FITNESS

Close

Dynamic

3 minutes z1 work

+

3-5 minutes of mobility

*Shoulders, hips, ankles

 

3-5 minutes of workout prep ROUNDS OF THE FOLLOWING

  • Goblet Squats
  • Shoulder Press
  • Good mornings
  • Double Unders

The W.O.D

A.1 CG DL x 1 + Hang power clean x 1 + FR lunge step x 2/leg x 3 sets *perfect form, rest 90 seconds
A.2 Seated DB shoulder press, 2-3 x 3, rest 90 seconds *tough sets, rest 90 seconds
(watch body positioning in the press)
+
amrap abmat sit ups in 30 sec.
-rest 10 sec.-
amrap db thrusters in 60 seconds
-rest 20 sec.-
amrap cal on AD in 90 sec.
rest 2 minutes actively walking around x 4 rounds

*if you have solid balance through the manmakers then move up to those for the second part of the conditioning

PERFORMANCE

Close

Dynamic

3 minutes z1 work

+

3-5 minutes of mobility

*Shoulders, hips, ankles

 

3-5 minutes of workout prep ROUNDS OF THE FOLLOWING

  • Goblet Squats
  • Shoulder Press
  • Good mornings
  • Double Unders

The W.O.D

A.1 CG DL x 1 + Hang power clean x 1 + hang squat clean x 1 x 3 sets *perfect form, rest 90 seconds
A.2 Standing DB shoulder press, 2-3 x 3, rest 90 seconds *tough sets, rest 90 seconds
(watch body positioning in the press)
+
amrap unbroken K2E
-rest 10 sec.-
amrap db manmakers in 60 seconds @ 35/20#/h
-rest 20 sec.-
amrap cal on rower in 90 sec.
rest 2 minutes actively walking around x 4 rounds

COMPETITION

Close

Dynamic

3 minutes z1 work

+

3-5 minutes of mobility

*Shoulders, hips, ankles

 

3-5 minutes of workout prep ROUNDS OF THE FOLLOWING

  • Goblet Squats
  • Shoulder Press
  • Good mornings
  • Double Unders

The W.O.D

"Victory favors neither the righteous nor the wicked; only the prepared"

warm up for PM
handstand walking work
double unders
sotts press
TGU

then

AM
20 sec. all out sprint efforts
rest 2:10 x 8 sets
(these can be sprints upon waking, or AD or rower)

PM
A. Snatch balance - tough double in 12 minutes
B. FS @ 67% of 1 RM; 2 reps, rest 45 seconds x 8
C. EMOM x 10 minute = odd = 8 TnG push press, even = 10 butterfly CTB pull ups
D. EMOM x 5 minutes = 20 unbroken double unders + 10 UB pull ups

*if you can't make the AM session this is fine -make it up on saturday
*we are re-testing next week - then I will post the next phase to the blog

Olympic Lifting

Close

A.Snatch - heavy single; 85% 4 x 2
B.Clean & Jerk - heavy single; 85% 2 +1 x 4
C.Snatch Pull - 105% (of sn) 5 x 2
D.Back Squat - heavy single, (90%x1, 95%x1, heavy single) x 3

A.Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3
B.Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3
 

A.Snatch - heavy single, 90% of heavy single x 1, 95% x1,100% x1, 90% 3 x 2
Clean & Jerk - heavy single, 90% of heavy single x1+1, 95% x1+1, 100% x1+1, 90%x1+1 x3
Clean Pull - 95% (of cln) 5 x 2
Front Squat - heavy single, 90% of heavy single x 1, 95% x1,100%  x1, 90% 3 x 2

ENDURANCE

Close

If you did SeaLeg Shuffle then do Post Race Recovery WOD:

GHD Sit ups 3x 15
GHD Hip Exensions 3 x 15
KB swings 3 x 15
Bench Press x 3 reps ( @ 65 % 1RM)
Pull ups 3 x 5

OR PLYO WOD:

9, 8, 7, 6, 5, 4, 3, 2,1

Squat Jumps,

Jump Lunges,

Skater Squats,

High Knees (20 m),

Box Jumps, Burpees

 

1175 State St., New Haven, CT 06511

Get Directions

5 x 800's  

Meet at WC Track

181 Mitchell Drive, New Haven, CT 06511

Get Directions

Tough Mudder Weekend!

If you are training for the 20K:

 

15K @ 85% of your 10 mile pace