
On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski
Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch
**scale reps to make the minutes manageable
try to get :15-:30 of rest every minute
Monday, March 4
Tuesday 3-5-19
W.O.D.
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike
Sunday, March 3
Monday 3-4-19
W.O.D.
Minutes 0:00-7:00
Overhead Squat
Build to a Heavy Single
Minutes 7:00-12:00
Snatch Balance
Build to a Heavy Single
Minutes 12:00-20:00
Hang Squat Snatch
Build to a Heavy Single
OR
19.2 Retest
Accessory
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.
Minutes 0:00-7:00
Overhead Squat
Build to a Heavy Single
Minutes 7:00-12:00
Snatch Balance
Build to a Heavy Single
Minutes 12:00-20:00
Hang Squat Snatch
Build to a Heavy Single
OR
19.2 Retest
Accessory
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.
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