WODs for the Week 2/12/18

February 12, 2018

WODs for the Week 2/12/18

 

NOTE: Monday Endurance class is rescheduled for Wednesday 2/14!

We will still have Barbell Club Wednesday evening and Fundamentals on Thursday!

 

Monday

 

Strength:

Every 3 Minutes for 15 minutes (5 Sets)

Back Squat x 3 (Start at 50% of 1RM, increase each set)

-1st Rep with 4 count pause at Bottom

-2nd Rep Normal Pace

-3rd Rep Normal Pace

 

Conditioning:

3 Rounds for time (20 Min Cap)

50 Wall Balls

10 Clean & Jerk (95/65) ADV (135/95) MOD (75/55 or Less)

 

Accessory:

3x12 each

Dumbbell RDL

Hanging Knee Raise

Handstand Hold x 20-30 seconds

 

 

Tuesday

 

Strength:

Strict Press

Every 2:30 for 15 minutes (6 Sets)

Strict Press x 5 @ 55% (3 count HOLD at the top on last rep of each set using active shoulders)

 

Conditioning:

For Time

21-15-9

Power Snatch (95/65) MOD (75/55)

Toes to Bar

 

Accessory:

5 Rounds

High to Low Plank

30 Second ON / 30 Second OFF

 

 

Wednesday

 

Strength:

Clean

Every 2 Minutes for 12 Minutes (6 Sets)

1st Set: 2 @ 60% of 1RM

2nd Set: 2@ 65% of 1RM

3rd Set: 2 @ 70% of 1RM

4th Set: 2 @ 75% of 1RM

5th Set: 2 @ 80% of 1RM

6th Set: 2 @ 85% of 1 RM

 

Conditioning:

13 Min AMRAP

15/12 Calorie Row

20 Shoulder to Overhead (75/55)

15 Bar Facing Burpee

20 Front Rack Lunge (75/55)

 

Accessory:

2-3 Rounds:

20 Band Face Pull

20 Hammer Curl (10/arm)

20 Banded Tricep Ext.

 

 

Thursday

 

Skill Day:

 

Toes to Bar practice

 

6 Minute EMOM: (Both Movements, Same Minute):

5 Bench Press

5 Toes to Bar

 

Conditioning:

(Teams of 2)

3 Rounds for time

20 Partner Burpee (see video: https://youtu.be/6Nf6JWL92tw)

20 Pull Ups (MOD Ring Rows)

20 Thrusters (95/65)

20 Abmat Sit Ups (ADV Toes to Bar)

20 Wall Balls

 

Accessory:

Tabata x 2

20 Sec ON / 10 Sec OFF (Alternating)

Plank

Dumbbell Backwards Lunge

 

 

Friday

 

Strength:

Snatch

Every 2 Minutes for 12 Minutes (6 Sets)

1st Set: 2 @ 60% of 1RM

2nd Set: 2@ 65% of 1RM

3rd Set: 2 @ 70% of 1RM

4th Set: 2 @ 75% of 1RM

5th Set: 2 @ 80% of 1RM

6th Set: 2 @ 85% of 1 RM

 

Conditioning:

8 Minute AMRAP

9 Box Jumps or Step Ups

7 Pull Ups (ADV Chest to Bar) (MOD Ring Row)

5 Squat Snatch (95/65) (MOD 75/55 or less) (ADV 135/95)

 

Accessory:

3x20 each

Bulgarian Split Squat (10/leg)

Dumbbell Hip Bridge

Hollow Body Hold x 60 Seconds

 

 

 

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