Day 24: Friday, October 6

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words by Jimi Wendler

PREPARATION:

  • Run a lap around outside of school
  • 10 Toe Touches
  • 20 KB Swings

STRENGTH:

  • 1 set of  8 reps of Deadlifts @ 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:

This workout has been modified from CrossFit Connection:

  • you are to do 25 reps of all items (except you have to do 99 Jumping Jacks)
  • use the same weight throughout (75/45 is suggested)

T- Thrusters

H- Hang Power Cleans

A- Atomic Sit Ups (25/10 plates)

N- Nees to Elbows

K- KB Swings

S- Sumo Deadlift High Pulls

G- Glute Bridges

I- I hate BURPEES

V- V-Ups

I- I love running the St. Mary’s Loop

N- Ninety-Nine Jumping Jacks

G- Ground to Overhead

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Day 23: Thursday, October 5

Man MakerImage may contain: 2 people, people smiling

Emily displays solid form with the Earthquake Bar overhead

PREPARATION:

EMOM for 5 minutes:

  • 3 Strict Press (bar or light weight)
  • 4 Push Press (^^^^)
  • 5 Push Ups

STRENGTH:

  • 1 set of  8 reps of Strict Press @40% 
  • 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 Push Press with 90%

Met-Con WOD:

With a partner complete the following:

One person working on the Chipper; the other must be swinging the KB. Reps are only counted while KB is in motion…

  • 80 Double Unders
  • 50 Air Squats
  • 40 Sit Ups
  • 30 DBell or KBell Push Press 35/20 
  • 20 Box Jumps
  • 10 Pull Ups
  • 5 Man Makers 35/20
  • 2 Handstand Push Ups

Man Makers:

Man Maker

Day 22: Wednesday, October 4

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PREPARATION:

2 rounds of:

  • 15 OHS with bar
  • 10 Back Thrusters with bar
  • 5 Reverse Hands Spider Lunge

STRENGTH:

  • 1 set of  8 reps of Squats @40% 
  • 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:

“Renegades of Squats”
3 rounds of the following:

  • 1 minute AMRAP of Front Squats @ 75/45
  • 1 minute REST
  • 1 minute of Back Squats @ 75/45
  • 1 minute REST
  • 1 minute of Air Squats

2 minutes REST between rounds

Day 21: Tuesday, October 3

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PREPARATION:

  • 10 Dead Bugs with KB
  • 10 Hollow Rocks
  • 20 Hang Power Cleans with  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:

  • Earthquake Bar work
  • Stone or Sand Bag across the chest walks
  • collect 50 calories on Ski Erg and Air Dyne
  • collect 1000m on Rower
  • Lateral raises with chains
  • 5 rope climbs
  • 2:00 with the Battle Rope
  • TRX Strap exercises ( Alexia Clark)
  • run the St. Mary’s Loop
  • 10 Straight Arm Pulldowns
  • 40 Wall balls with partner (pass to each other off the wall)

 

Day 20: Monday, October 2

Image may contain: one or more people and basketball court

PREPARATION:

  • one lap of the halls
  • high knee runs in hall
  • butt kicks in the hall

STRENGTH:

This is Week 2 of Jimi Wendler’s 5/3/1 program – as such the percentages go up and the reps decrease

  • 1 set of 8 reps of Bench Press @ 50% 
  • 6 reps of Pendlay Rows
  • 1 set of 6 reps @ 60% 
  • 5 reps of Pendlay Rows
  • 1 set of 3 reps @ 80%
  • 4 reps of Pendlay Rows
  • 1 set of 3 reps @ 85%
  • 3 reps of Pendlay Rows
  • 1 set of 3 reps @ 90%

Met-Con WOD:

3 rounds of:

  • 7 Hand Release Push Ups
  • 7 Pull Ups
  • 7 Thrusters (65/35) (can be scaled lower – not higher)
  • 7 KB Swings (focus on hip hinge))

rest 1 minute

3 rounds of :

  • 5 Hand Release Push Ups
  • 5 Pull Ups
  • 5 Thrusters (65/35)
  • 5 KB Swings

rest 2 minutes

1 round of:

  • 9 Hand Release Push Ups
  • 9 Pull Ups
  • 9 Thrusters (65/35)
  • 9 KB Swings

FINISHER:

  • DB or BB front lunge walk the main hallway one way (make it challenging)
  • DB or BB overhead lunge walk back

Day 19: Friday, September 29

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PREPARATION:

3 rounds of the following:

  • 5 Good Mornings with PVC or light bar
  • 5 Back Squats with PVC or bar
  • 5 Thrusters with PVC or bar
  • Bumper Plate Relay

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 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:

You may work with a partner and cycle through this quickly, but you still need to do all of the reps yourself.

