Tuesday Sep 24th, 2019

September 24, 2019 / By j0ssy
WOD
-1 rep max back squat
-1 rep max shoulder press
-1 rep max deadlift
 
Suggested beginner routine for each movement
Empty bar 10, 5-5-4-3-2-1-1-1
Even though you feel warm, please take time to reach your best movement with the empty bar before adding weight
 
Please emphasize the best form you can achieve. Weight with this form is what we will like to build on
If form becomes unsafe, then that is your 1RM
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Monday Sep 23rd, 2019

September 23, 2019 / By j0ssy
WOD
-10 sets of airdyne calorie sprints (15/12/10/8 according to ability). With 1 min rest between sets.
 
The first few rounds should be around 30 seconds. If in doubt about how may calories you can do, sprint the first round for 30 seconds and try to stay with that number of calories for the remaining rounds. .
 
Do not allow yourself to go past a 90s interval from starting the round to finishing.
The intended stimulus is short maximal efforts.
If you have never done something like this before, the goal is to go deep in the well on each round. If you are really struggling, then reduce the total number of rounds.
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Sunday Sep 22nd, 2019

September 22, 2019 / By j0ssy
WOD 1= work up to 1RM Front squat
recommend 10 empty bar, 5-5-4-3-2-1-1-1 increasing weight each round. please take time to reach your best movement with the empty bar . Feel free to use techniques like pause squat or tempo squat with the empty bar
 
WOD 2= Partner WOD: Teams of 2, 1 work/1 rest
 
2 rounds for time:
-50 Front Squats with Double KB/DB 53/35
-30 HSPU (1 wall walk = 3 HSPU. Be sure to raise into plank before “walking” and lower from plank on the way down)
-50 Double Russian KB Swings
-30 Double KB/DB Front Rack lunges
-1 min synchronized plank hold*
 
* For plank hold. both work. When one breaks, time stops. Resume time count when both partners are back in plank position
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Friday Sep 20th, 2019

September 20, 2019 / By j0ssy
30min EMOM
A)- 20 Strict Press 45/35
B)- 5-10 Toes to bar
C)- 16/13 cal row
D)- 6 D-Ball Ground over shoulder
E)- 10/8 cal airdyne
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Thursday Sep 19th, 2019

September 19, 2019 / By j0ssy
4R
Every 6 minutes
-200m farmer carry (or max distance in 90s)
-run up baltimore hill as fast as you can (to Edison)
-walk or jog down the hill according to how much rest time you have
 
For the farmer carry. Adjust the weight throughout the WOD to the max you can carry in 90s without setting it down more than 4 times. If you are travelling less than 100m then drop weight.
Use the walk down baltimore hill as part of your recovery. But be ready to go again at the 6 minute mark.
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