WODs for Sept 12 – Sept 17, 2011

[toggle title="Weekly Warm Up"]

Warm-up:
2mins run, bike, row or skip

2-3 rounds of:
10 FFESS/side
10 Cossacks/side
10 push-ups
10 shoulder pass throughs

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[toggle title="Group Metcon"]

Monday
“Annie”
For time, Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

Tuesday
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest 3mins, then:
6x20sec battling ropes, rest 60sec

Wednesday
SLEDs!!!
7x100m, rest approx 90sec

Thursday
Four sets for times of:
Row 500 Meters OR airdyne for 90sec
20 Kettlebell Swings
20 Wall Ball Shots
Rest 4 minutes

Friday
Progress as far as possible in 10:00 on an ascending ladder (1-2-3-4-5-6…) of:
DB Thrusters @ 40-50% of 1RM push press
Pull-ups

Saturday
2 rounds:
60sec airdyne or rowing
30sec rest
60sec KB Swings
30sec rest
60sec box jumps
30sec rest
60sec push-ups
Rest 2mins

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[toggle title="Foundation"]

Workout #1
A1. **Deadlift 3×5, ramping sets. Rest 15sec.
A2. Push-ups, 3xmax, perfect form, Rest 2mins
**Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.

B. Group Metcon

Workout #2
A1. Press 4×8 [21x3], rest 60sec
A2. Chins 4×6-10 [40x0], rest 90sec

B1. **back squat 3×5, controlled tempo on lowering phase, sets across, rest 30sec
B2. seated DB external rotation, 3×10-15, rest 90sec
**Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.

C. 4mins max double unders

Workout #3
3-4 sets of:
A1. Ring Rows, max reps [20x3], rest 30-60sec
A2. 5 Heavy Turkish Get-ups per side, rest 30-60sec
A3. Hollow Body Holds, accumulate 30sec
A4. Push-ups, perfect form. Done for quality, max reps. Rest 30sec

B. Group Metcon

Workout #4
A1. FFESS, 3×6-8 [30x0], rest 30sec
A2. Knees to Elbows 3×6-10, rest 30sec
A3. Double Under Practice 3x2mins, rest 90-120sec

B. Group Metcon

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[toggle title="Training"]

Workout #1
A1. Front Squat 3×1.1.1.1.1, rest 10-15sec during cluster, rest 30sec
A2. Pull-ups 3xMax Reps, rest 2-3mins

B. Group Metcon

Workout #2
A. Shoulder Press 6×3, Rest 2mins

B. Group Metcon

Workout #3
A. Deadlift. 3 progressively heavier sets of 5. Perfect form. Rest 30sec

B. Low Box Step-up 3×15, rest 1.5-2mins

C. Group Metcon

Workout #4
A. Hang Power Snatch 6×2, rest 60sec

B. Push Press, 6×2, rest 60sec

C. 20 Turkish Get-ups per side. Slow and Steady.

Workout #5
A. 3-4 sets, rest 30-60sec between stations as needed:
A1. Accumulate 20sec of handstand hold
A2. Accumulate 30sec of L-sit
A3. Ring Dips, max reps
A4. Strict Chin-ups, max reps

B. Group Metcon

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[toggle title="Competition"]

Start a new loading cycle for squats and pressing.

Workout #1
A. hang power snatch 7×2, for quality, rest 60sec

B. back squat 5×5 @ 75-78%, rest 2-3mins

C. 3 sets: L-sit, accumulate 30sec, rest as needed, GH raise 6-8reps, rest as needed

Workout #2
A. shoulder press 5×5 @ 75-78%, rest 2-3mins

B. group metcon

Workout #3
A. 8min amrap Muscle-up
rest as needed

B. 8min amrap handstand push-ups

C. Group Metcon

Workout #4
A. Clean and Jerk, 6×1 between 70-85%, rest 60sec

B. Front Squat 5×3 @ 80-85%, rest 2mins

C. 7 rounds:
15 pull-ups
20sec airdyne
Rest 2.5mins

Workout #5
A. Push Press 6×3 @ 80-85%

B. Group Metcon

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