05/01/2017 – May Plank Challenge begins!

May Plank Challenge: 3 min of plank a day, for everyday in May! 

Buy In: 2 rounds: 200m row, 10 banded squats, 10 jack sparrows, 10 inchworm with lunge stretch
*TEST MAX PLANK HOLD* one position (high/low), record results!

Skill: Wendler Back Squat week 1: 5×5+ at 85% (of 90%)
*accessory: between each set 10 glute bridges + 10 jump squats

WOD: 14min AMRAP:
7 pull ups
14 alt DB Snatch
21 DU

04/29/2017

Buy In: 4min ankle mobility (instead of squat hold) then: 3 x: snatch press BTN,30 sec eagle stretch, 8 wall facing OHS, 8 jump squats. 

Skill: 15min EMOM, alternating:
5 strict pull ups (or CTB)
5 strict dips
5 kipping pullup/CTB/MU

WOD:

21-18-15-12-9-6-3: Wall Balls

Partner does AMRAP BJ while A does set reps. switch exercises each set. 

Cash Out: Partner 10min plank hold – one person planking at a time, continuous planking for 10min! 

04/28/2017

Buy In: 8min:5 skin the cat, 30 sec shoulder roll out, 10 crab rocks, 5-8 light cuban press

Skill:10min EMOM

1st: 5 bench/shoulder press @ 65%

2nd: 6-8 bent over barbell rows 

WOD: The Chief: 3min AMRAP: 

3 PC (135/95)

6 Pushups

9 airsquats

rest 1min

Repeat for 5 sets

04/27/2017

Buy In: 8min:1 min cardio warm up, 15 squat leg pattern,10 jack sparrows, 1 length bear crawl Fwd&Bck. 

Skill:10min E2MOM: EITHER: 5 DL @ 65% OR 5/side front rack split squats at moderate load.  

WOD:Snatch Ladder EMOMx15:

3 reps@60%x 5min

2 reps @70% x 4 min

1rep @ 75% x 3 min

1 rep @80% x 2 min

1 rep @85% x 1 min

Cash Out: 4 set:

20 sec hang from bar

20 sec rest

20 sec HS hold

20 sec rest

04/26/2017

Buy In: 3 rounds: 200m run, 10 walking lunges, 5 burpee broad jumps. 

Skill: 5 sets of 5 DL @ 65%; 2 min rest.  accessory = pistol practice, 3/side

WOD: 2016 Canwest Qualifier 18min AMRAP:
7 TTB
9 Burpee box jumps
12 wall balls

04/25/2017

Buy In: 8min: 5 clap pushups, 10 crab rocks, 10 bent over DB rows, 1min front rack mobility. 

Skill: 10min EMOM:

1st: 5 Shoulder Press @ 65%

2nd: 3-5 strict/weighted pull ups

WOD:

20 minEMOTM, alternate between:

1 rope climb

30-50 DU

4.3.2. cluster CTB

8-10cal Row

8-10 strict HSPU

Cash out: 3 sets: 60 sec plank, 60 sec rest. 

04/24/2017

Buy In: 10 samson stretch, 10 wall facing OHS, 10 straight leg raises, 10 primal pulls.

Skill: 

A. Wendler Back squat DELOAD: 65%x5 @32X1 every 2 min x 10min. 

WOD:

15min to build to a tough 3RM Hang Power Clean. 

-2min rest-

10-1 

Hollow Rocks

HR Pushups 

04/22/2017

Buy In: 2 rounds with a partner: 200m partner med ball run, 10 piston squats, 10 partner situps. THEN: 2 rounds 10/10/10 banded shoulder, 10 banded squats, 10 primal pulls. 

Skill: Wendler Make up (15-20min) OR Gymnastics 50, all strict: 5 wide grip pull ups, 5 dips, 5 narrow grip pull ups, 5 dips, 5 chin-ups, 5 dips, 5 switch grip, 5 dips, 5 regular grip pull up, 5 dips *work on MU progressions if complete*

Partner WOD: 6 rounds for time:
200m Farmer carry (together; share 1 set of weights)
20 alt box jumps
20 ‘piston style’ burpees
10 TTB (while partner A holds plank)
10 TTB (while partner B holds plank)

04/21/2017

Skill: 2 rounds: 10 banded W’s, 10 pull-overs (PVC/light), 10 crab rocks, 10 renegade rows

Skill: Wendler Bench or Shoulder Press week 3
*accessory: 10 banded pull aparts

WOD: 4 rounds For Time:
400m Row
7 Thrusters (96/65)
7 CTB Pullups
Rest 1 min
Stagger heats every 2:30-3min

04/20/2017

Buy In: 6min: 100m ROWling, 1 length: knee hugs, quad stretch, spider crawl, bear crawl.

Skill: Wendler make up or 5 x 5 Good Mornings
*accessory: HS hold/walk practice

WOD: 5 rounds for time:
200m run
15 KBS
10 Alt renegade rows
5 burpees to max vertical jump