WOD @theprogrm - 25. November 2017

Warm Up:

 

3 Rounds

30 JJ, 20 Air Squats, 10 Superman

 

BS Warm up, 20/15kg

10 BS, slow down - fast up

10 BS, 3 sec pause in the bottom pos

10 BS, one and a halves

 

Strength / Skill work:

Back Squat

1. Find your daily 3RM paused back squat

2. Keep the weight and do 3 more sets of 3 without pause

 

Workout:

6 rounds for time:

12 Box jumps, 24/20in

6 Power snatch, 50/40kg

3 BMU Scale = C2B pull ups

 

Time cap = 12 minutes

 

Accessory:

Lateral focus

3x10 Cossack squats 3x10 Single leg KB DL

0 Kommentare

WOD @theprogrm - 24. November 2017

Warm up:

Movement prep

 

Workout:

In teams of 3

40 min AMRAP:

1500m Row - 500m each

75 STOH - 1 working, 1 in OH hold, 1 resting

75 Pull ups Scale = Ring rows 1 working, 1 hanging, 1 resting

75 FS - 1 working, 1 in chinese chair, 1 resting

75 Ring dips Scale = Ring push ups 1 working,

75 Power clean - 1 working, 1 holding the bar, 1 resting

75 TTB Scale = Knee to chest 1 working, 1 hanging, 1 resting

 

Weight: 50/35kg

 

Accessory:

Stretch - 1-2 min each side Forearms

Quadriceps

Chest

0 Kommentare

WOD @theprogrm - 23. November 2017

Warm Up

OHS warm up 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

 

Then,

Snatch warm up, 30/25kg

2x3 TnG Snatch pulls

2x3 TnG Muscle snatch

2x3 TnG Power snatch

2x3 TnG Snatch

 

Strength / Skill work:

Power Snatch + Snatch

1. Find your daily max in 1 power snatch + 1 snatch

2. Drop down to 80% and find your daily max in 1 snatch pull + 1 snatch 3. Drop down to 90% and do 1 snatch every 30 sec for 5 min

 

Workout:

21-15-9

STOH, 60/40kg

Strict chin ups Scale = Supinated ring rows

 

Time cap = 11 minutes

 

Accessory:

Midline Strength

Accumulate 2 min L-sit hold on parallettes

0 Kommentare

WOD @theprogrm - 22. November 2017

Warm Up:

Split Jerk Warm up, 20/15kg

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push press

10 Push Jerk

10 BTN Push jerk

20x Split jerk drill https://youtu.be/HQQUEIr5m7A

 

Strength / Skill work:

Split Jerk (from rack)

1. Find your daily 3RM

2. Drop down to 80% and do 4 more sets of 2 with a 3 sec pause in the receiving position

 

Workout:

All the Tabatas:

8x 20 sec on - 10 sec off (20 min total + 4 min rest)

Tabata BS, 45/30kg

Rest 1 minute

Tabata L-sit (hanging or on parallettes)

Rest 1 minute

Tabata Ring rows

Rest 1 minute

Tabata Wall facing HSH Rest 1 minute

Tabata Row

 

Accessory:

Midline stability 3x20 Hollow rocks 3x20 Arch rocks

0 Kommentare

WOD @theprogrm - 21. November 2017

Warm Up:

500m Row

Ankle mobility with KB, 2 min each side

5x Active ankle mobility - 1 https://youtu.be/VZ1TK2GE9qU

500m Row

 

Strength / Skill work:

Gymnastic Skill Development: Pistols

10 Air Squats as low as possible

10 Backward lunges (each leg) , 3 sec pause pause in the lunge position

10 Backward lunges, 3 sec pause in the lunge position, take the foot off the ground so that only the knee stays on the ground and stand back up

10 Lateral box step down-ups, lower from the top into bottom of pistol position and stand back up

10 Lateral box step down-ups with leg helt in front

10 Pistols

 

Workout:

For time:

50 Box jumps 24/20in

40 Deadlifts 70/50kg or KB Swings 32/20kg

30 Pistols

20 Power cleans 70/50kg

10 Front squats 70/50kg

 

Time cap = 14 minutes

 

Accessory:

Grip strength

3x max KB hold, 2x24/26kg Rest 1 min in between.

0 Kommentare

WOD @theprogrm - 20. November 2017

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backwards bear crawl

15m Forward crab walk

15m Backward crab walk

15 Banded good mornings

 

Strength / Skill work: Romanian Deadlift

1. Build to a heavy set of 5

2. Drop down to 90% and do 5 more sets of 5

 

Workout:

“Annie” 50-40-30-20-10

DUs

Sit ups

 

Time cap = 10 minutes

 

Accessory:

Rotationals focus

4 rounds of:

10 Landmines

10 Windshield wipers

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WOD @theprogrm - 19. November 2017

Warm Up

6 min AMRAP:

6 FS, 20/15kg

6 Strict press, 20/15kg

6 Good mornings, 20/15kg

6 Anterior shoulder rotations https://youtu.be/_c_PW2yhMf0

 

