10/10/2015
WZA WOD 3
AMRAP 7
21-15-9
HSPU
C2B Pull-Ups
rest as needed
WZA WOD 4
For time:
30 calorie row
30 wall ball shots 20/14
30 toes to bar
30 deadlifts 185/135
30 burpee box jump overs 24/20
30 deadlifts
30 toes to bar
30 wall ball shots
30 calorie row
AMRAP 7
21-15-9
HSPU
C2B Pull-Ups
rest as needed
WZA WOD 4
For time:
30 calorie row
30 wall ball shots 20/14
30 toes to bar
30 deadlifts 185/135
30 burpee box jump overs 24/20
30 deadlifts
30 toes to bar
30 wall ball shots
30 calorie row
10/9/2015
A. Close Grip Bench @ 3112 2, 2, 2, 2 rest 2 minutes (5-10% heavier than last week)
B. Power Snatch Cluster (Off Blocks 3-4" below knees) 5 x 1.1.1 *building* rest 15 seconds, rest 2 minutes (be aware of comfort versus last week)
C. Turkish Get-Ups x 8/arm (work with a barbell) only do the up-phase of the movement
D. Alternating Bicep Curls x 20 reps rest 1 minute x 3 sets
E. 50 HSPU - 10 sets of 5 UB AFAP
10/8/2015
A. Front Squat Cluster 5 x 1.1.1 rest 20 seconds, rest 3 minutes 85-90%
B. Clean Cluster (Off Blocks 3-4" below knees) 3 x 1.1.1.1 rest 20 seconds, rest 3 minutes (be aware of comfort versus past 2 weeks)
C. Glute Ham Raise - 3 x 8-10 reps @ 3011 tempo rest as needed
+
3 sets:
10 calories AB Bike
10 Burpees
25 KB Swings 53/35
10 Burpees
10 Calories AB Bike
rest 5 minutes
All at 110% effort
*record all 3 rounds*
B. Clean Cluster (Off Blocks 3-4" below knees) 3 x 1.1.1.1 rest 20 seconds, rest 3 minutes (be aware of comfort versus past 2 weeks)
C. Glute Ham Raise - 3 x 8-10 reps @ 3011 tempo rest as needed
+
3 sets:
10 calories AB Bike
10 Burpees
25 KB Swings 53/35
10 Burpees
10 Calories AB Bike
rest 5 minutes
All at 110% effort
*record all 3 rounds*
10/7/2015
20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
10/6/2015
A. Bench Press @ 70% of 1RM - 9 x 3 (3 close, 3 middle, 3 wide) rest 1 minute
B1. Calorie Row x 20/15 rest 30 seconds
B2. Double Unders x 30 seconds Max UB rest 30 seconds
B3. Muscle Ups x 5-6 reps rest 3 minutes x 3 (scale to max UB Ring Push-Ups Feet Elevated)
+
AMRAP 15
21/15 Calorie Assault Bike
15 Shoulder 2 Overhead 135/95
9 Chest 2 Bar Pull-Ups
B1. Calorie Row x 20/15 rest 30 seconds
B2. Double Unders x 30 seconds Max UB rest 30 seconds
B3. Muscle Ups x 5-6 reps rest 3 minutes x 3 (scale to max UB Ring Push-Ups Feet Elevated)
+
AMRAP 15
21/15 Calorie Assault Bike
15 Shoulder 2 Overhead 135/95
9 Chest 2 Bar Pull-Ups
10/5/2015
A. Back Squat @ 33X1 4, 4, 4, 4 rest 2:30
B. Snatch Cluster 5 x 1.1.1 rest 15 seconds, rest 2 minutes @ 70-75%
C1. Lateral Box Step Up (20/16) x 10 reps/leg (holding KB in Goblet position) rest 1 minute
C2. Hollow Rock Hold x Max Time rest 2 minutes x 3 sets
+
500m Row @ 95% (1-2 seconds faster than last week)
rest 3 minutes x 6 sets
B. Snatch Cluster 5 x 1.1.1 rest 15 seconds, rest 2 minutes @ 70-75%
C1. Lateral Box Step Up (20/16) x 10 reps/leg (holding KB in Goblet position) rest 1 minute
C2. Hollow Rock Hold x Max Time rest 2 minutes x 3 sets
+
500m Row @ 95% (1-2 seconds faster than last week)
rest 3 minutes x 6 sets
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