Programming

17/09/2019

A. Strength (00:15-00:35)

1a) Close Grip Floor Press: 4 x 5. No rest.
1b) DB Hammer Curls: 4 x 10. Rest 60s.

B. Conditioning (00:35-00:55)
Aerobic Power – Local Endurance – Goal: Slow, but consistent pace throughout – 75% effort. 

3 RFT:

750 Meter Row
10 meter Handstand Walk (or 40 Shoulder taps in wall climb / OR 100 in pushup position)
25 T2B

C. Accessory
5 Minutes of total body global foam rolling
*Pick 2-3 spots and spend 60-90s on each.

18/09/2019

A. Prep for WOD (00:00- 00:20)

10 min of Dynamic Warmup

15:00 – 20:00
Review all movements

B. Conditioning (00:30- 00:60)
Partner Conditioning – Cardiac Power- Goal: sustain a moderate level of intensity for each set splitting work as needed. DB choice should be LIGHT.

In teams of 2:

0:00 – 10:00
20 Box Jumps (24, 20)
20 DB Renegade Rows (22,5, 35)
20 Calorie Bike

12:00 – 22:00
20 Alt. DB Snatches (22,5, 35)
20 Walking DB Lunges (single Arm – 22,5, 35)
20 Hollow Rocks

24:00 – 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts

19/09/2019

A. Strength (00:15- 00:40)

1) Front Box Squat – Regular Stance: 8 x 3 @85% of 26/8, every 60s.
– If no 1RM Front Box Squat use 65% of 1RM Front Squat
– 5% more than last week

2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. only for advanced athetes
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.

B. Conditioning
Goal: GO HEAVY on carries and do NOT put KBs down once farmer carry is started. Goblet Squats/Swings should be challenging

4 Rounds – not for time:
UB 100 Meter Farmer Carry (32, 24)
25 Russian KBS (32, 24)
25 Goblet Squats (32, 24)
Rest as needed.
*If you put the KBS down during the carry access 1 Minute Wallsit hold for each time KBS are put down during the carry.

C. Accessory
Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.

20/09/2019

A. Strength (00:15 – 00:40)

C2B Pull-ups

Rx+:(50-75 reps – accumulate)
Rx: (30-50 – accumulate)
L3: (Regular Pull-ups x 30-40 – accumulate)
L2: (Partner Assisted x 30 Reps accumulate)
L1: (Ring Rows x 30-50 Reps)
Beg: (1-Arm KB Rows x 50 reps each side)

B. Conditioning (00:40-00:50)
Glycolytic Capacity – Goal: hard 90% efforts for ALL sets. Note: this is NOT MAX EFFORT. BB load choice = light/fast cycle rate. You should have AT LEAST 2:00 of rest each round.

Every 4:00 x 5 Sets:
15 Hang Power Cleans (60, 42,5)
15 Bar Facing Burpees

C. Accessory
KB Triceps Extensions: 4 x 10. Rest 60s.

 

 

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