Strength / Skill work:

Gymnastic Strength:

15 min EMOM:

Min 1: Top half pull ups Scale = Leg assisted

Min 2: Bottom half ring dips Scale = Bottom of the ring dip hold Min

3: Strict TTB Scale = Hang to L-sit

Min 4: Bottom half pull ups Scale = Leg assisted

Min 5: Top half ring dips Scale = Leg assisted

 

Workout:

21-18-15-12-9-6-3

KB Swings

FS

Push press

Weight: 45/30kg

 

Time cap = 18 minutes

 

Accessory (optional): Rotational focus

30 Russian twists

30 Lying windmills https://youtu.be/uy1Cp-jtIDg 30 Standing windmills

0 Kommentare

WOD @theprogrm - 18. November 2017

Warm Up:

 

750m Row*

*Increase s/m every 150m: 20/22/24/26/28

 

Clean warm up, 30/25kg

2x5 Clean pulls

2x5 Muscle cleans

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work: Power Clean

1. Find your daily 2RM

Power Clean Cycling*

1. 1x12 at 50/35kg

2. 2x9 at 60/45kg

3. 2x6 at 70/55kg

*Scale the weight as needed to perform the sets unbroken

 

Workout:

16 minutes AMRAP:

16 cal Row

16 Stationary lunges with 1x24/16kg KB in front rack

8 Turkish get-ups, 24/16kg

 

Accessory:

Midline Strength

50 Side lateral raise (each side) https://vimeo.com/170435375

0 Kommentare

WOD @theprogrm - 17. November 2017

Warm Up

400m Run Then,

2 rounds of:

15 Goblet squats

15 KB Deadlifts

 

Strength / Skill work: 9 min EMOM:

Min 1: 3-5 Strict pull ups Scale = 5 Eccentric pull ups Min 2: 3 Wall walks

Min 3: Max Hollow hold

 

Workout:

“Chris Kyle”

3 rounds for time:

40 Kettlebell Swings, 24/16kg

40 Box Jumps, 24/20in

40 Thrusters, 30/20kg

40 Elevated Push-ups (feet on 24/18 in box) Scale = Hand release push ups

 

Time cap = 35 minutes

 

Accessory:

Stretch - each side 2 min Chest

Calves

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WOD @theprogrm - 16. November 2017

Warm Up

Wrist warm up for false grip

2 min Wrist flow https://youtu.be/bisnUOmWj0s

2 min Hold false grip position on the floor

 

Strength / Skill work:

Skill Development: Strict RMU

1. 3x 4-6 False grip RPU (Ring Pull Ups)

2. 3x 10 sec Top of the RPU hold in false grip, focus on “open chest” / shoulder blades squeezed together

3. 3x 5 strict RMU transitions on the floor https://youtu.be/wCrX2cK7fIQ 4. 3x Assisted strict RMU https://youtu.be/zciQeyIMGBQ

5. 5x1-3 strict RMU

 

Workout:

7 minutes AMRAP:

5 SDLHP, 50/35kg

5 HSPU Scale = Push ups

5 min rest, then:

50 Pull ups for time Scale = Jumping pull ups

 

Accessory (optional):

6 min AMRAP for quality: 10 Forward lunges

10 Cossack squats

10 Backward lunges

0 Kommentare

WOD @theprogrm - 15. November 2017

Warm Up:

OHS warm up 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

 

Then,

Snatch warm up, 30/25kg

2x3 Snatch pulls

2x3 Muscle snatch

2x3 Power snatch

2x3 Snatch

 

Strength / Skill work: Snatch

1. Find your daily max in 1 above the knee snatch + 1 below the knee snatch + 1 snatch

2. Drop down to 90% and do 3 more sets

 

Workout:

“Elizabeth”

21-15-9

Cleans, 60/42.5kg

Ring dips Scale = Ring push ups

 

Accessory:

Grip strength

Accumulate 3 min hang on the bar, vary active and passive hang

0 Kommentare

WOD @theprogrm - 14. November 2017

Warm Up:

5 min DU practise / Flight simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 ub DUs

 

Strength / Skill work:

Gymnastic Strength: TTB

3 rounds of:

1. 3-5 Top third TTB (1 rep = from the top 1⁄3 down and back up)

2. 3-5 Bottom half TTB (1 rep = from hang to to L-sit )

3. 3-5 strict TTB

 

Skill Development: kipping TTB

1. 3x10 Kipping swings

2. 3x10 Kipping swings to L-sit

3. 3x6-10 Straight leg kipping TTB 4. 3x10 Kipping knee to chest

5. 3x10 Alternating kipping knee to chest - TTB (scooping) 6. 3x6-10 Kipping TTB (scooping)

 

Workout:

3 rounds, 3 min on - 1 min off:

15/12 cal Row

12 DB Thruster, 15/10kg

Max TTB (scooping)

 

Accessory:

Lateral focus

3 rounds of:

10 Cossack squats

10 Crossing lateral side steps

0 Kommentare

WOD @theprogrm - 13. November 2017

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backward bear crawl

15m Forward crab walk

15m Backward crab walk

 

