OFF-SEASON
A.
One set of:
KB Ankle Mobility Drill x 10-12 pulses per side
Psoas Pulse x 10-12 pulses per side
Butterfly Pulse x 15 reps
Squat Rocks x 30 seconds
and then . . .
Two sets of:
Band Assisted Lateral Walks x 10 each direction
Band Assisted Monster Walks x 10 forward/backward
B.
Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes
C.
35-39:
As many rounds and reps as possible in 14 minutes
70 Double-Unders
7 Muscle-Ups
7 Snatch
35-39: 155/105 lbs
40-49: 135/95 lbs
50-54: 95/65 lbs
55+:
As many rounds and reps as possible in 14 minutes
70 Double-Unders
7 Chest-to-Bar Pull-Ups
7 Snatch (75/55 lbs)
GAMES PREP
Session One
A.
Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on.
B.
Every minute, on the minute, climbing the ladder:
5 Burpees Over the Barbell
Clean & Jerk
40-49:
Males – Start at 225 lbs and add 10 lbs every minute.
Females – Start at 135 lbs and add 10 lbs every minute.
50-54:
Males – Start at 185 lbs and add 10 lbs every minute.
Females – Start at 105 lbs and add 10 lbs every minute.
55+:
Males – Start at 155 lbs and add 10 lbs every minute.
Females – Start at 95 lbs and add 10 lbs every minute.
Use training partners to help add weight to the bar if possible.
C.
Every 90 seconds, for 6 minutes, complete:
Rope Climb x 3-4 ascents
D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag Squats (80-120 lbs)
50-Foot Sandbag Carry (bear hug only)
55+: 40-80 lbs
Session Two
A.
40-54:
Five rounds for time of:
7 Bar Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach
55+:
Five rounds for time of:
7 Chest-to-Bar Pull-Ups
21 Burpees to Target 12″ Above your Standing Reach
B.
Two sets of:
Sled Drag x 100 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
followed by …
Two sets of:
100-Ft Overhead Yoke Carry
C.
Three rounds for time of:
50 Double Unders
30 GHD Sit-Ups
A. Done
B. Did not do.
C. 326
Romwod done
M and a done
Started with hatch squats
Bs 80×8,90×8,105×6 k 110kg x6
Fs 70,80,90 x5 reps each
Was going to do the gg wod ohs and ttb then saw that a coach had put a birthday wod up for me.
21,15,9 thruster and strict pull up
3 min rest
21,15,9 snatch and bfb
3 min rest
21,15,9 wall balls and 30″ box jumps
Snatch and thruster at 50kg, wall balls at 9kg
30:22
Off-Season
Some mobility.
C. 252 3 rounds even. Started here since a couple others in the gym were doing it. Muscle-ups were my issue here, mostly sets of only 2, was just feeling weak with these. Double-unders and snatchs went smooth.
B. worked up to 155. Not heaver than last week but didn’t feel as much stress in my lower back tonight.
Atlas Stone ground to shoulder work with the class.
Games Prep in one long session:
1A. 145-165-185-205-215#
1B. Missed the 185#….really just mistimed the bounce and got stuck at the bottom. First time cleaning heavy in almost a month.
1C. Skipped
2A. 11:16 (unbroken)
2B. Put as many plates as would fit on the E-Sled…256# counting the sled…really was too light, should have added a sandbag on top.
Yoke carries at 165# for 100′.
2C. 4:19 unbroken (DU/ GHD)
Games prep Session 1: A. 275/285/295/305/315 kept moving but I got really light headed after 3 of these reps B. I just did C and J EMOM because of the lightheadedness and because I have not cleaned in a month due to biceps strain. I went 185 to 235 with a clean miss at 235- no biceps pain C.and D skipped Session 2 A. did 4 MUS per round since these are the first bar muscle ups I have done since the open- they felt really good 12:29 B. sled done with 350ish pounds/ yoke carry at 195 C. 7:21… Read more »
A. 275, 285, 295, 305, 315 failed
B. 175, 185, 195, 205, 215, 225 missed.
C and D. Skipped
Sesh 2 right after
A. 5 rnds of 5 bar MU and 21 Burpees to 12″ target. Singles but super stoked it’s the most MU I’ve ever done!! Only missed a few.
