Day 42: Tuesday, April 10

luc

PREPARATION:

2 rounds of:

  • 10 Hang Power Cleans with bar
  • 8 Power Cleans with bar
  • 6 Squat Cleans with bar

STRENGTH:

  • We are doing the infamous Clean Ladder:)
  • depending on your Max Clean, you will start at a weight you are comfortable with and work your way through the ladder
  • 1 minute for as many attempts as you like to accomplish the lift
  • starting @ 55# and going up by 10# increments to 245#

Met-Con WOD:

PART A>

4 rounds of:

  • 20 Air Squats
  • 15 Sit Ups
  • 10 Hand-Release Push Ups
  • 5 Squat Cleans @ 95/55 (or 65% of your best Clean from today)

REST 5:00

2 rounds of:

  • 100 Single Skips
  • 8 Power Snatch @ 65/35
  • 8 Pull Ups
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Day 41: Monday, April 9

aaa

PREPARATION:

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

Hollow Rocks
Air Squats
Walking Lunges
Push Ups
Sit Ups
Overhead Squats

STRENGTH:

Bench Press as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 2 reps @ 80%
  • from this point on, perform singles until you hit a new Max

then:

  • 3 sets of 5 reps of Pendlay Rows @ heavier each set

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 2 laps

Day 40: Friday, April 6

ab

Alicia crushed 7 rounds of the Festivus Games WOD

PREPARATION:

  • 20 Banded Good Mornings
  • 10 Single Leg DB RDLs
  • 10 Deadbugs with KB

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: From the Festivus Gams

Floater – Toss Me a Rope, I’m Drowning! 

  • With a 3-minute Running Clock…

    Part 1 – Max meters rowed in 1 minute
    Part 2 – Max double unders (DUs) or single unders (SUs) (Athlete’s choice) with remaining time

    The athlete will first perform the row. The judge will have the rower preset with 1:00 on the display so it counts down to zero for an exact meters rowed measurement. The athlete can choose any damper setting. 

    After completing maximum meters rowed in 1 minute the athlete will perform either double unders or single unders. It’s the athlete’s choice. However, the athlete must declare to the judge which style they are choosing and only that style reps will count toward the score. Also, single unders will be rounded up to the nearest even number and then divided by 2. 
    Example – Athlete does 123 SUs. Round up to 124. Divide by 2. Score=62

REST 5:00

“Lucky 13”

3 Rounds for Time

  • 13 Push-Ups
  • 13 Sit Ups
  • 13 Box Jumps 
  • 13 KB Swings 
  • 13 Push Presses (45 lb)
  • 13 Walking Lunges (each leg)
  • 13 Mountain Climbers
  • 13 Knees-to-Elbows
  • 13 Pull Ups
  • 13 Dips
  • 13 Air Squats
  • 13 Back Extensions
  • 13 Wall Balls

Day 39: Thursday, April 5

Image may contain: 1 person

PREPARATION:

  • Run 1 lap
  • 10 Strict Press with bar
  • 10 Push Press with bar
  • 10 Push Jerk with bar
  • 5 Front-Rack Revers Lunge with bar

STRENGTH:

  • 1 set of 8 reps of Strict Press @ 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% 

then:

  • 1 set of Max reps of Push Press with last weight used above ^

Met-Con WOD:

Only 1/2 of the group will perform at a time due to space!

WOD 1 from the Festivus Games

6 Minute AMRAP of:

Intermediates (115#/85#)
7 – Power Cleans
5 – Front-Rack Reverse Lunges
3 – Wall Walks

Novice/Masters (85# Male/55# Female)
7 – Power Cleans
5 – Front-Rack Reverse Lunges
3 – Shoulder to Overhead 

Day 38: Wednesday, April 4

sots

PREPARATION:

  • 10 Jumping Air Squats
  • 10 Push Ups
  • 10 V-Ups
  • 5 Burpees

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% 

Met-Con WOD:

This workout is from the upcoming Festivus Games

In 15 minutes…

  • 50 Dumbbell snatch alternating (50#/35#/35#/20#)
  • 40 Plate-hop Burpees
  • 30 Air squats
  • 20 No-rock Hand-release Push-ups
  • 10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)

    At the top of every minute the athlete will do 8 Plate-hold Russian twists. The plated used for Russian twists will be the same plate the Athlete hops onto for the burpees.