 

Strength / Skill work

Deadlift

1. Find your 4RM

2. Drop down to 90% and do 5 more sets of 4

 

Workout:

15 min AMRAP

120 DUs

60 WB, 9/6kg, 10/9ft

30 Deadlifts 70/50kg

15 Hang power cleans, 70/50kg

 

Accessory:

Midline stability 3 rounds of:

20 Hollow rocks 20 Arch rocks

0 Kommentare

WOD @theprogrm - 12. November 2017

Warm Up:

FS warm up, 20/15kg

10 FS, slow down , fast up

10 FS, 3 sec pause in the bottom position

10 FS, one and a halves

 

Strength / Skill work:

Front Squat

1. Find your daily 5RM

2. Keep the weight and do 5 more sets of triples

 

Workout:

With a 16-minute running clock:

Min 1: Max Shuttle runs (10m)

Min 2: Rest

Min 3: Max reps Pull ups Scale = Jumping pull ups Min 4: Rest

Min 5: Max DUs Scale = Single Unders

Min 6: Rest

Min 7: Max reps Pistols Scale = Air squats Min 8: Rest

 

Accessory:

Posterior chain strength

3x10 single leg DL with 1x KB Then

50 Banded Hamstring curls (double)

0 Kommentare

WOD @theprogrm - 11. November 2017

Warm Up:

Clean warm up from the hang, 30/25kg 2x5 Clean pulls

2x5 Muscle cleans

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work:

Hang Power Clean

1. Find your daily 2RM

2. Drop down to 80% and do 5 more sets of 2

 

Workout:

For time: 21-15-9-15-21

Cal Row

KB swings, 32/24kg

Time cap = 12 minutes

 

Accessory:

Gymnastic strength

3x5-8 Top half pull ups 3x5-8 Bottom half ring dips

0 Kommentare

WOD @theprogrm - 10. November 2017

Warm Up

3 rounds of:

10 Dislocates with PVC pipe 10 Active shoulder opener 10 Kipping swings

 

Strength / Skill work:

Strict Press

1. Find your daily 3RM (try to match/top your 2RM weight from week 3 weeks ago)

2. Drop down to 90% and do 3 more sets of 3

 

Workout:

In teams of 2 - YGIG

22 min AMRAP:

11 WB, 9/6kg, 10/9ft

11 Pull ups Scale = Ring rows 11 KB snatches, 24/16kg

11 HSPU Scale = Box HSPU 11 KB Goblet squats, 24/16kg 11 TTB Scale = Knee to chest 11 Burpees

 

Accessory:

Midline and grip strength Accumulate 3 min Bar hang Accumulate 3 min Hollow hold

0 Kommentare

WOD @theprogrm - 09. November 2017

Warm Up:

5 min DU practise

Then,

BS squat warm up, 20/15kg

10 BS, 3 sec pause in the bottom 10 BS slow down, fast up

10 BS one and a halves

 

Strength / Skill work:

Back Squat

1. Find your daily 4RM

2. Keep the weight and do 4 more sets of 2

 

Workout:

16 min AMRAP

16 Box jumps, 24/10in 16 DB Hang cleans

16 DB Renegade Rows 16 DB STOH

Weight: 20/15kg

 

Accessory:

Bodybuilding exercises

3x 12-15 DB Hammer curls

3x 12-15 DB Shoulder press 3x12-15 DB Triceps extensions

0 Kommentare

WOD @theprogrm - 08. November 2017

Warm Up:

20 Dislocates with PVC pipe 10 Active shoulder opener Then, with 20/15kg

5 Strict press

5 BTN strict press

5 Push press

5 BTN Push press

5 Push jerk

 

Strength / Skill work

Push Jerk

1. Find your 2RM

2. Drop down to 70% and do 30 push jerk with a 3 sec pause in the receiving position

 

Workout:

3 rounds for time:

12 FS, 60/40kg

6 strict HSPU Scale = Box HSPU 36 DUs

6 Strict pull ups Scale = Ring rows

Time cap = 10 minutes

 

Accessory:

Posterior chain focus

Accumulate 3 min Nordic hamstring hold (work with a partner)

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WOD @theprogrm - 07. November 2017

Warm Up:

2x1 min “tag” in crab walk position / bear walk position Then

3x10 FS + 3x10 Strict press, 20/15kg

 

Strength / Skill work

Gymnastic Strength:

24 min EMOM:

Min 1: 15-20 sec Top of the pull up hold

Min 2: 10-20 sec Bottom of the ring dip hold

Min 3: Max L-Sit hold (hanging)

Min 4: 15-20 sec Top of the ring dip hold

Min 5: 10-20 sec Arch hang

Min 6: 20-30 sec Wall facing HSH

 

Workout:

For time:

30 Thruster, 30/25kg

30 TTB Scale = Knee to chest 20 Thruster, 30/25kg

20 TTB Scale = Knee to chest 10 Thruster, 30/25kg

10 TTB Scale = Knee to chest

Time cap = 9 minutes

 

