WOD Thursday February 4th

Warm up: 3 rounds 10 lunges / 8 ghd sit ups

  1. Front rack lunge: 3 x 6 each leg

2. As many rounds as possible in 5 minutes:

10 Calorie effort on a thing

10 Hang power snatches @ 75 / 53

Rest 2 Minutes

As many rounds as possible in 5 minutes:

10 Calorie effort on a different thing

10 Hang snatches @ 75 / 53

Rest 2 Minutes

As many rounds as possible in 5 minutes:

10 Calorie effort on a different thing

10 Overhead squats @ 75 / 53

 

2021 Winter Strength cycle

2021 Strength cycle:

 
Week 1
 
Monday: Back squat: 3 x 5 @ 80%
 
Tuesday: Strict Press + Push press: 3 x 5 @ 80%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 75%
 
Week 2
 
Monday: Back squat: 3 x 5 @ 82.5%
 
Tuesday: Strict Press + Push press: 3 x 5 @ 82.5%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 77.5%
 
Week 3
 
Monday: Back squat: 2 x 5 @ 85%
 
Tuesday: Strict Press + Push press: 2 x 5 @ 85%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel ) 
 
Friday: Deadlift: 2 x 5 @ 80%
 
Week 4
 
Monday: Back squat: 2 x 5 @ 87.5 %
 
Tuesday: Strict Press + Push press: 2 x 5 @ 87.5%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 82.5%
 
Week 5
 
Monday: Back squat: 3 x 3 @ 90%
 
Tuesday: Strict Press + Push press: 3 x 3 @ 90%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 3 @ 85%
 
Week 6
 
Monday: Back squat: 2 x 2 @ 95%
 
Tuesday: Strict Press + Push press: 2 x 2 @ 95%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel ) 
 
Friday: Deadlift: 2 x 2 @ 90+%
 
Week 7
 
Monday:
Back squat: 3 x 3 @ 80% 
Press + Push press: 3 x 3 @ 80% 
Deadlift: 2 x 2 @ 80%
 
Tuesday: Conditioning
 
Wednesday: Total 

WOD Wednesday July 15th

“MANnie”

5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)

50 Double unders

50 Sit ups

4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg)

40 Double unders

40 Sit ups

3 Power snatches @ 165 (each snatch is followed by 1 overhead lunge per leg)

30 Double unders

30 Sit ups

2 Power snatches @ 175 (each snatch is followed by 1 overhead lunge per leg)

20 Double unders

20 Sit ups

1 Power snatch @ 185 (each snatch is followed by 1 overhead lunge per leg)

10 Double unders

10 Sit ups