Day 37: Tuesday, April 3

dic

PREPARATION:

Happy Easter from most of the Dickie gang (missing Shayles and Ryan)

2 rounds of:

  • 8 Push Ups with Twist to side for stretch
  • 8 Jumping Lunges
  • 8 Hollow Rocks

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 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 for your Cleans

Met-Con WOD:

PART A> Partner Action

8 rounds of the following, with partners alternating (weight increases each round)

10 reps of:

  • Thrusters @ 45/25, 55/30, 65/35, 70/40, 75/45, 80/50, 85/55, 95/65

REST 5:00

PART B> Solo Effort

WE will start at different stations to allow.

You will work 0:45 and REST 0:45 until the work is done:

  • 40 KB Swings
  • 40 Double Unders
  • 40 Calories on the Rower/Ski/Bike
  • 40 Push Ups
  • 40 Wall Balls

Day 36: Thursday, March 29

tom

Former CPHS History Teacher Extraordinnaire, Tom McKenna, represents in Colombia

PREPARATION:

  • 10 Front Squats with bar
  • 8 Strict Press with bar
  • 6 Thrusters with bar

STRENGTH:

Based on 90% of your latest Max:

  • 1 set of 8 reps of Strict Shoulder 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 perform the same set up for Deadlifts since we will miss tomorrow

Met-Con WOD:

Complete 3 rounds of the following:

  • 500m Row
  • 24 Sit Ups
  • 16 Thrusters @ 65/45
  • 12 Deadlifts @ 185/135

REST 2:00 between sets

Day 35: Wednesday, March 28

stv

PREPARATION:

EMOM for 4 minutes of:

  • 10 Air Squats
  • 8 Push Ups
  • 6 Sit Ups
  • Plank for balance of minute

STRENGTH:

Based on 90% of your latest Max:

  • 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:

PART A>

40-30-20-10 reps of:

  • Air Squats

20-15-10-5 reps of:

  • Push Press @ 75/55

4-3-2-1 reps of:

  • Wall walk

so… Round 1 is: 40 Air Squats + 20 Push Press + 4 Wall Walks

PART B>

10-9-8-7-6-5-4-3-2-1 reps of:

  • Back Squat @ 95/55
  • Sit Ups

 

Day 34: Tuesday, March 27

move

PREPARATION:

  • 20 Air Squats
  • 15 Goblet Squats
  • 10 Thrusters with KBs

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:

PART A> “Prime the Pump”

For time:

  • 24 Deadlifts @ 105/65 (or 75% of your Clean Max)
  • 12 Hang Power Cleans @ 105/65
  • 6 Squat Cleans @ 105/65

REST 3:00

PART BWith a partner, one partner completes the round, then switch.

We will start at different stations (Wall Ball and DUs in hallway/stairwell)

3 rounds each of the following couplets:

  • 10 Wall Balls 
  • 10 Double Unders

 

  • 10 Calories on Rower/Ski/Bike
  • 10 Hollow Rocks

 

  • 10 Push Ups
  • 10 KB Swings

 

  • 10 Hang Power Snatch @ 55/35
  • 10 Box Jumps

1:00 Transition betwen stations

Day 33: Monday, March 26

di

Saturday morning action

PREPARATION:

  • 10 Push Ups
  • 10 Sit Ups
  • 10 Air Squats
  • 10 KB Swings

STRENGTH:

Based on 90% of your latest Max:

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

Met-Con WOD:

You have 2 choices:

CHOICE 1: WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:

  • 3 thrusters @ 65/45 
  • 3 pull-ups (or jumping pull-ups scaled)
  • 6 thrusters
  • 6 pull-ups
  • 9 thrusters
  • 9 pull-ups
  • 12 thrusters
  • 12 pull-ups
  • 15 thrusters
  • 15 pull-ups
  • 18 thrusters
  • 18 pull-ups

and so forth

CHOICE 2: “The Other One”
Complete as many reps as possible in 7 minutes of:

  • 3 Kettlebell Swings 
  • 3 Goblet Squats
  • 3 Push Ups
  • 6 Kettlebell Swings 
  • 6 Goblet Squats
  • 6 Push Ups
  • 9 Kettlebell Swings
  • 9 Goblet Squats 
  • 9 Push Ups
  • 12 Kettlbell Swings
  • 12 Goblet Squats
  • 12 Push Ups

and so forth