Accessory:

Rotational Focus

30 Windmills for quality 30 Rotational WB touches

0 Kommentare

WOD @theprogrm - 06. November 2017

Warm Up:

OHS warm up 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom 10 OHS, one and a halves

Then,

TnG Snatch warm up, 30/25kg 2x3 TnG Snatch pulls

2x3 TnG Muscle snatch

2x3 TnG Power snatch

2x3 TnG Snatch

 

Strength / Skill work:

TnG Snatch

1. Find your 2RM

2. Drop down to 90% and do 2 more sets of 2 3. Drop down to 80% and do 2 more sets of 3 4. Drop down to 70% and do 2 more sets of 4

 

Workout:

“Amanda”

9-7-5

Muscle ups

Squat Snatches, 60/40kg

Scale

12-9-7

Burpee Pull ups Overhead squat or Power snatches, 60/40kg

 

Accessory:

Shoulder prehab

3x6-8 DB Cuban rotations 3x6-8 KB Bottom up presses

0 Kommentare

WOD @theprogrm - 05. November 2017

Warm Up:

10 min Row

0-2 min: rate 20

2-4 min: rate 22

4-6 min: rate 24

6-8 min: rate 26

8-9 min: rate 28

9-10 min: rate 30+

 

Strength / Skill work:

20 min AMRAP:

Min 1: Top of the pull up hold Scale = top of the chin up / ring row hold

Min 2: 30 sec Hollow hold

Min 3: Bottom of the ring dip hold

Min 4: 30 sec Arch rocks

Min 5: Wall facing HSH

Workout:

21-15-9

Cal Row

Thruster, 40/30kg

Pull ups Scale = Jumping pull ups

 

Time cap = 10 minutes

 

Accessory:

TGU

Find your 2RM each side

Drop down one weight and do 20 reps in total, change side every 2 reps

0 Kommentare

WOD @theprogrm - 04. November 2017

Warm Up:

27 Squats

FS warm up

3x10 FS, 3 sec pause in the bottom pos

3x10 FS, slow down, fast up

3x10 FS,  one and a halves

 

Clean warm up

2x3 Clean pulls

2x3 Muscle cleans

2x3 Power cleans

2x3 Clean

 

Strength / Skill work:

Clean

1. Find your 2RM

2. Drop down to 80% and do 3 more sets

 

Workout:

3 rounds for time:

30 DUs Scale = 50 Single Unders

10 Squat snatch, 60/40kg

 

Time cap = 8 min

 

Accessory:

Accumulate 3 minutes active hang on bar or rings

 

0 Kommentare

WOD @theprogrm - 03. November 2017

Warm Up

3 rounds

10 Kipping swings

10 Air squats

10 Push ups

10 KB DL

 

Strength / Skill work:

Bench Press

1. Find your daily 3RM, tempo 30x3

2. Drop down to 90% and do 3 more sets of 3

 

Workout:

“Kev”

With a partner, complete as many rounds as possible in 26 minutes of:

6 DL, 140/90kg., each

9 Bar-facing burpees, synchronized

9 BMU, each Scale = Jumping BMU / pull ups

55-ft. Partner barbell carry, 140/90kg

 

Accessory:

Rotational Focus

50 Russian twists

50 Lying windmills

0 Kommentare

WOD @theprogrm - 02. November 2017

Warm Up:

5x15 sec on - 15 sec off Active shoulder opener https://youtu.be/qpluff7S3uo

10 Hollow rocks

10 Arch rocks

10 Hollow rock hip extension into bridge position

 

Strenght:

5 sets of 8 DB Row

5 sets of 8 DB seated presses

 

Gymnastic Conditioning:

16 min EMOM:

Min 1: 15 ub WB, 9/6kg, 10/9ft

Min 2: 10-15 Butterfly pull ups Scale = Butterfly pull up rhythm drill

Min 3: Max reps DUs Scale = Single unders

Min 4: Rest

 

Workout:

For time:

27-21-15-9

Muscle Clean, 30/25kg

Ring dips Scale = Push ups

 

Time cap: 9 minutes

 

Accessory:

Posterior chain focus

50 Banded hamstring curls (25 each side)

0 Kommentare

WOD @theprogrm - 01. November 2017

Warm Up:

3 rounds of:

15m Bear crawl forward

15m Bear crawl backward

15m Crab walk forward

15m Crab walk backward

10 Hip thrusters

 

 

Strength / Skill work:

Deadlift

1. Find your daily 3RM

2. Keep the weight and do 10x1. Pause 3 sec in the setup position making sure it is perfect - hamstrings loaded / back flat / lats engaged. You can’t drop the bar at the top but have to lower it down to the floor again.

