Tag Archives: Block 2

WOD 7/21/17

Friday, Week 4/Block 2 Strength Touch n Go Deadlift: Work up to a moderate double. Rest 2-3:00 – 80% of Current 1RM is the goal. This should NOT be maximal. – This should take between 6-8 total sets. – Beginner: Focus on Technique. Work above desired weight for metcon. Conditioning “Francine” 3 RFT: 15 Deadlifts […]

WOD 7/20/17

Thursday, Week 4/Block 2 Partner Conditioning 5 RFT with a partner: 400 Meter Run or 500m Row 30 Front Squats (115, 75) 30 KBS (70, 53) *One person works at a time. Split work however needed. Extra Credit, 5:00 5:00 of foam rolling wherever you are sore

WOD 7/18/17

Tuesday, Week 4/Block 2 Mobility Lax Ball: Spend 2:00 on each calve and ankle to prepare for box jumps. Conditioning AMRAP 18: 5 T2B 10 Power Cleans (115, 75) 15 Box Jump step down (24, 20) Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55) (20, 15) L1: (Knee Lifts) (Goblet Squats) (Low Box […]

WOD 7/17/17

Monday, Week 4/Block 2 Strength Power Clean + Front Squat: Work up to a heavy 2 + 2. Rest 90s-2:00 between sets. – Adv: Work up to a max – Intermediate: Pick one weight and hit 5-6 sets with it. – Beginner Technique Work or Deadlifts, 5 x 4. Rest 2:00 Conditioning “3” For time: […]

WOD 7/16/17

Sunday, Week 3/Block 2 X-Band Walks x 2:00 10 Small Steps forward, backward and laterally Strength 1) Clean and Jerk: 6 x 2, adding. Rest 90s. 2a) DB Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s. 2b) Side Plank: 3 x 20s. Rest 60s. Conditioning 5 RFT: 100 Meter Sledpush (Heavy) 15 […]

WOD 7/15/17

Saturday, Week 3/Block 2 Partner Conditioning 10 RFT in teams of 2: 20 Deadlifts (135, 95) 400 Meter Run 20 Wallballs (20, 14) *One person works at a time. Split however needed. L3: (115, 75) L2: (95, 65) L1: (75, 55) 35:00 Cap Extra Credit Accumulate: 2:00 Weighted Plank 50 BB Curls (light) Training Intent […]

WOD 7/14/17

Friday, Week 3/Block 2 Strength 1) Front Box Squat: 5 x 4 @60-70%, every 60s. – +5% from last week 2) Power Cleans: 5 x 2 @80%, every 90s. – +5% from last week Conditioning “Adrenaline” AMRAP 8 of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box […]

WOD 7/13/17

Thursday, Week 3/Block 2 Conditioning Every 5:00 x 5 Sets: Row 500 Meters 10 T2B 2 Wall Walks L2: (Knee Lifts) (Half Wall Walks) L1: (Knee Lifts) (20 Shoulder Taps) *Score = slowest split – Metcon Training Intent: Choose a challenging 500m row pace and try to hit all sets at the same pace. This is […]

WOD 7/12/17

Wednesday, Week 3/Block 2 Strength Push Press: Work up to a challenging set of 3. Rest 2:00 – Adv: Work up to 85-90% for a triple. – Beginner: 6 x 4-5 adding weight if form permits. Conditioning “Oldschool” For time: 40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders L3: (45, 25) L2: […]

WOD 7/11/17

Tuesday, Week 3/Block 2 Warm-up Row 500m Then, 10 Hollow Rocks 10 Squat Thrusts 10 Ball Slams 10 Lunges in place each leg 10 Supermans 10 Scorpions Conditioning EMOM 20: ODD Minutes: 10/8 Calorie Row EVEN Minutes: 10 Burpees Rx+:(12/10 Calorie Row) (12 Burpees) L2: (40s of Work each set) L1: (30s of Work each […]