Olympic Weightlifting WOD, January 23, 2020

January 22, 2020

Cycle 1: Time to start over Wk 3

Snatch (Weight)
E90sec x10

3 @ 50%
*Try the full lift

Clean (Weight)
E90sec x10

3 @ 50%
*Try the full lift

Split Jerk (Weight)
E2M x5

3 @ 50%
*1sec pause in catch

Snatch Grip Deadlift (Weight)
E2M x5

3 @ 100%Sn
*Pull to the power position

WOD WOD, January 23, 2020

January 22, 2020

Newlyn Street carryathlon

Warm-up
a) Gym length athletic flow/run prep
b) skip prep
30sec x singles
30sec x forward / backward singles
30sec x side 2 side singles
30sec x doubles
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w/ a partner

1600m run (2x400m each)
200m Deadball carry (50m blocks each)
200 DU (50 each)
200m FR carry (50m blocks each)

Both carries walk together
Rx Dball 55/35
Rx KB 20/12kg

VARIATIONS:

Run: Row 400m blocks
Dball: Reduce load
DU: 75 Singles
KB: Reduce load

Necessities
Midline / Pchain Finisher w/buddy

8 x Wall Ball SL glute bridge p/side
15sec x star plank OR side plank p/side
x 3 sets of each M4M

WOD WOD, January 22, 2020

January 21, 2020

Booty Build WK2

Warm-up
30sec Glute activation each side
Banded walks 10 step fwd/back
10 Banded squats with pause
10 Banded psoas march with pause

30sec Glute activation each side
Bankded walks 10 step sideways
10 Banded squats with pause
10 Banded psoas march with pause

Back Squat (Weight)
E3M

4×4 @ 50%

*1sec pause each rep
*Strict %

*after each set perform 30sec tuck hold

Metcon (3 Rounds for reps)
Engine Option:

Row Incremental:

3 Minutes on
2 Minute off
x 3 sets

*Pace of interval should increase each set
*Record each round total metres

Post WOD PUMP
Groups of 3:

EMOM 12
Min 1: 5-8 Strict C2B/PU/banded PU
Min 2: 8-12 Push-ups
Min 3: 5-8 seated DB strict press (2 DB’s)

1min rest/transition

EMOM 12
Min 1: 8-12 Ring rows
MIn 2: 20 banded tricep push downs
Min 3: 5/5 Heavy DB/KB rows

*aim for slightly more reps from last week
* split class to both EMOMs then swap

WOD WOD, January 21, 2020

January 20, 2020

The Long Game

Warm-up
A) 3 Sets of

10m x Pause Baby crawl
10m x Gymnastics style bear crawl
30-second reverse grip passive hang

B) TGU tech

Metcon (AMRAP – Reps)
10 Minute AMRAP for quality

Alt sides turkish get ups

*Weight : slight increase to last week, or, the same
* Record load and total reps for reference not for competition

Metcon (Calories)
In teams of 3, 21 minutes for cals ( 7 sets each )

Work in EMOM style

P1: 60 seconds bike / ski
P2 : 30 Second low ring support / Push up support
P3 : FULL REST / CLOCK WATCH

INTENT:

*Go straight from bike to support – if you cant hold, you are biking to fast!
* Track pace in comments ( RPM ) – not a sprint today – blood flow and breathing. Avoid spikes in pace show us your consistency

COOL DOWN
400m walk

WOD WOD, January 20, 2020

January 19, 2020

Bergeron Beep test…ish

Cluster (Weight)
Squat Clean Thruster

E3M x5

3 Clusters (reset at bottom)
100m slow jog

*Building up to heavy-ish but smooth triple
*Drop and reset bar if you have 15s or higher

Metcon (Time)
For time:

400m run
3 rounds of Bergeron beep test
400m run
3 rounds of Bergeron beep test
400m run

Bergeron beep test:

7 Thrusters
7 Pull ups
7 Burpees

*15min cap
Rx 35/25

VARIATIONS:

Run: Row same distance or 300m Run
Thruster: reduce weight/Front squat/Push press
PU: Jumping/ring rows

COOL DOWN
KB Quad Smash

WOD WOD, January 19, 2020

January 18, 2020

Cindy’s Sunday Stroll

Metcon (Calories)
E4M x5 sets

60sec Row/Bike/Ski

*in rest complete
5 Strict pull ups
10 Hand release push ups
15 Banded squats
Metcon
400m Sandbag/Deadball carry

In Pairs.

Walk together. Change every 50m.

Go light today!

WOD WOD, January 18, 2020

January 17, 2020

Super Saturday
Grab a mate and GO

Metcon (Time)
In Pairs 27 minute cap

3 Rounds for time

200m Run together
20 x Strict HSPU
400m Run together
20 x Synchro BF Burpees
40 x Deadlift 70/45kg

OPTIONS:
Run : Row
HSPU Open standard
Burpee : Nurpee / step over
DL : light weight

WOD WOD, January 17, 2020

January 16, 2020

Friyay SPRINT

Warm-up
A) Gym Length athletic Flow + Glute / Scap Prep
B) Demo for Glute bridge BP

Functional Body Building
Perfrom 3 sets @ each station rotation

1. 16 x Dual KB FR Alternating Reverse lunges ( 8/8)
2. 16 x SA DB Glute bridge Bench Press @3011 (8/8)
3. 20 Second L – Hang / Tuck Hang into 20-second RKC plank

*Set up on a 2-minute rotation to build in rest ( 18 mins total)

Metcon (Time)
Variance SPRINT triplet – 12 minute cap

2 Rounds for time

35 x Wall Ball
21 x DB Snatch
15 x Pull up

REST 3 Minutes

15 x Pull ups
21 x DB Snatch
35 x Wall Ball

Rx + C2B Pull Ups

OPTIONS:

WB : Reduce Load / Height / Goblet
DB : Reduce Load
PU : Jumping / RR

COOL DOWN
Couch stretch mins per side
Pigeon Pose 2 mins p/side

Olympic Weightlifting WOD, January 16, 2020

January 15, 2020

Cycle 1: Time to start over Wk 2

Snatch (Weight)
EMOM 15

2 @ 50%
*Try the full lift

Clean (Weight)
EMOM 15

2 @ 50%
*Try the full lift

Split Jerk (Weight)
E2M x5

3 @ 50%
*1sec pause in catch

Snatch Grip Deadlift (Weight)
E2M x5

3 @ 90%Sn
*Pull to the power position

WOD WOD, January 16, 2020

January 15, 2020

Turk Alert
Its been a minute… the Turkish get-up is BACK

Warm-up
A) 5 rounds in pairs
30sec row
30sec inchworm walkouts w/ push up

B) TGU tech

Metcon (AMRAP – Reps)
TGU – skill session / body priming

10 Minute AMRAP for quality

Alt sides turkish get ups

*Weight : Start light, move well, we will be progressing load / time frame over weeks
* Record load and total reps for reference not for competition

Metcon (Calories)
Mixed Interval Goodness
With a partner

(you do a set, I do a set)

4 Rounds (each)
1 set on rower or bike

1 set is:
45sec on/15sec off
30sec on/30sec off
15sec on/45sec off

*For max cals

Core / Stability
Post WOD Midline

30sec on/30sec off x4
Gymnastic bridge