Day 71: Wednesday, May 31

PREPARATION:

• 10 steps of X-Band Walks (Laterally)
• 10 Cossack Squats with plate
• 10 steps of X-Band Walks (Fwd/Bwd)
• 10 Prisoner Squats
• 10 Single-Leg Glute Bridge (5L/5R)
• Pigeon Hip Opener (1 minute each side)

STRENGTH:

E2MO2M, Front Squat as follows:

• 8 reps @ 50%, 55%
• 5 reps @ 60%, 65%, 70%

Now , take 2 minutes REST between sets

• 3 reps @ 75%, 80%, 85%
• 1 rep @ 90%

Met-Con WOD:

This is done partner-style – Partner A does 1st exercise in pairing; then Partner B does; then A does 2nd exercise in pairing; and then B does… until 3 rounds are done by both partners

3 rounds of:

• 15/12 Calorie Row
• 15 Wall Ball

REST 2 minutes

 3 rounds of:

• 15 Burpees
• 15 KB Swings @ 53/35

REST 2 minutes

3 rounds of:

• 15 Plate Sit Ups
• 15 Overhead Squats @ 45/35

 

 

 

Day 71: Tuesday, May 30

Avery and the fellas (Evan, Josh and Mathieu)

PREPARATION:

http://www.catalystathletics.com/article/2069/How-to-Quit-Short-Stepping-Your-Split-Jerks/

WE will warm up together – military drill style

• 10 Power Clean with bar
• 8 Hang Squat Clean with bar
• 6 Squat Clean with bar
• 4 Squat Clean Thrusters
• 2 Split Jerk

STRENGTH:

Use a light bar for the following:

• 1 set of 5 reps of Step to Split
• 1 set of 5 reps of  Drop to Split
• 1 set of 5 reps of Jerks from Split
• 1 set of 5 reps of Tall Jerks
• 1 set of 5 reps of Pause Jerks

REPEAT the above list with appropriate weight

Met-Con WOD:

6 rounds of the following:

• 4 Power Cleans
• 3 Squat Cleans
• 2 Thrusters
• 1 Split Jerk

Start @ 50% of your Push Press Max and build every set

REST 2-3 minutes between sets

Day 70: Monday, May 29

PREPARATION:

• Run 1 lap
• 10 reps of each of the following:

Hollow Rocks
Air Squats
Walking Lunges
Push Ups
Sit Ups
Squat Thrusts

STRENGTH:

• This week is De-Load Week, so we are going to try a few new variations of the lifts
• Use some bumper plates under the bottom part of the bench so that your head is lower than your knees

Decline Bench Press as follows:

• 10 reps @ 60%
• 8 reps @  65%
• 6 reps @ 70%
• 4 reps @ 75%
• 2 reps @ 80%
• 1 rep @ 85%
• 1 rep @ 90%
• 1 rep @ heavier 

*5 reps of Pendlay Row between each set of Decline Bench Press (use the same weight for all sets

REST 2 minutes between sets

Met-Con WOD:

AMRAP of the following in 5 minutes:

• 5 hand-release push ups
• 10 sit ups
• 15 air squats

2 minute break:

AMRAP of the following in 5 minutes:

• 5 Power Cleans @ 75#/55#
• 5 Push Press @ 75#/55#
• 5 Front Squats @ 75#/55#

2 minute break:

AMRAP in 2 minutes:

• pull ups

 

 

Day 69: Friday, May 26

PREPARATION:

• 10 reps of Good Mornings
• 10 reps of Single Leg DB Deadlift 
• 20 Mountain Climbers
• 20 Hollow Rocks

STRENGTH:

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

Met-Con WOD:

Complete on your own for time:

5 sets of:

• 10 KB Swings @ 53/35
• 10 Plate Sit Ups @ 25/15

REST 2 minutes

4 sets of:

• 10 Push Press @ 75/45
• 10 Hollow Rocks

REST 2 minutes

3 sets of:

• 10/8 Calorie Row/Bike/Ski
• 10 Toes to Bar or Knees Up

Day 68: Thursday, May 25

PREPARATION:

• 10 Jumping Jack Burpees
• 10 Shoulder Taps 
• 10 Opposite Toe Touches
• 10 Jumping Prisoner Squats
• 10 Wall-Facing Squats (“Squat Therapy”)

STRENGTH:

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

repeat the pattern for Strict Shoulder Press

Met-Con WOD:

• This is a partner workout done in groups of 2
• we will start at different stations to stagger the equipment

3 rounds of:

• 0:30 of DBell Thrusters
• REST while your partner goes
• 0:30 of AirDyne/Ski Erg for Calories
• REST while your partner goes