 

Workout:

17 min AMRAP

7 Power snatch, 50/35kg

10 HSPU Scale = Ring push up

7 Thruster, 50/35kg

10 Pull ups Scale = Ring rows

 

Accessory:

Bodybuilding exercises

3 rounds of:

6-8 DB Bicep curls

6-8 DB Skull crusher

8-12 DB Shoulder press

0 Kommentare

WOD @theprogrm - 31. Oktober 2017

Warm Up:

27 Squats - 3 sec pause in each bottom position

Then,

Front rack warm up

 

 

Strength / Skill work

Front Squat

1. Find your 2RM

2. Drop down to 80-90% and do 5 more sets of 2

 

 

Workout:

For time:

25-20-15-10-5

Box Jumps, 24/20in

Push ups

Jumping lunges (25 total)

 

Time cap = 12 minutes

 

 

Accessory:

Straight arm strength

4 rounds of:

15-20 sec Top of the ring dip hold

10-15 sec Arch hang (top position hold) https://youtu.be/FcS8oI24Mvo

0 Kommentare

WOD @theprogrm - 30. Oktober 2017

Warm Up:

OHS squat warm up, 20/15kg

10 OHS, 3 sec pause in the bottom

10 OHS slow down, fast up

10 OHS one and a halves

 

Snatch warm up from high hang, 20/15kg

2x5 Snatch pull

2x5 Muscle snatch

2x5 Power snatch with a 3 sec pause in the receiving pos.

2x5 Snatch with a 3 sec pause in the bottom  pos.

 

Strength / Skill work:

High Hang Snatch

1. Find your daily max in high hang snatch

2. Drop down to 90% and do 1 more set

3. Drop down to 80% and do 2 more sets

4. Drop down to 70% and do 3 more sets with a 3 sec pause in the bottom position

 

Workout:

5 rounds for time:

250/200m Row

10 Burpees over rower

10 TTB Scale = Knee to chest

 

Time cap = 13 minutes

 

Accessory:

2 rounds for quality:

20m Double Overhead walk

20 Double KB swings

20m Front rack walk

20 Altern. KB snatches

20m Farmers walk

20 Single arm OHS

0 Kommentare

WOD @theprogrm - 29. Oktober 2017

Warm Up:

Overhead squat warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause

10 OHS, one and a halves

 

Snatch warm up from the hang above the knee, 20/15kg:

2x5 Snatch  pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Snatch

 

Strength / Skill work:

Hang Snatch + Overhead Squat

1. Find your daily max in 1 hang snatch + 1 overhead squat

2. Drop down to 90% and do 1 more set

3. Drop down to 80% and do 2 more sets

4. Drop down to 79% and do 3 more sets

 

Workout:

For time:

27-24-21-18-15-12-9-6-3

DB snatch, 20/15kg

3-6-9-12-15-18-21-24-27

HSPU Scale = Push ups

 

Time cap = 16 minutes

 

Accessory:

Shoulder focus

3 rounds of:

10 KB Windmills each arm

10 DB Cuban rotations

0 Kommentare

WOD @theprogrm - 28. Oktober 2017

Warm Up:

1000/800m  Row

27 Good mornings

 

Strength / Skill work:

Deadlift

1. Find your daily 10RM

2. Drop down to 90% and do two more sets of 10

3. Keep the weight and do 3 more sets of 5

 

Workout:

5x50 sec all out

10/8 cal Assault Bike

10 Air Squats

AMRAP Push ups

3 min rest

 

Accessory:

Gymnastics

5 rounds of:

2 Wall climb into 10 sec HSH

3-6 Strict Pull ups

0 Kommentare

WOD @theprogrm - 27. Oktober 2017

Warm Up

3 rounds

10 Kipping swings

10 Air squats

10 Push ups

10 KB DL

 

Strength / Skill work:

Push Press

1. Find your daily 2RM

2. Drop down to 90% and do 4 more sets

 

Workout:

In teams of 2 - split as you like

20 min AMRAP:

1000m Row

90 WB, 9/6kg, 10ft

80 KB swings, 24/16kg

70 Pull ups Scale = Ring rows

60 Box jumps, 24/20in

50 TTB Scale = Knee to chest

40 SDLHP, 50/35kg

30 HSPU Scale = Box HSPU ups

20 STOH, 50/35kg

10 Ring dips Scale = Ring push ups

 

Accessory:

Midline stability

50 Arch rocks

50 Hollow rocks

0 Kommentare

WOD @theprogrm - 26. Oktober 2017

Warm Up:

Clean Warm Up, 30/25kg

2x5 Clean  pulls

2x5 Muscle clean

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work

Power Clean + Hang Power Clean

1. Find your daily max in 1 power clean + 1 hang power clean

2. Drop down to 80% and do a 10  min EMOM of 1 power clean and 1hang power clean each minute. Pause 3 sec in the receiving position.

