Reminder: If you have a running watch, bring it. Or check out the Runtastic App for your phone. Track WOD – Week 3 Group: 3 x (300m, then 200m, then 100m) Goal should be 1 mile goal pace. Rest 2 minutes after 300m, :90 after 200m, and 3 minutes between sets. Self (to be done later …
Strength A1. Deadlift 10-8-6-4-2 @ 70%-75%-80%-85%-90% 1RM Rest :30 A2. 4 x 5 Tall Box Jumps – No power step, step down each rep. Rest :60 Conditioning 3 rounds, each for time – Begin each round every 5 minutes: 400m Run 50 Double Unders 15 Burpees
Olympic 10 x 2 Snatch – Every :90, building to a heavy double Conditioning 5 rounds for time: 10 Kb Snatches – Right Arm 10 Alternating Overhead Kb Reverse Lunges – Right Arm 10 Kb Snatches – Left Arm 10 Alternating Overhead Kb Reverse Lunges – Left Arm Prescribed weight = 53#/35#
Strength Front Squat 7 x 3 @ 7-9 RPE Conditioning 15 minute EMOM: Minute 1 – 15 Wall Balls (20#/14#) Minute 2 – 12 Toes-2-Bar Minute 3 – 9 Deadlifts (225#/153#) Repeat for five sets.
Partner WOD For time, each partner completes reps of 1-2-3-4-5-6-7-8-9-10 of: Overhead Squats (115#/78#) Burpees Box Jumps (30#/24#) Once completed, finish with a 2k Row, alternating every 250m. *Note: Partner A completes 1 of each movement, then Partner B completes 1 of each movement, and so on.. 30 minute time cap.
Strength A1. Push Press 5 x 5 @ 80% 3RM A2. Hollow Rocks 5 x 20-30 Conditioning “Helen” 3 rounds for time: 400m Run 21 KB Swings (53#/35#) 12 Pull-ups *No scaling up, just go faster.
Reminder that there is a group run at 5:30am at the SHG track every Thursday morning for the next eight weeks. If you have a running watch, bring it. Or check out the Runtastic App for your phone. Track WOD – Week 2 Group: 10 x 100m Sprint w/ 60 seconds rest These should be …
Endurance 4 x 375m Row – Rest 2 minute between efforts Goal is consistent efforts, keeping best 500m pace Strength/Stability A1. Deadlift 8-6-6-4 @ 70%-75%-80%-85% Rest :30 A2. 4 x 100yd KB Waiter’s Carry (50yd w/ right, 50yd w/ left) – As heavy as possible Rest :60 Conditioning Advanced For time (7 minute cap): 30 Double Unders 50 Handstand …
Coach Jordan working with the June On-Rampers. Olympic Clean Complex 6 Sets of 1 Hang Clean + 1 Clean + 1 Jerk Complete one set every :90. Build to as heavy as possible. Conditioning Complete for time: 400m Run 21 Power Cleans (Elite-155#/103, Rx’d-135#/83#, Scaled-60% of heaviest strength) Rest 2 minutes 400m Run 15 Power Cleans …
Strength Front Squat 6 x 5 – Building each set to 9 RPE Conditioning Complete for time: 45 Wall Balls (20#/14#) 30 Pull-ups 30 Wall Balls 20 Pull-ups 15 Wall Balls 10 Pull-ups *Elite = Chest-to-bar Pull-ups
