Day 48: Thursday, April 18

Image may contain: one or more people and shoes

PREPARATION:

If you have not done the One Arm Hang Test, please do so. Left and Right Arm.

You could also do the Handstand Hold against the Wall (heels only against wall) for time.

  • 10 reps of KB/DB Push Ups
  • 10 Dual KB/DB Rows
  • 10 Good Mornings with light weight (more than the bar)

STRENGTH:

Deadlifts, as follows, using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 7 reps @ 60%
  • 1 set of 6 reps @ 70% (extra warm up set)
  • 1 set of 5 reps @ 85% 
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Repeat for Strict Shoulder Press

Met-Con WOD:

With a partner, split the reps as necessary:

  • 40/32 Calorie Ski (partner holds Med Ball Overhead)
  • 40 Push Ups (one working at a time)
  • 40/32 Calorie Row (partner holds a Plank)
  • 40 Sit Ups (one working at a time)
  • 40/32 Calorie Air Assault or 80/72 Calorie Bike (partner Dead Hangs from pull up bar)
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Day 47: Wednesday, April 17

No photo description available.

PREPARATION:

  • Three sets of:
    • 3 reps of Double Kettlebell Overhead Squats
      (stick to the tempo, slow descent, 3 second hold)

STRENGTH:

Squats, as follows, using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70% (extra warm up set)
  • 1 set of 5 reps @ 85% 
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

Complete 5 rounds of:

  • 18 KB Swings
  • 12 Goblet Squats
  • 6 Burpees

*10 Calorie Ski or 10 Calorie Air Assault or 20 Calorie Bike or 12 Calorie Row after each round

REST 2:00 between efforts (if you are getting cooked, do only 4 rounds; don’t lessen the REST)

Day 46: Tuesday, April 16

Image may contain: 1 person, living room and indoor

PREPARATION:

  • Run 2 laps or Row/Ski/Bike 400m
  • 20 Air Squats + 15 Hollow Rocks + 10 Push Ups + 5 Goblet  Squats with pause
  • 10 Wide Stance Rock on Forearms + 10 Spiderman Rocks (these are hip openers)

STRENGTH:

Cleans, as follows, using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70% (extra warm up set)
  • 1 set of 5 reps @ 85% 
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

PART A> Triple Play

Split up the work as your group sees fit; ideally, we can move through the cardio equipment

In a group of 3:

  • 90 Calories on Rower/Bike/Ski/Air Assault
  • 45 Deadlift @ 135/95 (or 65% of Clean max)
  • 75 Calories on Rower/Bike/Ski/Air Assault
  • 36 Power Clean & Jerk @ 95/65 
  • 60 Calories on Rower/Bike/Ski/Air Assault
  • 27 Back Squat @ 95/65 
  • 45 Calories on Rower/Bike/Ski/Air Assault
  • 18 Front Squat @ 95/65
  • 30 Calories on Rower/Bike/Ski/Air Assault
  • 9 Thrusters @ 75/55
  • 15 Calories on the Rower/Bike/Ski/Air Assault

Day 45: Monday, April 15

Image may contain: one or more people, people sitting and shoes

PREPARATION:

  • 10 Burpees (alternate with a partner, but still do 10 each)
  • 10 Plate Ground to Overhead with a Squat
  • 10 Standing Hammer Curl to Press

STRENGTH:

Bench Press as follows using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps of Pendlay Rows
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps of Pendlay Rows
  • 1 set of 5 reps @ 85%
  • 1 set of 5 reps of Pendlay Rows
  • 1 set of 3 reps @ 90%
  • 1 set of 5 reps of Pendlay Rows
  • 1 set of 1+ reps @ 95%
  • 1 set of 5 reps of Pendlay Rows

Met-Con WOD:

Complete the following with a partner, with only one person working at a time:

For the 40 reps, switch every 10 reps; for the 20 reps, switch every 5 reps

  • 40 Air Squats
  • 40 Deadlifts @ 115/75
  • 40 Sit Ups
  • 40 Push Press @ 75/45
  • 40 Pull Ups (or version)
  • 40 Power Cleans @ 75/45
  • 40 Wall Ball
  • 40 Power Snatch @ 55/35 
  • 80 Double Unders (or 160 Singles)
  • 20 Power Snatch @ 55/35
  • 20 Wall Ball 
  • 20 Power Cleans @ 75/45
  • 20 Pull Ups
  • 20 Push Press @ 75/45
  • 20 Sit Ups
  • 20 Deadlifts @ 115/75
  • 20 Air Squats