 

Workout:

15-12-9:

Power clean

Thruster

 

Weight 60/40kg

 

Time cap = 10 minutes

 

Accessory:

Bodybuilding exercises

3x max rep DB Hammer curls

2x max Chin ups

0 Kommentare

WOD @theprogrm - 25. Oktober 2017

Warm Up:

3 rounds, no rest:

20 sec Hollow hold

20 sec Arch hold

5 tempo Push ups 3-0-x-1

5 tempo Ring rows 3-0-x-1

 

Strength / Skill work:

Gymnastic strength

16 min EMOM

Min 1: Top of the pull up hold (can be assisted standing on a box or performed on the floor with a bar on the squat rack)

Min 2: Bottom of the ring dip hold

Min 3: Top of the ring row hold

Min 4: Top of the ring dip hold

 

Workout:

For time:

100 DUs Scale = 150 Single unders

40 Pull ups Scale = Jumping pull ups

100 DUs

40 HSPU Scale = 20 Box HSPU

100 DUS

40 TTB Scale = Knee to chest / straight leg toes to L-sit

100 DUs

40 Pistols Scale = Reverse lunges (as low as possible leaning over the front leg)

 

Time cap = 20 minutes

 

Accessory:

Posterior chain strength

50 Banded hamstring curls

0 Kommentare

WOD @theprogrm - 24. Oktober 2017

Warm Up:

5 min AMRAP of:

15m Forward lunges

15m Backward lunges

15m Forward Crab walk

15m Backward Crab walk

Then,

10 Strict press, 10 FS, 10 Push press, 10 FS, 10 Thruster 20/15kg

 

Strength / Skill work

Thruster from rack

1. Find your 2RM

2. Drop down to 60% and do 30 thruster for time, every time you break, 5 bar facing burpees

 

Workout:

10 min AMRAP:

3 DL100/70kg

3 Burpee box jump over, 30/24in

6 DL, 100/70kg

6 Burpee box jump over, 30/24in

9 DL, 100/70kg

9 Burpee box jump over, 30/24in

Etc.

 

Accessory:

Rotational focus

30 Half kneeling WB throws to partner

30 Russian twist with WB

0 Kommentare

WOD @theprogrm - 23. Oktober 2017

Warm Up:

5 rounds of:

10 Active Shoulder opener https://youtu.be/qpluff7S3uo

10 Hollow rocks

10 Arch rocks

  

Strength / Skill work:

1. Floor Press (heavy set 5 x 5)

1.1 5 x 3 same weight of 1 + max unbroken Push Ups between Sets

 

Workout:

7 rounds for time:

7 Hang power cleans

7 FS

7 STOH

 

Time cap = 10 minutes

 

3 min rest, then

 

4 min AMRAP of:

4 Power snatch

4 OHS

 

Weight: 40/35kg

 

Accessory (optional):

Strongman focus

5x20m heavy Yolk walk (place to racks 10m apart if you work with a barbell), alternate with

5x 20m heavy Farmers walk

Then,

5 min D-ball over shoulder

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WOD @theprogrm - 22. Oktober 2017

Warm Up:

800m Run

Then,

27 Goblet squats

 

Strength / Skill work:

Back Squat

1. Find your daily 10RM

2. Keep the weight and do 3 more sets of 5 with a 2 sec pause in the bottom position

 

Workout:

For time:

21-15-9-15-21

Hang power clean, 60/40kg

Sit ups

HSPU Scale = Push ups

 

Time cap = 16 minutes

 

Accessory:

Straight arm strength

4x5-10 sec Arch hang https://youtu.be/FcS8oI24Mvo

4x10 sec Wall facing HSH

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WOD @theprogrm - 21. Oktober 2017

Warm Up:

5x15 sec Hollow hold

5x15 sec on - 15 sec off Active shoulder opener https://youtu.be/qpluff7S3uo

 

Strength / Skill work:

Gymnastic Skill Development: Butterfly pull ups

5 rounds for quality:

1. 10 Kipping swings

2. 10 Butterfly rhythm drill

3. 5x1 Butterfly from the top

4. 3-5 Butterfly pull ups

 

Gymnastic Conditioning

12 min EMOM:

Min 1: 10-20 Burpees

Min 2: 10-20 Butterfly pull ups Scale = Butterfly pull up rhythm drill

Min 3: 10-20 V-Ups

 

Try to find a rep range you can manage through the whole workout.

 

Workout:

12 minutes, 30 sec on - 30 sec off:

DB Power snatches

Backward lunges with DB

DB STOH

 

Weight: 2x20/2x15kg

 

Accessory:

Shoulder strength

3x6-8 slow KB bottom up press

3x8 Cuban rotations with weight plates/DBs

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WOD @theprogrm - 20. Oktober 2017

Warm Up

3 rounds of:

10 Dislocates with PVC pipe

10 BTN Strict Press with PVC pipe

3x 10 sec Active shoulder opener

 

Strength / Skill work:

Strict Press

1. Find your daily 2RM

2. Drop down to 60% and do 20 reps with a 3 sec pause overhead

 

Workout:

“Annie are you ok?”

