WOD-
Week 7 of lifting program:
Every 2:00 x 10
1 Behind the neck push press heavier than the weight used on 11/17.
*Hold the bar overhead for :05 – :10 on each lift
Rest ~ 4:00 then,
Every 2:00 x 10 sets
2 Tempo overhead squats @ ~ 80% of 1 rep max overhead squat
*Use a :03 down tempo and :03 pause in the bottom
After party:
3:00 – 5:00 easy bike or row
2:00 of slow and controlled overhead squats with a PVC
Accumulate 2:00 in a dead hang from the pull up bar
WOD-
As many reps as possible in 18:00 of
1 Power clean 165#(115#)
1 Chest to bar pull ups
20 Double unders
2 Power clean 165#(115#)
2 Chest to bar pull ups
20 Double unders
3 Power clean 165#(115#)
3 Chest to bar pull ups
20 Double unders
*Keep adding 1 rep to the power clean and chest to bar pull ups
**The Double unders are always 20 reps each round
WOD-
For time:
50 Wall balls 20#(14#)
Run 200 Meters
50 Ab Mat sit ups
Run 200 Meters
35 Wall balls 20#(14#)
Run 200 Meters
35 Ab mat sit ups
Run 200 Meters
20 Wall balls 20#(14#)
Run 200 meters
20 Ab mat sit ups
WOD-
Week 7 of lifting program:
Every 2:00 x 10
2 Snatch panda pulls/snatch speed pulls @ 110% of 1 rep max power snatch
Rest ~4:00 then,
Every 2:00 x 10
1 High hang Power snatch + 1 Hang power snatch
@ ~ 60% of 1 rep max power snatch
Recovery Workout of the Week
Row 10:00, 8:00, 6:00
@ a recovery pace. If you have a heart rate monitor
keep your HR below 140
WOD-
Every 6:00 x 5 Rounds
Row 300(250) Meters
20 Wallballs (Pick your #)
5 Rope climbs
Score = fastest and slowest rounds
WOD-
In teams of 2
Row 5000 meters
Every 5:00 stop rowing and perform
10 Toes to bar
8 Muscle cleans 95#(65#)
6 Strict pull ups
Each person has to do the above and you can’t start rowing until both
partners have finished.
1 person rows and the other rests
WOD-
2 Devil’s press + 2 walking lunge steps 40#(25#)
Continue until you have hit 100 meters in walking lunges
Every 4:00, Run 200 meters
After party:
Cool down on bikes or rowers then
Foam roll quads and hamstrings
Accumulate 2:00 in a couch stretch on each leg
WOD-
Week 6 of lifting program:
Every 1:30 x 10
1 Behind the neck split jerk @ 100% of your 1 rep max overhead squat
Rest ~ 4:00 then,
Every 2:00 x 10 sets
2 Overhead squats @ 80 – 90% of your 1 rep max overhead squat
After party:
3:00 – 5:00 easy bike or row
3 – 5 rounds for quality of
20 Banded pull aparts
20 Banded pass thrus
:30 Hang from pull up bar
1:00 Upper thoracic foam roll with roller and PVC pipe
No workout after today’s lifting. Focus on the lifts and then recovery after
WOD-
3 Rounds for time of
6 Chest to bar pull ups
12 Deadlfits*
24 Wallballs 20#(14#)
Deadlift weights
Rd 1 = 225#(155#)
Rd 2 = 275#(185#)
Rd 3 = 315# (205#)
After party:
Row or Bike for 5:00
Then
3 rounds for quality of
10 Cat cows
5 Slow GHD back extensions
8 GHD hip extensions”
WOD-
3 Rounds for time:
20 Push press, 75#(55#)
5 Burpee box jump overs, 24″(20″)
Rest 3 minutes after round 3 then,
3 Rounds for time:
15 Push press, 115#(75#)
5 Burpee box jump overs, 24″(20″)
Rest 3 minutes after round 3 then,
3 Rounds for time:
10 Push press, 135#(95#)
5 Burpee box jump overs, 24″(20″)
*Score = total time including rest