Day 44: Friday, April 12

 

hand

PREPARATION:

  • Handstand tunnel crawl 
  • 20 Jumping Jacks
  • 10 Good Mornings + 8 RDL Groovers + 6 Rubber Band Hip Hinge
  • 5 Rack KB Box Squats

STRENGTH:

Deadlifts, as follows, using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70% (extra warm up set)
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90%

Repeat for Strict Press

Met-Con WOD:

In groups of three:

  • 15 Push Ups
  • 1:00 on Air Assault/Ski Erg/Bike or Rower

REST while 2 other people take their turns

  • 3 Atlas Stone to Shoulder
  • 1:00 on Air Assault/Ski Erg/Bike or Rower

REST while 2 other people take their turns

  • 5 Log Press (or Fat Bar)
  • 1:00 on Air Assault/Ski Erg/Bike or Rower

REST while 2 other people take their turns

  • 5 reps of Racked KB Box Squats
  • 1:00 on Air Assault/Ski Erg/Bike or Rower

REST while 2 other people take their turns

 

Day 43: Thursday, April 11

Image may contain: 1 person

PREPARATION:

  • 25 Jumping Jacks + 20 Air Squats + 15 Sit Ups + 10 Push Ups
  • 5 Jumping Squats with a bar or small load

STRENGTH:

Squats, as follows, using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70% (extra warm up set)
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90%

Met-Con WOD:

bd

Day 42: Wednesday, April 10

Image may contain: 1 person, living room, shoes and indoor

PREPARATION:

    • 10 Air Squats with pause at bottom
    • 10 Tall Cleans with bar

    • 10 Push Jerks with bar

STRENGTH:

Clean, as follows, using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70% (extra warm up set)
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90%

then:

  • peel off a few plates and then perform a heavy Clean & Jerk max for today

Met-Con WOD:

“Death by DT”

AMRAP in 18:00 of:

  • 1 Deadlift  + 1 Hang Power Clean + 1 Push Jerk @ 65% of today’s Clean & Jerk Max + 1 Burpee
  • 2 Deadlifts + 2 Hang Power Cleans + 2 Push Jerks + 2 Burpees
  • 3 DL + 3 HPC + 3 PJ + 3 B
  • 4 DL + 4 HPC + 4 PJ + 4 B
  • 5 DL + 5 HPC + 5 PJ + 5 B
  • then start again at 1+1+1+1; 2+2+2+2; and so forth until time runs out

 

Day 41: Tuesday, April 9

Image may contain: one or more people

PREPARATION:

  • 20 Air Squats + 15 Sit Ups + 10 Push Ups 
  • 10 DB Floor Presses
  • 10 DB Bent-Over Rows

STRENGTH:

Bench Press as follows using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 8 reps of Pendlay Rows
  • 1 set of 6 reps @ 60%
  • 1 set of 6 reps of Pendlay Rows
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps of Pendlay Rows
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps of Pendlay Rows
  • 1 set of 3+ reps @ 90%
  • 1 set of 3 reps of Pendlay Rows

Met-Con WOD:

In a  group of 4, with 2 people working, two people RESTING:

  • ATHLETE 1 – Row 250m
  • ATHLETE 2 – Max KB Swings
  • ATHLETES 1 and 2 Switch and repeat
  • ATHLETES 3 and 4 – REST

then: ATHLETES 3 and 4 WORK and ATHLETES 1 and 2 REST

Repeat this pattern for:

  • Hang Power Clean and Jerk @ 95/65
  • Back Squats @ 95/65
  • D-Ball Over the Shoulder

Day 40: Monday, April 8

steo

Day 39: Thursday, April 4

 

Image may contain: 2 people, shoes and indoor

Excellent effort by all!

PREPARATION:

  • 25 Jumping Jacks
  •  10 Strict Press + 10 Good Mornings + 10 RDL Groovers (with a bar)

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Strict Press @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85%

Repeat for Deadlifts (since we will not be here tomorrow)

Met-Con WOD:

This whole WOD takes 8:30 to complete – go after it with a vengeance!!!

Three rounds of the following:

Against a 90-second running clock…

  • 24 Air Squats
  • 10/6 Calorie Row
    Max Rep Burpees in remaining time

REST 2:00 between rounds