21-15-9

Cal Row

Thrusters, 30/20kg

Medicine Ball Cleans, 9/6kg

Sumo Deadlift High-Pulls, 30/20kg

Wall Balls, 9/6kg

Burpees

 

Time cap = 20 minutes

 

Accessory:

Grip strength

1 min hang on the bar

Rest 1 minute

Max time heavy KB hold

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WOD @theprogrm - 19. Oktober 2017

Warm Up:

From the hang above the knee, 20/15kg:

2x5 Snatch  pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Deep power snatch

 

Strength / Skill work

Hang Power Snatch

1. Find your daily 2RM

2. Drop down to 90% and do 1 more set of 2

3. Drop down to 80% and do 2 more sets of 2. Pause 3 sec in the receiving position.

 

Workout:

5 rounds for time:

22 WB, 9/6kg, 10/9ft

11 TTB

22 KB swings, 24/16kg

11 Pull ups Scale = Ring rows

 

Time cap = 22 minutes

 

Accessory:

Bodybuilding exercises

40 Empty barbell Bicep curls

40 Empty barbell Skull crushers

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WOD @theprogrm - 18. Oktober 2017

Warm Up:

1000m Row, every 200m 10 sec arms only

Then,

27 Good mornings with PVC pipe

 

Strength / Skill work

Deadlift

1. Build to a heavy set of 5 (this should ideally be heavier than last week)

2. Keep the weight and do 5 more sets of 3

 

Workout:

15 min AMRAP:

15/12 cal Row

15/12 Push ups

12 Pistols Scale = 24 Air squats

 

Accessory:

Rotational focus

30 Slow rotational WB touches

30 Slow KB Windmills

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WOD @theprogrm - 17. Oktober 2017

Warm Up:

OHS warm up, 20/15kg

10 OHS, slow down, fast up

10 BTN Push press

10 OHS, 3 sec pause in the bottom

10 BTN Push press

10 OHS, one and a halves

10 BTN Push jerk

 

Strength / Skill work:

Overhead Squat from rack

1. Find your 2RM OHS from rack.

2. Drop down to 60% and do 5 more sets.

 

Workout:

For time

30-20-10

Thruster, 40/30kg

Box jumps, 24/20in

15-10-5

Strict Pull up Scale =  Ring row

 

Time cap = 14 min

 

Accessory:

Grip and midline strength

3 rounds of:

5-10 Strict toes to rope

10 Back extensions

10 GHD Sit ups

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WOD @theprogrm - 16. Oktober 2017

Warm Up

Clean & Jerk warm up, 20/15kg

10 Clean pulls

10 Strict press

10 Muscle clean

10 Push press

10 Power clean

10 Push jerk

10 Deep power clean

10 Split jerk

 

Strength/Skill work:

Power Clean + Hang Power Clean + Power Jerk + Split Jerk

1. Find your daily max in the complex

2. Drop to 80% and do 5 more sets

 

Workout:

In teams of 2 - split as you like

For time:

1000m Row

200 DUs

50 TTB Scale = Knee to chest

750m Row

150 DUs

50 Pull ups Scale = Ring rows  

500m Row

100 DUs

50 HSPU Scale = Box HSPU

 

Timer cap = 20 minutes

 

Accessory:

Posterior chain strength

10x 10-20 sec Nordic Hamstring hold (with your partner)

1 Kommentare

WOD @theprogrm - 15. Oktober 2017

Warm Up:

2x5 Clean pulls

2x5 Muscle clean

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work

Clean Pull + Power Clean

1. Find your daily 2RM. Do 1 clean pull + 1 power clean, drop the bar and go

again.

2. Keep the weight and do 1 clean pull + 1 power clean every minute on the

minute for 10 minutes.

 

Workout:

3 rounds for time:

9 DB Power clean

9 HSPU Scale = Box HSPU

6 DB Push press

6 Pull ups Scale = Ring rows

3 DB Hang squat cleans

3 BMU Scale = Jumping pull ups / BMU

Weight: 2x20/2x15kg

Time cap = 12 minutes

 

Accessory:

Posterior chain strength

50 Empty barbell Good mornings

50 Banded hamstring curls

WOD @theprogrm - 14. Oktober 2017

Warm Up

400m Run

Then

27 Good mornings with empty bar

 

Strength / Skill work:

Deadlift

1. Build to a heavy set of 5

2. Keep the weight and do 3 more sets of 5

3. Drop down to 80% and do 2 more sets of 10

 

Workout:

In teams of 2

2 rounds for time:

Row 500/400m - Max Burpees (Person 1 rows - Person 2 does burpees)

40 TTB - Hanging*

40 Push ups - Top of the push up hold*

40 Power snatch 60/40kg - Resting**

*One working - one in static hold

**One working - one resting

 

Accessory:

Unilateral work

3x12 Single leg good mornings with KB

3x8 Cossack squats

WOD @theprogrm - 13. Oktober 2017

Warm Up:

27 Squats

30 Standing pose drill

 

Strength/Skill work:

Gymnastic Strength

12 min EMOM:

Min 1: 10-20 sec Top of the pull up hold

Min 2: 10-20 sec Top of the ring dip hold

Min 3: 20 sec Top of the ring row hold

Min 4: 10-15 sec Bottom of the ring dip hold

 

Then (optional depending on time),

1x max strict Pull ups Scale = Ring rows

Rest 2 minutes, then

1x max strict Ring dips Scale = Ring push ups

 

Workout:

"Manion"

