WOD

Template update and week reference guide

The program template has changed slightly, as you have seen on the whiteboard to reflect updated focus points across all categories of training priorities. Focus points are in essence, priorities applied to a generic athlete who embodies the ideal capacities required for the skills being presented each week. Furthermore, each category is based on […]

By |November 14th, 2017|WOD|0 Comments|

OCT.30.17 to NOV.4.17 Experience/Mastery Programming (wk29)

OCT.30.17 MON

a1) TGU Press Complex
Arm bar 10sec +
9 rep TGU press complex
each side by 3 rounds

a2) Xiaopeng Arm Circle
30sec Wt’d arm circle per side

b1)Stationary Dip
@3010 x 4-8 x 5
– Mastery use Rings with same protocol

b2) Horizontal Hang (from rings)
Move in and out of end ROM for 60sec

c) Conditioning
AMRAP 15min
10 cal row
20 sit-ups
30 air squat

OCT.31.17 […]

By |October 29th, 2017|WOD|0 Comments|

OCT.30.17 to NOV.4.17 Function Programming (wk29)

OCT.30.17 MON

a1) TGU Press Complex
Arm bar 10sec +
9 rep TGU press complex
each side by 3 rounds

a2) Xiaopeng Arm Circle
30sec Wt’d arm circle per side

b1) Tuck L-Sit on Paralletes
20-40sec
– Advanced use rings with same protocol

b2) Horizontal Hang (from rings)
Move in and out of end ROM for 60sec

c) Conditioning
AMRAP 15min
10 cal row
20 sit-ups
30 air squat

OCT.31.17 TUE

45-60min […]

By |October 29th, 2017|WOD|0 Comments|

OCT.23.17 to OCT.28.17 Experience/Mastery Programming (wk28)

OCT.23.17 MON

Today is about working at a high tempo (about 80% of 3min Capacity), but not feeling a sense of max effort.

0:00-3:00
Run 400m + Max Burpee Box Jump Over (20″max)
(Rest 2min)
5:00-8:00
Run 400m + Max DB Snatch (50lb max)
(Rest 2min)
10:00-13:00
Run 400m + Max Wall-Ball Shots (20lb max)
(Rest 2min)
15:00-18:00
Run 400m + Max Pull-up
– Although the Rx […]

By |October 22nd, 2017|WOD|0 Comments|

OCT.23.17 to OCT.28.17 Function Programming (wk28)

OCT.23.17 MON

a1) Push-up or DB Bench Press
@3010 x 8-10 x 3 sets

a2) Suitcase Deadlift
Use a DB, KB, or if needed a FH as seen in video.
@1111 x 10 x 3 sets

b1) Supinated Ring Row or Supinated CTB
@1111 x 6-10 x 3sets

b2) Single Arm Front Racked KB Squat
@2111 x 8 x 3sets

c) Core/Condition
5 rounds
L-sit Hang 30sec
100m […]

By |October 22nd, 2017|WOD|0 Comments|

OCT.16.17 to OCT.21.17 Experience/Mastery Programming (wk27)

OCT.16.17 MON

Experience could simply do this WOD at high speed, and its plenty. Mastery may be able to complete the circuits from Function prior to the condItioning here within. This WOD will probably be between 12-16min

Conditioning
For Time:
400m Run
40 Ring Rows
400m Run
80 Push-up
400m Run
40 Knees-to-exactly-elbows
400m Run

OCT.17.17 TUE

Today should not feel like an incredibly hard day. […]

By |October 15th, 2017|WOD|0 Comments|

OCT.16.17 to OCT.21.17 Function Programming (wk27)

OCT.16.17 MON

a1) Sled Pull (hip anchored)
50m x 3 sets
– Load should be challenging enough to not be able to run, but easy enough to not stop.
– This can be done on the rubber floor for convenience

a2) Half Kneeling Single Arm Press
@2110 x 10ea x 3 sets

b1) Stall Bar Hanging Knee Raise
@3012 x 5-8reps x […]

By |October 15th, 2017|WOD|0 Comments|