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6/11/2020 – WOD

5pm Zoom Weightlifting
https://udel.zoom.us/j/91372856781
Password: 408802

5:45pm Zoom WOD
Meeting ID: 732 5200 2849
Password: 1wR9QX

Strength
a) Clean + Hang Clean – 6 Sets @ 80-90%
b) Shoulder Press – 5×6 (5 sec eccentric – heavy)
—Superset a/b every 3 minutes.

Conditioning
2:30 Min AMRAP x 6 Sets
500/450m Row
*Max Hollow Rocks in remaining time
—Rest 2 minutes between rounds.

WOD Notes: Record Row times + Hollow Rocks each round. Up/down = 1 Hollow Rock. Try to row at 95%+ effort. I want you to have to need the rest.

6/10/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/78585472792…
Meeting ID: 785 8547 2792
Password: 3ZGbPH

5:30pm Zoom WOD
Meeting ID: 793 8760 9994
Password: 7ax5MJ

Strength
Snatch (Halting – pause under knee) + Snatch (full) – 1 set every 90 sec x 6 sets
—You can drop the bar in between reps. Stay @ 70-80%.

Conditioning
3 RFT
10 Power Snatch 135/95#
6 Strict Pull-ups (RX+ = 6 Bar MU)
15 Thrusters 135/95#
6 Strict Pull-ups (RX+ = 6 Bar MU)
100 Double Unders

WOD Notes: Goal is 14-18 minutes. If you don’t have a PU bar you can sub 10 towel rows or 10 bent-over rows (each arm). Snatches should be quick singles & thrusters done in 1-2 sets. DU sub = 50 DU, 75 Jumping Jacks, or 150 singles.

6/9/2020 – WOD

5pm Weightlifting Zoom
https://udel.zoom.us/j/99837596419
Password: 541847

5:45pm Zoom Workout
Meeting ID: 778 1257 0045
Password: 6wfzCv

Strength
a) Deadlift – 6×4 @ 75%+ (heavier than last wk)
b) DB Lateral Raises – 3×12 (both arms same time)
c) DB Front Raises – 3×12 (both arms same time)
d) DB Reverse Flies – 3×15 (both arms same time)
—Superset a-d, every 4 minutes

Conditioning
10 RFT
4 Dball Over Shoulder 150/100#  (sub: 6-8 Sumo DL High Pull 155/105#)
2 Wall Climbs  (RX+ = 30ft HS Walk)
150m Run

WOD Notes: Goal is to avg 2 min rds or less & be sub 20. Barbell should feel pretty heavy to where you can only string a few together at a time or do quick singles. Finish with barbell above nipple height while standing tall. WC sub = elevate feet on a box in pike position if possible & walk 1 lap around box. You can also do 20 shoulder taps, or 60ft bear crawl.

6/8/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/74995034544…
Meeting ID: 749 9503 4544
Password: 8mjtnE

5:30pm Zoom WOD
Meeting ID: 745 5287 2391
Password: 5pGy8w

Strength
a) Back Squat – 10×2 @ 80%+ (5 sec eccentric – heavier than last wk)
b) Seated Bicep Curls – 5×10 
c) DB Skull Crushers – 5×10
—You may superset b/c & just do the squats alone if you’d like.

Conditioning
20 Min AMRAP
20 T2B (Sub: 15 Weighted Sit-ups)
20 Box Step-ups 50/35# DB’s to 20″ Box
20 Weighted Burpees 50/35# DB’s

WOD Notes: Goal is 4+ rounds. For the weighted sit-ups, place a heavy DB on upper chest or light one behind head. You must alternate the Box step-ups with DB’s on the shoulders. You may elevate DB on mats, if you have a tough time keeping spine neutral when standing up during each burpee.

6/6/2020 – WOD

Conditioning
2 RFT
30 Snatch Grip Deadlifts 225/155#
18 Lateral Burpees over bar
20 Push Jerks 155/105#
15 Lateral Burpees over bar
10 Power Snatches 155/105#
12 Bar Muscle-ups

WOD Notes: Goal is 15-20 minutes. SGD should be around 90%+ of your snatch. Try to use the same weight for the PJ & PS to minimize transition time. Bar MU sub = 12 GI Janes or 12 burpees + 12 towel rows/bent over rows. You may step over the bar if necessary if you don’t feel comfortable jumping for the burpees.

