6/7/2019 – WOD
Strength/Conditioning
Make-up/Skill Day!
Saturday Schedule
8am – Open Gym
9am – Class
10am – Class
11-12pm- Open Gym
Sunday Schedule
Closed
Monthly Archives: June 2019
6/6/2019 – WOD
Strength
Clean (full) – Heavy set of 5,4,3,2,1 (15 reps) @ 75-90%+
—Should be challenging for each rep range. Increase weight each set.
Conditioning (12 min cap)
For Time
30/23 Cal Ski
100 Double Unders
10 (2 Power Clean + 4 Lunges) @ 155/105#
100 Double Unders
30/23 Cal Ski
WOD Notes: Ski should take about 90 sec each time. DU Scale = 50 DU or 200 singles. Try to avg 3 reps/min for the BB complex.
Assistance
a) Banded Sandbag March – 3×75 sec
b) Core – 4 sets (20 Sec of Russian Twists + 20 Sec of V-ups + 20 Sec of Flutter Kicks)
6/5/2019 – WOD
Strength
a) Back Squat – 1×10 @ 70% + 3×5 @ 80% + 2×3 @ 85%+
b) DB Bench Press – 5×8-10 Reps (heavy)
Conditioning
15 Min AMRAP
10 Power Snatches 95/65#
10 C2B Pull-ups
10 Bar Facing Burpees
12/9 Cal Assault Bike
WOD Notes: This is a Coaches WOD! Please put your guesses in on my desk! Power Snatch weight should feel super light to where you can touch n go most of them. RX+ = 115/75#.
Assistance
25 GHD Sit-ups + 30 Sec Hold – 4 sets
6/4/2019 – WOD
Strength
a) 3 Push Press + 3 Push Jerk (use rack) – 5 sets (should feel tough for 6 reps)
b) DB Bent-over Rows – 4×12 (each arm)
—Superset a/b.
Conditioning
90 Sec AMRAP x 12 (with a partner)
50ft HS Walk or 3 Wall Climbs
8 DB Hang Power Cleans 70/45#
Max Cal Row
—rest 90 sec between rounds
WOD Notes: DB should feel heavy for the “Hang Bicep Curls”. Make sure to use hips & keep low back locked in & tight. You & your partner will do 6 rounds each. Score = total cals. You should have about 45 sec on the rower each rd. Another HS walk or WC scale = 1 full lap with feet in sliders.
Assistance
30 Sec Hollow Hold + 30 Sec Hollow – 5 sets
6/3/2019 – WOD
Strength
Hex Bar DL – 1×10 @ 70% + 3×5 @ 80% + 2×3 @ 85%+
—No touch n go
Conditioning (18 min cap)
7 Rounds For Time
5 Dball Over Shoulder 125/80#
12 Wall Balls 30/20# to 10/9ft
200m Run
WOD Notes: Dball should feel light to where you can go through them quick. You should lap sandbag/ball first then bearhug & drive hips up aggressively. WB should be unbroken each round. The run is to the first curb to the next parking lot entrance.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) One Arm High Pulls – 4×12 (each arm)
