Day 75: Wednesday, June 7

Image may contain: one or more people and indoor

PREPARATION:

 

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:

Today we are going to run!

  • Run out to Lake Avenue
  • Turn Right and then take a Left and go up Misissippi past the track
  • Run to Woodward Street and take a Left onto it
  • Run to Street and take a Right onto it – follow it past the mini soccer field and then take it right to Napoleon
  • Turn Left on Napoleon and run straight down to Lake Avenue
  • Right onto Lake Avenue and boot it back to weight room

http://www.mapmyrun.com/routes/view/1614650476

Day 74: Tuesday, June 6

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Back surgery 1 year ago Monday!

PREPARATION:

With a bar….

  • 3 Muscle Cleans
  • 3 Push Press
  • Then The World’s Greatest Stretch 
  • 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

REST 2 minutes between all sets

Met-Con WOD:

Work in groups that allow us to maximize the rowers

6 rounds of the following:

2 minute AMRAP of:

  • 20/14 Calorie Row
  • Max Power Cleans @ 65% of Clean Max in Remaining Time.
    Rest 3:00 Between Rounds

Day 73: Monday, June 5

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Congrats to our man, Calvifragilistic, as he finished 6th , and set a PB to became the 2nd highest vaulter in our school’s history!

PREPARATION:

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

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

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 @ 70%

REST 2 minutes between sets

Met-Con WOD:

Against a two-minute running clock, complete 4 rounds of:

  • 3 Hang Cleans @ 105/55 or 65% of your Clean Max
  • 6 Shoulder to Overhead @ ^
  • 9 Front Squats @ ^
  • Max Reps of Burpees (Round 1); Sit Ups (Round 2); KB Swings (round 3); Pull Ups (Round 4)

REST while your partner goes

Day 72: Thursday, June 1

Image may contain: 3 people, indoor

PREPARATION:

 2 rounds of:

  • Run 1 lap
  • 11 Air Squats
  • 9 Push Ups
  • 7 V-Ups
  • 5 Inchworms

STRENGTH:

Deadlifts 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%

REST 2 minutes between sets

Met-Con WOD:

This is a in individual workout for time –

  • Row 400m (320m for girls)
  • 15 Overhead Squats @ 55/35
  • 15 Pull Ups
  • 15 Push Jerk @ 85/45
  • 15 Burpees
  • 10 Overhead Squats @ 55/35
  • 10 Pull Ups
  • 10 Push Jerk @ 85/45
  • 10 Burpees
  • 5 Overhead Squats @ 55/35
  • 5 Pull Ups
  • 5 Push Jerk @ 85/45
  • 5 Burpees
  • Run Canoe Club Loop

Day 71: Wednesday, May 31

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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

Image may contain: 3 people, people smiling, people standing and outdoor

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

Image may contain: 7 people, people smiling, outdoor

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

Image may contain: outdoor

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

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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

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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