Monthly Archives: May 2019

Day 74: Thursday, May 30

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PREPARATION:

  • 10 Good Mornings + 10 RDL with bar
  • 20 Air Squats
  • 5 Inchworms
  • 10 Push Ups with Shoulder tap

STRENGTH:

Strict Press as follows (use 100% of your Max):

  • 1 set of 8 reps @ 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

Met-Con WOD:

Complete 2 rounds of the following for time, work with a partner to split up the reps however you wish:

  • 60 DB Alternating DB Snatches (DB starts from floor each rep; switch hand each rep)
  • 50 Push Ups
  • 40 DB Walking Lunges
  • Run the Canoe Club Loop
  • 30 Seated Barbell Press (on a bench)
  • 20 Plate Overhead Sit Ups
  • 10 Heavy DB Curls (5R/5L)
  • 5 Pull Ups

Day 73: Wednesday, May 29

A former CPHS Track star; a current CPHS Track star; and future prospects:)

PREPARATION:

  • Med Ball Relay in the hall
  • 10 Goblet Squats + 5 Paused Goblet Squats
  • 10 Back Squats with bar + 5 Paused Back Squats with bar

STRENGTH:

Squats as follows (use 100% of your Max):

  • 1 set of 8 reps @ 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%

Met-Con WOD:

3 rounds of:

  • 1:30 Bike/Ski/Row
  • 5 reps of Ground to Shoulder with D-Ball/Atlas Stone/Sandbag @ heavy

REST 1:00 between rounds

3 rounds of:

  • 1:00 Bike/Ski/Row
  • 15 reps of Push Ups

REST 1:00 between rounds

3 rounds of:

  • 0:30 Bike/Ski/Row
  • 10 reps of (KB Snatch + Lunge)

REST 1:00 between rounds

Day 72: Tuesday, May 28

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PREPARATION:

  • Hang from the bar with both hands, and then alternate hands
  • 25 Air Squats + 15 Goblet Squats + 5 Paused Goblet Squats
  • With a bar….
    • 3 Muscle Cleans
    • 3 Push Press
    • 3 Power Cleans
    • 3 Squat Cleans
    • 3 Front Squats
    • 3 Push Press
    • 3 Squat Clean Thrusters

STRENGTH:

Cleans as follows (use 100% of your Max):

  • 1 set of 8 reps @ 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%

Met-Con WOD:

Complete the following for time with a partner (group of 2) – split the work:

  • 30 Wall Ball 
  • 30 Double Unders
  • 30 Hanging Power Cleans @ 95/65* 
  • 30 Pull Ups
  • 30 Deadlifts @ 95/65
  • 30 Sit Ups
  • 30 KB Swings 24/16 kg
  • 30 Toes to Bar or Knees Up or Hollow Rocks
  • 30 Push Press @ 95/65 
  • 30 Air Squats
  • 30 Hanging Power Snatch @ 95/65 
  • 30 Burpees

*use a weight that you know you can handle for all bar work 

Day 71: Monday, May 27

Image may contain: 3 people, shoes

PREPARATION:

  • Run 2 laps or Row/Ski/Bike 2:00
  • 10 Slam Balls
  • 10 Good Mornings + 10 RDL

STRENGTH:

Since we missed Friday…..

Deadlift as follows:

  • 8-7-6-5-4-3-2-1 reps
  • heavier each set (first set should be approximately 50%)

REST 2:00 between sets

Bench Press as follows:

  • 1 set of 8 reps of Bench 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%

Met-Con WOD:

  • we may have to wait to use ergs in this workout – we can handle it:)
  • if you hate Push Ups*, you may substitute Wall Balls, Bicep Curls, or Sit Ups)

Complete the following couplet:

  • 20-18-16-14-12-10-8-6-4-2 Calorie Row/Ski/Bike
  • 2-4-6-8-10-12-14-16-18-20 Push Ups* (perform Sit Ups after a Ski session

After every two intervals (after 18/4; after 14/8; after 10/12; after 6/16; and after 2/20), Farmer’s Carry 2 lengths (up and back in weight room) @ As Heavy as Possible

Day 70: Friday, May 24

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PREPARATION:

  • Row/Ski/Bike 2:00
  • 10 Slam Balls
  • 10 Good Mornings + 10 RDL

STRENGTH:

Deadlift as follows:

  • 8-7-6-5-4-3-2-1 reps
  • heavier each set (first set should be approximately 50%)

REST 2:00 between sets

Met-Con WOD:

  • we may have to wait to use ergs in this workout – we can handle it:)
  • if you hate Push Ups*, you may substitute Wall Balls, Bicep Curls, or Sit Ups)

Complete the following couplet:

  • 20-18-16-14-12-10-8-6-4-2 Calorie Row/Ski/Bike
  • 2-4-6-8-10-12-14-16-18-20 Push Ups* (perform Sit Ups after a Ski session

After every two intervals (after 18/4; after 14/8; after 10/12; after 6/16; and after 2/20), Farmer’s Carry 2 lengths (up and back in weight room) @ As Heavy as Possible

 

Day 69: Thursday, May 23

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Dawson and Jamie went for it!! 

