Strength
Snatch – Floor + Low Hang + Above Knee – 1 set every 2 minutes for 6 sets
—Start @ 70% & work up to 80%
Conditioning (15 Min Cap)
3 RFT – “2019 Masters Qualifier WOD #1”
15 Deadlifts 225/155#
35 OHS 75/55#
90 Double Unders
WOD Notes: DL should feel light (50%). OHS should also feel super light to where you can do them in 1-3 sets max. DU scale = 45 DU or 180 singles.
Assistance
Ab Mat Sit-ups (weighted behind head) – 5×20
Strength
a) Bench Press (barbell) – 5×8 @ 70-75%
b) Bent-over Rows (BB – supinated grip) – 5×10 (heavy)
Conditioning (Time Cap 16 min)
4 RFT
12 Devil Press 50/35# DB
400m Run
WOD Notes: This is a coaches WOD! Put in your guesses on my desk!
Assistance
Hollow Rocks – Tabata 10 Rounds
Announcement: Murph Shirt/Tank Orders are due this Friday May 10th! They are $20.
***4pm class is Open Gym today!
Strength
a) Back Squat – 5×4 (5 sec tempo down + 1 sec pause) @ 75-80%
b) One Arm High Pulls – 5×8 (each arm)
Conditioning
8 Min AMRAP – “2019 Master’s Qualifer WOD #4”
45 Thrusters 95/65#
45 T2B
45 Power Cleans 95/65#
45 C2B
WOD Notes: You may cut the reps in “half” or into a third and do an 8 min amrap (22 of each or 15 of each movement). Choose this option if your T2B & C2B are a weakness for you. Barbell should feel super light!
Assistance
Banded Plank – Tabata for as many rounds as possible
—anchor a thick band around J-cups under squat rack
Conditioning
20 Min AMRAP (with a partner)
40/30 Cal Row
40 Push Jerks 155/105#
40 Front Squats 155/105#
4 Rope Climbs 15ft
WOD Notes: You may break up the work anyway you’d like. One person only works at a time, so you will have built in rest. You should be pushing on the row each round 90%+ effort! Goal is to get into the 3rd round & almost finish it.
Strength/Conditioning
Make-up/Skill Day!
Announcement: The Masters Online Qualifer Workouts have been announced. Jordy & Kurt will be doing them the next 4 days. If you don’t have anything going on come in and cheer them on! Friday will be between 6-8pm. Saturday – 2-4pm. Sunday – 12-5pm. Monday – 5-7pm.
Strength
3 Hang Snatch – One set every 90 sec for 6 sets
—Stay between 75-80%
Conditioning (Time Cap: 12 min)
3 RFT
15 Sumo DL High Pull 115/75#
50ft Handstand Walk or 4 Wall Climbs
400m Run
WOD Notes: You should be able to touch n go most of the SDHP or do really quick singles. This WOD is meant to be quick (under 12 min). If it’s raining you will do 14 Lap Shuttle Run or 25/20 Cal Bike.
Strength/Conditioning
5 Rounds
Min 1 = 8-10 Front Rack Lunges (50% of Back Squat)
Min 2 = 10-12 DB Bench Press (heavy)
Min 3 = 30-60 Double Unders
Min 4 = 6-8 Strict Pull-ups
Min 5 = Max Cal Assault Bike
—rest 2 min between rounds
WOD Notes: Record (1) Lunge weight (2) DB Bench (3) # of PU (4) # of DU (5) Total cals. This is a high intensity body building workout that involves a lot of strict pushing/pulling work with the DU & Bike to get your HR up. Challenge yourself on each movement where your last rep should feel difficult for each rep range. Push yourself on the bike (90%+ effort).
Assistance
GHD or Abmat Sit-ups – Accumulate 100 reps
Strength
a) Deadlift – 5×5 @ 75-80%
b) Reverse Flies – 4×15 (Lay on incline bench & keep chest/stomach down. Keep arms straight as they come out to the side)
—Superset a/b every 3 minutes
Conditioning
For Time
250m Sled Drag 115/70#
30 DB Snatches (alternating) 70/45#
60/50 Cal Ski
30 DB Snatches (alternating) 70/45#
250m Sled Drag 115/70#
WOD Notes: This is a coaches WOD! Put in your guesses tomorrow! Sled drag should feel heavy to where you jog slow/walk fast (should not be a slow walk, so go lighter if necessary).
Assistance
Hollow Rocks – 5 sets: 30 sec Hollow Hold + 30 sec Hollow Rock
Strength
Clean + Front Squat + Clean + Front Squat – 4 sets @ 80%+
—Try to go heavy for all 4 sets. Your choice between power or full.
Conditioning
14 Min AMRAP
10 DB Thrusters 50/35#
12 Burpees
1 Bar Complex (5 TTB + 4 PU + 3 C2B + 2 MU)
WOD Notes: This is a coaches WOD! FYI – I (Jordy) am in the running now as a possible guess. Thrusters should be unbroken each round & burpees are to a PU bar target just above reach. Use that same bar for the bar complex if possible. Shoot for 5-7 rds. Scale the complex as needed, but don’t spend more than 60 sec on it!
Assistance
Strict TTB – 4×10
Conditioning (30 Min Cap)
2 RFT (with a partner)
40 Power Snatches 135/95#
80 Wall Balls 30/20#
240 Double Unders
100/80 Cal Ski
WOD Notes: DU is the only movement where you can both work at the same time. PS should be quick singles alternating back & forth (70%). DU scale = max reps in 3 minutes or 400 singles. Switch every 10 reps on the WB. I’d recommend 30 on / 30 off for the ski.