6/5/2020 – WOD

No Zoom Classes Today or Happy Hour!

Conditioning
Make-up/Skill Day!

6/4/2020 – WOD

5pm Zoom Weightlifting

https://udel.zoom.us/j/94046616089

Password: 761155

Strength
a) Clean (full) – 5×2 (85%+ take less than 30 sec for 2 reps)
b) Push Press – 5×8 (heavy)
c) Hollow Hold – 5×30-60 seconds
—You may do the Cleans first, then superset a/b.

Conditioning
13 Min Running Clock
1 Mile Run For Time (with one 50/35# DB)
***Every minute, starting at 1:00 do 10 DB Hang Snatches 50/35#. You can switch every 5 reps. If you finish under 13 min, you will do max burpees in remaining time. Record Time & # of burpees.

WOD Notes: Whatever you PR mile time is, plan on adding about 3-4 minutes. Goal is to have a few minutes to accumulate some burpees at the end.

6/3/2020 – WOD

6:30am Zoom WOD
Meeting ID: 754 9135 3366
Password: 1z2ADP

5:30pm Zoom WOD
Meeting ID: 796 5092 2640
Password: 1fgW24

Strength
Snatch – 2 Snatches Every Minute for 12 Minutes
—1 Power + 1 Full @ 70-80%. Stay relatively light & work on hitting positions.

Conditioning
15 Min AMRAP
18 Wall Balls 20/14# To 10ft
6 (1 Strict C2B PU + 2 T2B)
12/9 Cal Assault Bike

WOD Notes: Goal is 5+ rds. WB sub = DB Thrusters with one DB in the front rack (light). Pull-up Bar complex: 1 Strict Pull-up + 2 T2B = 1 rep. If you don’t have a PU bar, you can do 10 Towel Pull-ups/DB Bent-over rows each arm & 12 Weighted Sit-ups. If you don’t have a bike, you may row, ski, or run 200m each rd.

Announcement: Please check your emails regarding Gym updates! If you didn’t receive it let me know!

6/2/2020 – WOD

5pm Weightlifting Zoom
https://udel.zoom.us/j/95082455744
Password: 830557

5:45pm Zoom WOD
Meeting ID: 770 7789 1498
Password: 8EqjjV

Strength
a) Deadlift – 5×5 @ 75%+
b) DB Lateral Raises – 3×10 (both arms same time)
c) DB Front Raises – 3×10 (both arms same time)
d) Reverse Flies – 3×15 (both arms same time)
—Superset a-d, every 4 minutes

Conditioning
6 Rounds (interval style)
10 Hang Power Cleans (increase 10/5# by rd starting at 155/105#)
3 Wall Climbs  (RX+ = 60ft HS Walk)
18/15 Cal Row
—rest 90 sec between rounds

WOD Notes: Each round should be 1:30-2 min at the most. Do you best to sprint the row. If you don’t have a rower, you can bike/ski/run. The run should take just under a min (250-300 meters).

6/1/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/72095625221…
Meeting ID: 720 9562 5221
Password: 5UES7S

5:30pm Zoom WOD
Meeting ID: 766 6754 1946
Password: 5byLsS

Warm-up
-2 Min Cardio
-30 Mountain Climbers + Spiderman Lunge Stretch
-5 Weighted Burpees + 1 Push-up each rep (2 DB’s)
-10 Hang Snatches (1 arm w/ DB)
-10 Goblet Squats
-30 Double Unders/Double Hip Tap Jumps/Single Unders
-10 Bird Dogs
-30 Sec Hollow Rock

Strength
Every 3 Minutes x 5 Sets
a) Back Squat – 3 reps @ 80%+ (5 sec eccentric – heavier than last wk)
b) DB Bench Press – 8-10 reps (3 sec eccentric)

Conditioning
5 RFT
8 Devil Press 50/35# DB’s
16 Bulgarian Split Squats 50/35# DB’s
60 Double Unders

WOD Notes: Goal is 2:30-3 min rounds (12-15 minutes). Use the same DB weights for DP & BSS. DB’s should be on the shoulders for the BSS. DU sub = 30 DU, 50 JJ’s, or 100 singles.