Successory Day
30 Minute EMOM
Row/Run/Bike – 150 meters
Bicep Curls – 40 seconds
Skull Crushers – 40 seconds
Dumbbell Romanian Deadlifts – 40 seconds
Ab exercise – 40 seconds
Notes: It’s almost beach season! Let’s give the nervous system a rest today and work on some bodybuilding movements.
2021 04 07
Strength:
Pull-up cycle week 2
Every 1.5 min for 7 rounds
3 Segmented Negatives/Negatives/30 Second Hold
Notes: Wherever you tested at last week, you will use that for today’s EMOM. For the segmented pull-ups, pause at 3 different locations for 3 seconds each. Be patient with this cycle, trust the process, you’ll get the pull-ups soon.
WOD:
15 minute AMRAP
55 Double Unders
7 Hang Clean and Jerks (135/95)
2021 04 06
Heavy Day – Squat Cycle week 2
Front Squats
3×8 @ 70%
Back Squats
3×7 @ 65%
Notes: 3 second eccentric, 2 second bottom pause
Last week was tough! We will try to go up in weight this week. If you need to rack the bar for a quick break during sets go for it but make sure to push through that struggle!
2021 04 05
Skill:
Handstand Walk Practice
WOD:
“Jackie”
For Time:
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
2021 04 03
Passion WOD
100 Double Unders
800 Meter Barbell Carry (95/65)
100 Burpees
Indoor Option:
50 Lunges (95/65)
25 Burpees Over Bar
50 Double Unders
50 Lunges (95/65)
50 Double Unders
25 Burpees Over Bar
50 Lunges (95/65)
2021 04 03
Oly – Snatch Cycle Day 1
1 set x 2 reps @ 65%
1 set x 2 reps @ 70%
2 sets x 1 rep @ 75%
Focus: keep the bar close, jump straight up, quick pull underneath
WOD:
3 sets:
4 min AMRAP
5 Shuttle Sprints (10 meters each)
8 Renegade Rows (pick weight)
-rest 2 minutes between AMRAPs-
2021 04 01
Strength – Pull-up cycle day 1
We will be starting a pull-up strength cycle today. Multiple times each week we will work on building up our strict strength as well as practicing the skill of kipping, butterfly, and chest to bar.
WOD
20 Shoulder to Overhead (135/95)
100 Air Squats
20 Shoulder to Overhead (135/95)
Notes: It’s a sprint, go hard, go fast! Don’t hold back today. We want to push a heavier weight overhead while moving quickly through a large set of bodyweight squats. This is one of those workouts where you need to push your pace to really feel the effects so test yourself today.
2021 03 31
2021 03 31
Heavy Day – Squat Cycle Day 1
Front Squats
4×8 @ 65%
Back Squats
2×8 @ 60%
Tempo – 3 sec eccentric, 2 second pause at bottom
Accessory Work (done between squat sets)
12 reverse flies
12 alternating v-ups
20 russian twists
12 plank knee to elbow
Notes: It’s going to be spicy!
2021 03 31
New Cycles start today!
Skill:
Handstand Walking
WOD:
3 Rounds:
500 meter row
70 double unders
-rest 2 min-
Notes: Work out any soreness from the open, focus on learning to handstand walk and treat each round of the WOD like an all out sprint.
2021 03 30