WOD: Spring Cycle: Week 3

April 25-30

Monday

Strength/Skill

Slave to the Clock

  • On the following clock:
  • 0:00
  • begin 1 mile run
  • to 12:00:
  • complete 50 wall balls
  • to 16:00
  • complete 50 KB swings
  • to 20:00
  • complete 30 pull ups or ring rows
  • at 20:00
  • repeat.

If you do not complete a given movement in the specified timeframe, move on to the next and note how many reps you got! 

Tuesday

Strength/Skill

Badgers On Swole Patrol

  • deadlift 6x4
…a bit heavier than last week. Like last week, build to a challenging set and do all 6 work sets at that weight. 

One Minute to Heaven

  • 1’ max cal AAB
  • rest 3’
  • 1’ max cal row
  • rest 3’
  • 1’ max burpee
  • rest 3’
  • 1’ max thruster 45/35#
  • score= total reps

Wednesday

Strength/Skill

 

Max-ercise 

  • 15’ minutes of instructor-led KB sweatfest!

Dragon Carry

  • 3 attempts for max combined load (carry+drag)
  • 2’ max time per attempt.
 

MiniROMWOD finisher: 3’ per leg pigeon or fragon; PVC calf mash x1 

Thursday

Strength/Skill

  • ROMWOD
  • or
  • Core Crush:
  • 21’ EMOM:
  • min 1:
  • goat bagger x12
  • min 2:
  • KB sit up x12
  • min 3:
  • russian twist x24

then

  • +goat work (skill devo, squat therapy, pull up progressions)

CFCDA Tri

  • 2k row
  • 120/100 cal ride
  • 1 mile run

Friday

Strength/Skill

Oly skills:

  • 10’ skill warmup, then
  • EMOM, for 15’: power or squat snatch, x3

Fran

  • 21-15-9 reps of:
  • thruster
  • pull up

Saturday

Strength/Skill

PaceHorse and the Pet Rock

  • In teams of three, with one pacing, one working, one holding the pet rock: Pacehorse does 75 double unders
  • While pacer is doing double unders, the other two athletes do work their way through the following chipper: 100 burpees 200 swing 300 air squat
  • When pacehorse finishes their DU, next athlete in line takes their spot and former pacer rotates to chipper.
  • What’s the pet rock? Coaches’ choice of weight, no-one can work if it touches the ground!

Monday

Strength/Skill

Oly Complex:

  • Every 2 minutes, for 16 minutes:
  • snatch pull+snatch high pull+power snatch

Runnin' 'Manda

  • 9-7-5 reps of:
  • snatch 155/115
  • muscle up
  • the rub: start each round with a 400m run
 

Shoulder health: javelin press from lunge 3x12

Tuesday

Strength/Skill

Muscular Endurance

  • Every 3 minutes for 18 minutes, with 115/75#
  • 7 deadlift
  • 7 squat clean
  • 7 push press

Dragon Carry

  • 3 attempts for max combined load (carry+drag)
  • 2’ max time per attempt.

Wednesday

Strength/Skill

 

Deadlift

  • 10, 7, 5, 3, 3, 3, 3, 3

One Minute to Heaven

  • 1’ max cal AAB
  • rest 3’
  • 1’ max cal row
  • rest 3’
  • 1’ max burpee
  • rest 3’
  • 1’ max thruster 45/35#
  • score= total reps
MiniROMWOD finisher: 3’ per leg pigeon or fragon; PVC calf mash x1 

Thursday

Strength/Skill

  • ROMWOD
  • or
  • Core Crush:
  • 21’ EMOM:
  • min 1:
  • goat bagger x12
  • min 2:
  • KB sit up x12
  • min 3:
  • russian twist x24

then

  • +goat work (skill devo, squat therapy, pull up progressions)

CFCDA Tri

  • 2k row
  • 120/100 cal ride
  • 1 mile run

Friday

Strength/Skill

Oly Complex: 

  • Every 2 minutes, for 20’
  • clean+thrust jerk, clean + push jerk, clean + jerk

Sweet Pain

  • In 12’:
  • Run 1 mile,
  • AMRAP wallball
 

Hip Mobility: shin box drill x 10 

Saturday

Strength/Skill

PaceHorse and the Pet Rock

  • In teams of three, with one pacing, one working, one holding the pet rock:
  • Pacehorse does 75 double unders
  • While pacer is doing double unders, the other two athletes do work their way through the following chipper:
  • 100 burpees
  • 200 swing
  • 300 air squat
  • When pacehorse finishes their DU, next athlete in line takes their spot and former pacer rotates to chipper.
  • What’s the pet rock? Coaches’ choice of weight, never allowed to touch the ground!

Tuesday

Strength/Skill

D7.

  • 3 position snatch: 50%x1 60%x1 65%x1 70%x1
  • front squat: 60%x3 70%x3 80%x3 85%x3 90%x2x2

superset: 

  • A1: seated DB press 5x12
  • A2: dip 5x12

Thursday

Strength/Skill

D8. 

  • jerk stance press: 3x10
  • split jerk 7x1
  • romanian deadlift: work up to 5x5, medium intensity

superset: 

  • A1: TGU AHAP 5x3
  • A2: strict toe to bar x10

Saturday

Strength/Skill

D9.

  • 3 position clean: 50%x1 60%x1 65%x1 70%x1
  • back squat: 60%x3 70%x3 80%x3 85%x3 90%x2x2

superset: 

  • A1: DB curl 5x12
  • A2. bent over double KB row 5x12