Tuesday Oct 29th, 2019

October 29, 2019 / By j0ssy
WOD
-Weighted chest-to-bar pull-up 1-1-1-1-1 reps
-Weighted dip 1-1-1-1-1 reps
-Run 1 mile aiming to increase pace as you go along. 2nd half should be faster than the first
 
If you need assistance with your pull up or dip, then your weight is “negative”. To improve, you will try to move in the positive direction , even if that means toward zero weight (i.e, unassisted).
If you still only have one pull up or dip, then your added weight is zero
Share this workout!

Monday Oct 28th, 2019

October 28, 2019 / By j0ssy
5 sets of Front/back squat 4/8 @ 75% Front squat 1RM
(4 Front Squats, rack, 8 Back Squats. Stay with the same weight.
*If you have missed a session, go back! (73, 70, 65 %)
 
Then
WOD 2 = GB rope climb
The target is PE 6, 5 rounds of 30s bent arm chin hang. Use the mastery chart to scale the length of the hang. If the athlete cannot hold themselves above the bar for 5 sets of 6 seconds then they should work at a lower step in the GB rope climb series. If the athlete has already completed PE6, they may scale to their current progression level.
Share this workout!

Sunday Oct 27th, 2019

October 27, 2019 / By j0ssy
WOD (9 min cap)
 
For time:
-21 deadlifts (weight 1)
-21 handstand push-ups
-15 deadlifts (weight 1)
-15 handstand push-ups
-9 deadlifts (weight 1)
-9 handstand push-ups
-21 deadlifts (weight 2)
-50-ft. handstand walk
-15 deadlifts (weight 2)
-50-ft. handstand walk
-9 deadlifts (weight 2)
-50-ft. handstand walk
F deadlift 155 lb. then 205 lb.
M deadlift 225 lb. then 315 lb.
 
Scaling options:
Option 1)
-substitute HSPU with hand release push up https://www.youtube.com/watch?v=kHtt49_Pljw
-substitute handstand walk with bear crawl
-Reduce deadlift weight
F: 95-135 or 55-75
M: 135-185 or 75-90
 
Option 2)
-substitute barbell push press for HSPU F: 65 M: 95
-substitute 10 HSPU for the handstand walk
-reduce deadlift weight
F 125 -165
M 185 – 225
Share this workout!

Friday Oct 25th, 2019

October 25, 2019 / By j0ssy

WOD: Complete as many rounds as possible in 12 minutes of:

-20 GHD sit-ups

-5 strict muscle-ups

Scaling Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the muscle-up modifications.

Intermediate Option Complete as many rounds as possible in 12 minutes of:

-15 GHD sit-ups

-5 assisted muscle-ups (coach-spotted, jumping, negatives, or transitions) https://www.youtube.com/watch?v=O6GtxS1RoPM

Beginner Option Complete as many rounds as possible in 12 minutes of:

-15 sit-ups -5 assisted pull-ups

-5 assisted dips

Share this workout!

Thursday Oct 24th, 2019

October 24, 2019 / By j0ssy

WOD = 24:00 AMRAP

-30/24 calorie row or bike

-60 double-unders

-400m run

*Use either a bike or a rower until the 12 minute mark. Then, use the other for the second 12 minutes

Share this workout!
« Previous Page
Next Page »