THIS WOD TAKES 22:00 to complete including the Rest periods.

5 minute AMRAP of:

  • 4 Deadlifts @ 115/65 (or a scaled version)
  • 8 Push Ups

REST 1 minute

4 minute AMRAP of:

  • 8 Back Squats @ 95/55
  • 16 Sit Ups

REST 2 minutes

3 minute AMRAP of:

  • 4 Thrusters @ 65/35
  • 8 Pull Ups

REST 2 minutes

2 minute AMRAP of:

  • Jumping Jacks

REST 2 minutes

1 minute AMRAP of:

  • Burpees

FINISHER:

  • 6 sprints on front lawn in front of weight room

Day 18: Thursday, September 28

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PREPARATION:

EMOM for 5 minutes of the following:

  • 6 Strict Press with PVC or light bar
  • 7 Push Press
  • 9 Push Jerk

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder 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%
  • REST 2 minutes
  • using the last weight perform as many Push Press as possible

Met-Con WOD:

  • 2 Minutes Max Hollow Rocks
  • 1 Minute REST
  • 2 Minutes Max Push Ups
  • 1 Minute REST
  • 2 Minutes Max Alternating Lunges (count each step)
  • 1 Minute REST
  • 2 Minutes Max KB Swings
  • 1 Minute REST
  • 2 Minutes Max Plank Up/Downs
  • 1 Minute REST
  • 2 Minutes Max Air Squats
  • 1 Minute REST
  • 2 Minutes Max Pull Ups or Ring Rows
  • 1 Minute REST
  • 2 Minutes Max D-Ball Over the Shoulder
  • 1 Minute REST
  • 2 Minutes Max Bicycle Kicks
  • 1 Minute REST
  • 2 Minutes Max Wall Balls
  • 1 Minute REST
  • 2 Minutes Max Calorie on Rower or Airdyne or Ski Erg

 

 

Day 17: Wednesday, September 27

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PREPARATION:

  • 20 Prisoner Squats
  • PVC up and under relay

STRENGTH:

  • 1 set of 8 reps of Squats @ 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:

5 rounds for time:

  • 10 Double Unders or 30 Single Skips
  • 9 Hand Release Push Ups
  • 8 V-Ups
  • 7 KB Snatch (right then left)
  • 6 Front Rack Lunges with KBs
  • 5 Slam Balls or D-Balls
  • 4 Seated KB Press (sit down; feet straight out; KB in each hand; press)
  • 3 Pull Ups 
  • 2 Goblet Squats (heavier than you have ever tried)
  • 1 Burpee Box Jump

Day 16: Tuesday, September 26

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PREPARATION:

  • 1 lap of the halls
  • Core Stability Exercise (Dr. Harden)
  • Split Jerk practice

STRENGTH:

  • 1 sets of 8 reps of Cleans @ 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:

  • 20 Air Squats
  • 12 Clean and Jerks 95/55
  • 12 Knees to elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 9 Clean and Jerks 95/55
  • 9 Knees to elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 6 Clean and Jerks 95/55
  • 6 Knees to Elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 3 Clean and Jerks 95/55
  • 3 Knees to Elbows/Knees up
  • 3 sets of stairs
  • 20 Air Squats

Day 15: Monday, September 25

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PREPARATION:

  • Piggyback your partner one lap (switch half way through)
  • 10 Push Ups
  • 20 Arm Circles Fwd/20 Arm Circles Bwd

STRENGTH:

Today we will begin our Wendler 5/3/1 program for Strength!!

Based on 90% of your 1 rep Max from last Monday

  • 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:

With a partner complete the following for time (only one partner working at a time):

  • 100 steps of Lunge
  • 90 KB/DB Push Press
  • 80 Air Squats
  • 70 KB Swings
  • 60 Sit Ups
  • 50 Push Ups
  • 400m Run together (one lap outside of school)
  • 30 Pull Ups
  • 20 Burpees
  • 10 Handstand Push Ups/Wall Walks