REST 1 minute as you head to next station

3 rounds of:

• 0:30 of Jumping Squats
• REST while your partner goes
• 0:30 of Row for Calories
• REST while your partner goes

REST 1 minute as you head to next station

3 rounds of:

• 0:30 of Max Pull Ups
• REST while your partner goes
• 0:30 of Max Hand-Release Push Ups
• REST while your partner goes

Day 67: Wednesday, May 24

PREPARATION:

21-15-9 of the following:

• Goblet Squats
• KB Swings
• One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

then:

• 8 reps of Hang Power Cleans with bar
• 6 reps of Hang Squat Cleans with bar
• 4 reps of Squat Cleans with bar

STRENGTH:

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

Met-Con WOD:

• This is a partner workout.
• Run together and then split up the other work as you like.
• Clean and Jerks must be done in 2’s
• You can do the 4 sections in any order

Complete for time:

• Run to the orange cone on Lake Avenue and back
• 50 KB Swings
• 10 Clean and Jerks @ 75% of your Max
• Run to the orange cone on Lake Avenue and back
• 50 Plate Sit Ups
• 10 Clean and Jerks @ 75% of your Max 
• Run to the orange cone on Lake Avenue and back
• 50 Push Ups
• 10 Clean and Jerks @ 75% of your Max
• Run to the orange cone on Lake Avenue and back
• 50 Wall Balls outside
• 10 Clean and Jerks @ 75% of your Max

Day 66: Tuesday, May 23

PREPARATION:

• Run 1 lap of halls
• 10 Arnold DB Seated Press
• 10 Incline DB Press
• 10 Double Rubber Band Seated Row

STRENGTH:

• 1 set of 10 reps of Bench Press @ 50%
• 1 set of  10 Pendlay Rows (use the same weight on the Pendlay Rows for all sets – just lower the bar slower on the 8-, 5- and 3 rep sets)
• 1 set of 8 reps @ 60%
• 1 set of 8 Pendlay Rows
• 1 set of 5 reps@ 85%
• 1 set of 5 Pendlay Rows 
• 1 set of 3 reps @ 90%
• 1 set of 3 Pendlay Rows
• 1 set of 1+ reps @ 95%

Met-Con WOD:

PART A> Alternate with a partner (as in, “You do 10 DL, your partner does 10 DL; you do 10 HPC, they do 10 PCL; you do 10 PP, they do 10 PP; and then on to the 8 reps)

10-8-6-4-2 of the following for time:

• Deadlift@ 65% of your Push Press max
• Hang Power Clean @ ^
• Push Press @ ^

REST 3 minutes

PART B>

AMRAP for 8 minutes of:

• 3 Pull Ups
• 3 Sit Ups
• 3 Box Jumps

add 1 rep to each round (so, 4,4,4 then 5,5,5 ,…)

REST 3 minutes

PART C>

• run 3 stairs hard/walk down in between

Day 65: Thursday, May 18

PREPARATION:

EMOM for 4 minutes of:

• 15 Air Squats
• 10 Sit Ups
• 5 Push Ups

STRENGTH:

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

then:

• 1 set of Max reps of Push Press @ ^

Met-Con WOD:

Complete for time:

• 21 Push Press (95/55)
• 21 Pull Ups (or Deadlifts @ 135/95)
•  Run to Canoe club and back
• 15 Push Press
• 15 Pull Ups (or Deadlifts)
• 400m Run (Canoe Club Loop)
• 9 Push Press
• 9 Pull Ups (or Deadlifts)
• 800m Run (St. Mary’s Loop)

Day 64: Wednesday, May 17

PREPARATION:

• 20 Jumping Jacks
• 15 Jumping Squats
• 10 Seated Box Jumps

STRENGTH:

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

Met-Con WOD: “Outside Strongman Cooker”

Working in groups of 5, complete the following:

5:00 at each station:

• Yoke Carry from cone to cone (empty)
• Tire Flip
• Prowler Push (loaded with 90# for guys and 50# for gals)
• MedBall over Shoulder (60#, 80# and 100#)

1:00 transition between stations

Day 63: Tuesday, May 16

PREPARATION:

• run 2 laps
• side shuffle main hallway there and back once
• 5 Bear Complexes with empty bar

STRENGTH:

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

Met-Con WOD:

6 minute AMRAP of:

• 3 Push Press @ 95/55
• 6 Front Squats @ 95/55
• 9 Plate Overhead Sit ups

REST 4 minutes

Complete as many rounds as possible in 6 Minutes of:

• 6 Alternating DBell Snatch
• 6 OH Lunge (3 R/3L)
• 6 Goblet Squats
• 6 Hand-Release Push Ups