PREPARATION:

  • Run 1 lap
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 RDL with bar
  • 10 Thrusters with bar

STRENGTH:

E2MO2M, for 16 minutes, complete:

  • 1 Pause Back Squat + 1 Back Squat
  • start @ 50% of your Max and build accordingly throughout the sets

Met-Con WOD:

  • 30 Thrusters 45/35 
  • 30 Jumping Pull Ups
  • RUN to Ball Diamond Shack and back
  • 20 Thrusters 65/40 lbs
  • 20 Bent Over Barbell Rows 65/40 
  • RUN to Ball Diamond Shack and back
  • 15 Thrusters 75/45 
  • 15 Pull Ups
  • RUN to Ball Diamond Shack and back
  • 10 Thrusters 85/50 
  • 10 Chest to Bar Pull Ups
  • RUN to Ball Diamond Shack and back
  • 5 Thrusters 95/55
  • 5 Muscle Ups (or a scaled version
  • RUN to the Boat Launch and back

Day 68: Wednesday, May 22

Image may contain: 1 person, smiling

PREPARATION:

With a bar….

  • 3 Muscle Cleans
  • 3 Push Press
  • 3 Power Cleans
  • 3 Squat Cleans
  • 3 Front Squats
  • 3 Push Press
  • 3 Squat Clean Thrusters

STRENGTH:

  • 7 reps of Hang Power Cleans @ 50%
  • 6 reps of Power Cleans @ 60%
  • 5 reps of Hang Cleans @ 65%
  • 4 reps of Squat Cleans @ 70%

then, using two 45# bumper plates as “blocks”, perform:

  • 6 sets of 1 rep Squat Cleans from the blocks (INCREASE load each set)

REST 2:00 between all sets

Met-Con WOD:

“Four-play” with a 24:00 time cap

Four people on a team – add up the weight, in pounds, of three of your members (Heaviest + two lightest).

  • Row/Ski/Bike that total number of Calories as quickly as possible (alternate as you see fit)
  • after each effort, 4 reps of D-Ball over Shoulder

 

Day 67: Tuesday, May 21

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“Well, it doesn’t work. Lowering standards just leads to poorly educated students who feel entitled to easy work and lavish praise.”

PREPARATION:

2 rounds of the following:

  • 4 Pullups
  • 8 Burpees
  • 12 Goblet Squats

STRENGTH:

  • Bench Press as follows:
    • 1 set of 8 reps @ 55%
    • 1 set of 5 reps @ 65%
    • 1 set of 5 reps @ 70%
    • 1 set of 4 reps @ 75%
    • 1 set of 4 reps @ 80%
    • 1 set of 4 reps @ 85%
    • 1 set of Max reps @ 80%

    REST 2 minutes between sets

Met-Con WOD:

PART A>

AMRAP in 18:00 of “Painstorm”:

  • 5 Deadlift @ 115/75 (or 55% of Max Push Press)
  • 5 Power Clean @ 115/75
  • 5 Front Squats @ 115/75
  • 5 Shoulder to Overhead @ 115/75
  • 5 Back Squats @ 115/75

REST 5 minutes

PART B> “Push n Brace n Pull”

15-10-5 for time of:

  • Pull Ups
  • Hand-Release Push Ups)
  • V-Ups
  • Bench Press @ 95/55 (or 60% of your Max Bench Press)

Day 66: Friday, May 17

Image may contain: 2 people, shoes and indoor

PREPARATION:

  • 15 Thrusters with bar
  • 20 KB Swings
  • 20 Rubber Band Lat Pulls
  • 10 Good Mornings

STRENGTH:

Using 90% of your new Max Deadlift:

  • 1 set of 8 reps @ 50%
  • 1 set of 7 reps @ 60%
  • 1 set of 6 reps @ 75% (extra warm-up set)
  • 1 set of 5 reps@ 85%  
  • 1 set of 3 reps @ 90% 
  • 1 set of 1+ reps @ 95%

If you care to perform your Strict Press, go for it!

Met-Con WOD:

5 rounds of the following for time:

  • 21 calorie Bike/Ski/Row
  • 15 DB Thrusters 
  • 9 Pull Ups (or version)

Day 65: Wednesday, May 15

Image may contain: 2 people, indoor

PREPARATION:

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

STRENGTH:

Using 90% of your new Max Squat:

  • 1 set of 8 reps @ 50%
  • 1 set of 7 reps @ 60%
  • 1 set of 6 reps @ 75% (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 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
  • 10 Jumping Jack Burpees
  • 10 Shoulder Taps 
  • 10 Opposite Toe Touches
  • 10 Jumping Prisoner Squats
  • 10 Wall-Facing Squats (“Squat Therapy”)