7 rounds for time

Run 400m

29 BS, 60/40kg

Time cap = 35 minutes

 

Accessory:

Grip strength

5x 20 sec on - 20 sec off

Bar/rope/ring hang

WOD @theprogrm - 12. Oktober 2017

Warm Up

OHS warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

 

Snatch warm up, 30/25kg

2x5 Snatch pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Snatch

 

Main Part

Snatch

1. Find your daily 1RM

2. Drop to 80% and do 20 snatches with a 3 sec pause in the bottom position.

 

Workout:

All the Tabatas:

Tabata Pull ups Scale = Jumping pull ups

Tabata Push ups

Tabata Sit ups

Tabata DUs Scale = Single unders

 

Accessory:

Midline strength

Accumulate 2 min L-sit on parallettes

50 GHD Back extension

WOD @theprogrm - 11. Oktober 2017

Warm Up:

3 minutes: tag, in crab walk position

Then,

5 min ankle mobilisation of your choice

 

Strength / Skill work:

Gymnastic Skill Development: Pistols

1. 3x2 Pistol cone compression https://youtu.be/b5tpEegO6yU

2. 3x20 sec Top of the pistol hold

3. 3x10 sec Bottom of the pistol hold

4. Tabata Pistols, alternating: 8x20 sec on - 10 sec off

 

Gymnastic Conditioning:

3 rounds for time:

12 Power cleans, 40/35kg

12 Pistols

12 Burpees

12 Pistols

*Focus on quality pistols, speed on the power cleans and burpees.

 

Workout:

5 rounds for time:

50 DUs Scale = 100 Single unders

5 Power snatch, 60/40kg

Time cap = 8 minutes

 

Accessory:

Stretch - 2 min each side

Calf stretch

Quad stretch

Glut stretch

WOD @theprogrm - 10. Oktober 2017

Warm Up:

3 rounds of:

10 Goblet squats

10 KB DL

10 Jumps on 20/2x20/3x20kg plate

 

Strength / Skill work:

Front Squat

1. Find your daily 3RM

2. Drop down to 90% and do 1 more sets of 3

3. Drop down to 80% and do 3 more sets of 3

 

Workout:

27-21-15-9-3

Deadlift, 60/40kg

STOH, 60/40kg

Box jumps, 24/20kg

Time cap = 15 minutes

 

Accessory:

Farmer walk

400m heavy farmers walk, every time you stop and rest, 5 sit ups

WOD @theprogrm - 09. Oktober 2017

Warm Up:

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push press

10 Push Jerk

10 BTN Push Jerk

10 Split jerk

 

Strength / Skill work

Split Jerk

1. Find your daily 2RM

2. Drop down to 70% and do 5 more sets of 2. Pause 3 sec in the receiving

position.

 

Workout:

For time:

42 WB, 9/6kg, 10/9ft

21 Back Squats

30 WB

15 Front Squats

18 WB

9 Overhead Squat

Weight: 80/60kg

Time cap: 15 minutes

 

Accessory:

Rotational focus

40 Rotational WB touches

40 Lying windshield wipers

WOD @theprogrm - 08. Oktober 2017

Warm Up:

6 min AMRAP of:

200m Row

10 Air squats

10 Push ups

 

Strength / Skill work

Bench Press

1. Build do a heavy set of 5 (not a 5RM)

2. Keep the weight and do 5 more sets of 3. After each set: AMRAP push ups.

Rest 2 min between sets.

 

Workout:

For time:

15-12-9

cal Row/Power Clean

2 min Rest

15-12-9

cal Row/Squat Clean

2 min Rest

15-12-9

cal Row/FS

Weight: 45/30kg

Time cap = 24 minutes

 

Accessory:

Midline strength

Accumulate 3 min of:

Plank hold

Reverse plank hold https://youtu.be/PaiMBBc3KEk

WOD @theprogrm - 07. Oktober 2017

Warm Up:

3 rounds of:

10 Hollow rocks

10 Arch rocks

10 Jefferson curls with KB/BB

10 Compression pikes https://youtu.be/Jv9CRMeuqxs

 

Strength / Skill work:

Gymnastic Skill Development: TTB

1. 3x10 Kipping swings

2. 3x10 Kipping swings to L-sit

3. 3x6-10 Straight leg kipping TTB

4. 3x10 Kipping knee to chest

5. 3x10 Alternating kipping knee to chest - TTB (scooping)

6. 3x6-10 Kipping TTB (scooping)

 

Gymnastic Conditioning (optional, depending on the time used for the skill

development):

For time:

27-21-15-9

TTB Scale Knee to chest or toes to L-Sit depending on technique choice

9-15-21-27

KB swings, 24/16kg

 

Workout:

2 rounds of:

15/12 cal AB

5 FS from rack, 70/50kg

Max ub TTB (scooping) Scale = Kipping knees to chest or alternating knee to

chest - TTB

Rest 5 min, then

3 rounds for time:

10 BJ, 24/20in

15 Straight leg TTB Scale = Straight leg swings toes to L-sit

 

Accessory:

Stretch abs

Stretch forearms