B. 350 sled drag and 195 yoke carry. Only got about 75 feet on the carries. Shoulders gave out.
C. 8:30 3 rnds 50 DU and 20 GHD situps.
Feeling like things are starting to come together. Slowly but surely…. Thank you for the great programming.
Off-Season
A. Mob Done
B. 235 x 5 each set.
C. 243
A. 125/155/175/205/215
B. 125F jerk then did again got it then 135
C. Done, 3 RC each round
D. 10 total rounds at 40# UB
A. 15:39(did not think I count get 12″ just but got them all)
B. Done
C. 6:17
A. Done
C. 244 reps. Snatches and DUs felt great. Just had to pace the MUs, all singles, no misses, but 20+ seconds rest between each.
B. 135#; did this after the wod, legs were a little tired.
A. Mob. Done
B. Up 10# on all sets from last week-165/185/205/215/220- all x5
C. Plan to do gg4 in the morning
A. Done
B. Didn’t do last week-95/105/115/125/130
C. 35 DU
7 C2B-split 4+3 every round
#85
Had someone counting for me and cheering me on-What a difference it made.
Got my booty kicked-Wanted a good WOD so I modified
50 GHD-
Today felt good-
Have a great day!
A.- Done
B.- FS@ 4111 185/205/216/225/235
C.- AMRAP 70DU 7MU 7SNATCH 135#
2 complete rounds and 48 DU
Did bar muscle up… RMU os a work in progress
Regards from México
A)Completed
B)145#(2)/155(2)/165(1)
C)1+78 rx
C Part II)9 rds scaled
Did the wod twice. Unfortunately rx was a bit to heavy for me and the scaled version was a completely different workout. I wish there was a better scaled option.
A) Done
B) Front Squat: 135/145/155/165/175
GG #5: 336 (DUs suck the life out of me).
A. Done
B. FS 95/115/135/155/155#.
Bench Press 135/155/185/205/225#.
GG5 After much internal debate, I did a version of the scaled GG5 WOD for a test run today. I don’t have DU’s or MU’s. So, SU+C2B+75/85# snatches. I didn’t think I could get much volume with 95#. Unfortunately, the WOD was a bit too easy. 416 reps. 🙁
Sunday I plan to retest and use 95#.
Ended w/a 100 ft. OH BB carry with the 85# BB.
Off Season
A. Mob Done
B. FS @ 4111
135/175/200/225/250 (+10#)
C. GG5
4 Rounds
*all MU and DU UB. snatches were good….not great. ?
Off Season
A. Done
B. used 155# last week used 135#
C. 324 reps.
Happy fourth everyone!!!
Off Season
A. Done.
B. 135/4, 145×4@ 4 reps each.
C. There was no C before or during my gym time. Thought about doing the GG wod, but we’ve been doing MU work on Saturdays so I chose to take a rest day. A little bummed, but I wasn’t feeling super hot today, hence my low squat performance.
Off Season
Canada Day today so I did our programmed workout with rest of the members of our box.
1 snatch every 90s for 10 sets. Starting at 55% and building to a heavy 1RM for today.
65/75/85/95/110/115/120/125/130/135(f)/135(f)
Team WOD
30 DU’s
10 Back Squats @ 95 lb.
10 Burpees
400 m run
21 min. AMRAP
Mix of stuff today. Missed the GG Qual info. so did a mashup of above stuff. A – Mobility done. B – FS @4111 175, 190, 205, 220, 235 C1 – 2x Sled Drag 100ft w/225# C2 – 2x OH Yoke Walk 200 feet w/fat bar loaded to 150# total. Gonna try chains next time. C3 – 3rds: 50DU + 30 GHDs. 7:08. Last set did 10 GHD and 40 situps (cramped on GHD and finished with situps. DUs unbroken. C4 – AMRAP 5m: 5 sandbag carries(100#) + 50′ walk. 9 rounds. Wow this torched posterior chain. C5 – 3x… Read more »