WODs for August 29 – Sept 3, 2011
[toggle title="Group Metcon"]
Monday
2 rounds:
1min row
1min rest
1min airdyne
1min rest
1min burpees
1min rest
1min skipping
1min rest
Tuesday
5 rounds for time:
30 KB Swings
200m run
Wednesday
5 sets with a 16min cut-off
25 wall ball
200m run
rest 90mins
Thursday
Work Capacity Test! 2mins time trial. Row or Airdyne for Max meters or calories.
Then complete 3 rounds for quality of:
8-12 strict knee to elbow
40 double unders OR 120 single skips
Friday
4 sets:
3mins sprint of:
5 pull-ups, 10 push-ups, 15 bodyweight squats
rest 90sec
start up where you left off in the previous round and record total # of rounds completed.
Saturday
In teams of two, complete as many rounds as possible in 16mins of:
10 wall ball
10 Push-Ups
10 Box Jumps[/toggle]
[toggle title="Foundation"]
Workout #1
[20mins]
A1. Press 4×5 [21x3], rest 60sec
A2. Chins 4×3-6 [40x0], rest 90sec
[18mins]
b1. back squat 4×4-6 [30x1], rest 15sec
b2. seated DB external rotations 3×8-12 [4010], rest 90sec
[6mins]
c1. front plank, 2×40-60sec, rest 30sec
c2. band pull aparts 2×15-20reps, rest 30sec
Workout #2
[18mins]
A1. Deadlift 5×3 [42x0], rest 15sec
A2. narrow hand position push-ups, max reps, rest 90sec
B. Group Metcon
Workout #3
A. 3 sets:
DB FFESS, 8-10/side, rest 30sec
RDL 8-10/side, rest 30sec
pull-ups, as many as possible, rest 60sec
B. Group Metcon
Workout #4
a1. ring rows 4×5-10 [20x3], rest 45sec
a2. Seated DB Press 4×6-10, rest 45sec
a3. knee to elbow 4×6-10, rest 45sec
B. Group Metcon[/toggle]
[toggle title="Training"]
Workout #1
[25mins]
A1. Back Squat 5×3 [30x1], rest 15sec
A2. Close Grip Chin-ups [4010], 5xAMRAP, rest 2.5mins
B. Group Metcon
Workout #2
[20mins]
A. Shoulder Press 5×5 [31x3]. Rest 2mins
B. Group Metcon
Workout #3
A. 2 Hang Power Snatch + 2 OH Squat, 6×1, rest 60-90sec
WATCH THIS VIDEO BEFORE TRAINING:
http://startingstrength.com/index.php/site/index/the_power_snatch
B. Group Metcon
Workout #4
A. [12mins] Push Press 7×1 @ 90-95%, rest 60sec
[18mins]
B1. Deadlift 4×3 [42x0], rest 30sec
B2. DB Skull Crushers 4×8-12, rest 90sec
[10mins]
C1. toe to bar 3×8-12 controlled tempo, rest 30sec
C2. low box step-up 3×12-15, rest 30sec
B.Group Metcon
Workout #5
A. 5 sets for quality:
1min handstandhold against wall ORhandstand push-ups practice
1min hollow body rock
http://gymnasticswod.com/content/hollow-rock
B. 3 rounds for quality:
30sec chest to bar pull-ups
30sec rest
30sec ring push-ups
30sec rest
C. Group Metcon
[/toggle]
[toggle title="Competition"]
Workout 1
A. Hang Power Snatch 5×2
B. Clean + Jerk 6×1 @ 80-85%
C. Back Squat 5×3, rest 2-2.5mins
Workout 2
A1. Press 4×5 [21x1], rest 60sec
A2. Chins 4×3-6 [40x0], rest 90sec
B. Group Metcon
C. (Optional) 3sets:
10-15 powel raise [40x0], rest 45sec
10-15 DB skull crushers, rest 45sec
Workout 3
A1. Front Squat 5×3 [40x1], rest 60sec
A2. GH Raise 5×8, rest 90sec
B. Group Metcon
Workout 4
A. 8min amrap Muscle-up
rest as needed
B. 8min amrap handstand push-ups
C. Metcon with Group
Workout 5
A. 6 sets for Quality:
30sec Chest to bar pull-ups, rest 30sec
30sec ring Dips, rest 30sec
B. [35mins] 7 sets:
30sec spring on airdyne
10 burpees as fast as possible
rest 4mins
[/toggle]