28 Nov WOD – Tuesday 29 November 2016
WodBlog | AdminCoach’s Surprise!
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3-3-3-3-3
OH Squat
* Optional Finisher
OH Squat Ladder
3-3-3-3-3
OH Squat
* Optional Finisher
OH Squat Ladder
3-3-3-3-3
OH Squat
* Optional Finisher
OH Squat Ladder
PART 1:
To be done 30 minutes before class
Back Squat
3-3-3-3-3
– Build to a heavy 3 and hold the same weight across the 5 working sets.
Try to be at a heavier weight than you did on 10/31, especially if you hit a new 1RM earlier this month!
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
Every 2 minutes x 3 rounds
– 15 calories Assault bike
Every 4 minutes x 2 rounds
– 30 calories Assault bike
Every 6 minutes x 1 round
– 60 calorie Assault bike
– Keep the clock running from the start. The faster you finish the more rest you will get. Each effort is meant to be done at a sprint; sandbagging through this will just waste your time!
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Gymnastics
Pullup
Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 65/45lbs
Gymnastics
Kipping + Chest to Bar Pullups
Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 95/65lbs
Gymnastics
Max Chest to Bar Pullup
Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 135/95lbs
PART 1:
To be done 30 minutes before class
Snatch
2-2-2-2-2
– Work up to a heavy double and practice making consistent reps at that weight.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 rounds for time:
7 Power snatch (165/115)
7 Burpee bar muscle ups
– Goal is to finish in under 6 minutes. You are gonna have to move fast!
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Alternating Tabata
Back Squat
Lunges
* 8 total Rounds = 2 x Rounds Tabata
Alternating Tabata
Back Squat (75/45lbs)
Jumping Lunges
* 8 total Rounds = 2 x Rounds Tabata
Alternating Tabata
Back Squat (95/65lbs)
Jumping Lunges
* 8 total Rounds = 2 x Rounds Tabata
REST DAY
Recovery is CRUCIAL!
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Part 1:
Find a heavy 5 rep of Bent Over Barbell Row and Bench Press
Part 2:
3 Rounds
15 Bent over Barbell Row
15 Bench Press
Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press
Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above
Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press
Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 70% of weight above
Do Beyond Rx’d programming for the day.
Rest 15 minutes
4 rounds for time:
15 cal Assault Bike
10 Hang power clean (165/115)
15 Ring dips
10 Hang power clean (165/115)
– Goal is to finish in under 12 minutes. There is a 15 minute cap for this workout. Try to maintain unbroken sets on those hang power cleans. Scale the weight if you are unable to do at least 2 rounds unbroken.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Part 1:
4-4-4-4
Split Squats
Part 2:
400m Single Arm Farmers Carry for time
Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (¼ Bodyweight)
Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (½ Bodyweight)
PART 1:
To be done 30 minutes before class
Front Squat
3-3-3-3-3
– Build to a heavy 3 and hold the same weight across the 5 working sets.
Try to be at a heavier weight than you did on 11/7.
Push Press
3-3-3-3-3
– Build to a heavy 3 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 11/7.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?
Rest 4 minutes
“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Best ever seen is 12. Are you up for the challenge?
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Benchmark Workout
Chewbacca
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (16/12kgs)
40 MB Clean (14/10lbs)
500m Run
Benchmark Workout
Chewbacca
1km Row
50 Wall Ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row
Benchmark Workout
Chewbacca
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 MB Clean
1km Row
Do Beyond Rx’d programming for the day.
Rest 15 minutes
For Quality:
-10 Rope Climbs (Legless)
OR
-10 Peg Board ascents
-50 Hip extensions (25/15)
– To add difficulty to the rope climbs, start and finish from a seated position. If this will be your first attempts at the Peg board, only go up halfway for each rep. Try to perform a more difficult variation than on 10/31.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Benchmark Workout
Outcast
AMRAP 16min
5 Power Clean (75/55lbs)
8 Jumping Chest to Bar
Pullups
50 Single Jumps
Benchmark Workout
Outcast
AMRAP 16min
5 Power Clean (155/115lbs)
8 Pullups
30 Double Unders
Benchmark Workout
Outcast
AMRAP 16min
5 Power Clean (185/135lbs)
8 Chest to Bar Pullups
30 Double Unders
PART 1:
To be done 30 minutes before class
Deadlift
3-3-3-3-3
– Build to a heavy 3 and hold the same weight across the 5 working sets
PART 2:
Do Beyond Rx’d programming for the day.
Rest 15 minutes
Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
– This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.
For quality:
25 Hip extensions
25 Back extensions
25 Hip & back extensions
– Goal is to be able to complete this series of movements by doing each section of 25 reps unbroken. If done correctly, it is much harder than it looks. If you need to break the sets, then complete the reps however you can.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Gymnastics
Max Pushup
Weightlifting
1 or 3 Rep Max Back Squat
Gymnastics
Max Pushup
Weightlifting
1 Rep Max Back Squat
Gymnastics
Max Pushup
Weightlifting
1 Rep Max Back Squat
Recovery is CRUCIAL!
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
AMRAP 10min
10 Shoulder to Overhead
10 Strict Ring Pullup
AMRAP 10min
10 Shoulder to Overhead (115/75lbs)
10 Strict Pullup
AMRAP 10min
10 Shoulder to Overhead (135/95lbs)
10 Strict Pullup
PART 1:
To be done 30 minutes before class
Press
3-3-3-3-3
– Build to a heavy 3 and hold the same weight across the 5 working sets. Try to use a heavier weight han you did on 11/1.
“Gymnastics test”
1 attempt for max push ups.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
Rowing Intervals
Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.