Tag Archives: Week 4

WOD 9/16/17

Saturday, Week 4/Block 4 Partner Conditioning Teams of 2 AMRAP 34: Run 100 Meters 10 Alt. DB Snatch from Floor (50, 35) 10 Front Rack DB Walking Lunges (50, 35) 10 Burpees *One athlete complets a full round at a time. *Scale weight as needed.

WOD 9/15/17

Friday, Week 4/Block 4 Strength Wide Stance Box Squat: 8 x 3 @60%, every 60s. – Same as two weeks ago. Conditioning “Oceanside” 4 RFT: 15 Box Jumps Step Down (24, 20) 30 Wallballs (20, 14) 15 C2B Pull-ups L3: (Regular Pull-ups) L2: (20, 15) (14, 10) (Jumping Pull Ups) L1: (20, 15) (10, 8) (Ring […]

WOD 9/14/17

Thursday, Week 4/Block 4 Skill Gymnastics Skill/GPP EMOM EMOM 10: ODD Minutes: Heavy Farmer Carry (down and back) EVEN Minutes: 30s FLR, 30s handstand hold, or Handstand Walk Conditioning For time: Row 250 meters 50 Air Squats 25 Dead lifts Row 500 meters 50 Walking Lunges 20 Shoulder to Overhead Row 750 meters 50 Toes […]

WOD 9/13/17

Wednesday, Week 4/Block 4 Strength Hang Power Clean: 5 x 3 @75%. Rest 90s. – Add 5-10#s from last week – Intermediate: Light for all sets – Beginner: Deadlift, 5 x 5 at a moderate weight for all sets. Conditioning “AMRAP GI Jane” AMRAP 12: Burpee Pull-ups *If an athlete hits 100 Burpee Pull-ups before […]

WOD 9/12/17

Tuesday, Week 4/Block 4 Strength Complex Re-test Squat Clean + Hang Squat Clean: 12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets. Compare to Month 1. June 12. Conditioning Re-test “Backhand” In 5:00 Window: Run 400 meters: Remaining time: Max Squat Cleans (155, 105) Rest 3:00 + Repeat L3: (135, […]

WOD 9/11/17

Monday, Week 4/Block 4 Strength Heavy Sledpush: 5 x 20 yards. Rest 2:00 or 1) Goblet Squat: 4 x 8, AHAP. Rest 90s. 2) Sumo Stance Romanian Deadlifts: 4 x 8 at a moderate/heavy weight for 4 sets. Rest 90s. Conditioning EMOM 10: 10 KBS (70, 53) 20 Double Unders L3: (53, 35) L2: (45, […]

WOD 8/20/17

Sunday, Week 4/Block 3 Strength Power Snatch or Power Clean: 5 x 3, adding weight each set if form permits. Rest 90s. Conditioning EMOM 20: Minute 1: 15 Power Snatches (75/55) Minute 2: 100m Run Minute 3: 15 OHS (75, 55) Minute 4: 10 Burpees Minute 5: Rest Alternate Scaling Options: – Power Snatches: Front […]

WOD 8/18/17

Friday, Week 4/Block 3 Strength Squat Clean + Jerk: EMOM 10: 1 Rep – Spend 5:00 warming before starting the clock – Start at 50% and add weight each round – Goal is to end around 85% of 1RM. – Beginners: Technique Work or Back Squat 5 x 5 from the rack. Conditioning 7 RFT: […]

WOD 8/17/17

Thursday, Week 4/Block 3 Skill “Goat EMOM” EMOM 10: EVEN Mins: 1 Movement Athlete Choice ODD Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that they need to work on. As your coach for some guidance if needed. Perform small sets to reinforce good movement patterns. This should NOT be a challenging […]

WOD 8/16/17

Wednesday, Week 4/Block 3 Strength 1) Floor Press: Work up a 1RM. Rest 2:00 *Compare to close grip bench press max from month 1 as these numbers should be close. *Use a spotter. 2) DB or KB Hammer Curls: 3 x 10. Rest 60s. Conditioning “Double Jump” 5 RFT: 50 DU’s 20 KBS (53, 35) 10 Burpee […]