WOD WOD, June 1, 2020

May 31, 2020

Monday Hero WOD

Warm-up
1. General hip & chest flow
2. Barbell progressions
3. 2-4-6 mini round of WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

WOD WOD, May 30, 2020

May 29, 2020

Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20

3 x Power Snatch
15 x Wall Balls
Rest 1 Minute

Rx: 50/30kg , 20/14lbs

WOD WOD, May 29, 2020

May 28, 2020

Friday

Warm-up
5mins general warm up/movement
then
Midline prep
Burpee dymanics prep
Metcon (AMRAP – Reps)
EMOM 20

1- 15 Sit ups
2- 10 burpees

Modify:
Drop reps to give at least 15sec rest each round

Functional Body Building
Hinshaw test – 5mins

5/10kg Plate

20sec Bent over row fast
20sec Plate hold at chest
20sec Bent over row slow

WOD WOD, May 28, 2020

May 27, 2020

Thursday

Warm-up
3 sets
150m Jog
10 Spiderman lunges
20sec HS hold
Then
6 WOD lunges
4 HSPU / Variation of
Metcon (2 Rounds for reps)
AMRAP 10

400m Run
12 x Offset KB FR Reverse Lunges ( 6/6 )
8 x HSPU / Open HSPU / Push Up

REST 5 Minutes & Repeat!

Rx : 24/16kg KB x 1

Aim for 80 % aiming for consistency
Select a load / option to enable unbroken reps

EXTRA CREDIT
5-10 minute Yoga Flow Post WOD

WOD WOD, May 27, 2020

May 26, 2020

Wednesday

Warm-up
3 sets
20sec dead hang
3 KB movements w/ lighter bell
then
1 round of KB part of WOD
Metcon (5 Rounds for reps)
5x AMRAP 4

3 Strict pull ups
3 KB Deadlifts
3 KB SDHP
3 KB Swings
1min rest

*Increase KB movement by 1 each round
*Start at the beginning each AMRAP

Rx 20/12
Rx+ 24/16 (must be strict PU also)

Metcon
Tabata

Alt FR holds w/ WOD weight KB

WOD WOD, May 26, 2020

May 25, 2020

Tuesday

Warm-up
3-5mins general warm up/movement
then
Back to basics technique progressions
Power clean
Shoulder to overhead
TTB
Metcon (2 Rounds for reps)
AMRAP 5

3 x Power Cleans
3-6-9-12… Lateral Burpees over bar

REST 3 Minutes

AMRAP 5

3 x Shoulder 2 Overhead
3-6-9-12… T2B / V-Up / Sit up

Rx : 50/30kg

Metcon
Part B – 2-3 sets

30 Sec Hollow hold / Variation
30 Sec / side Stationary suitcase hold
60 Second Plank
Rest 90

WOD WOD, May 25, 2020

May 24, 2020

Monday

Warm-up
Tabata
Skip
Alt btw lunges & squats
Metcon (AMRAP – Reps)
1min on/1min off x10
5 Good for You’s
Max DU in remaining time

Good for You:
Jump lunge R + Jump lunge L + Jump squat

Modify:
GFY: Same movements but no jump
DU: Singles or practice

Accessory
E30sec x5mins alt btw
a) 6-10 Push ups
b) 6-10 sit through

WOD WOD, May 23, 2020

May 22, 2020

Saturday

Warm-up
3 sets
100m Run
5 push ups
10 lunges
15 Beat swings
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Pull ups
20 Squats
200m Run

5min rest

Metcon (AMRAP – Rounds and Reps)
AMRAP 10

10 Push ups
20 Lunges
200m Run

Modify:
Machines for runs
Ring rows for pull ups
Knee push ups

WOD WOD, May 22, 2020

May 21, 2020

Friday

Warm-up
3 rounds
30sec skip
BB progressions
Metcon (Weight)
Part A – Leg Strength
E 2:30 x6

1 Hang squat clean + 4 Front squats
3-5 Strict pull ups/ring rows

*working upto medium weight

Metcon (Time)
Part B – Conditioning

For time – 10min cap

10-20-30-40-50 DU
5-10-15-20-25 SL V-ups

Modify:
Same number singles for doubles
Sit ups for SL V-ups