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Hello blog. Hello Wod.
LET’S GET PHYSICAL
WOD: 2 December 2020
A. Deadstop Deadlift
6 | 2 | 2"
B. 14 Minute AMRAP of:
14 Power Cleans 60/45 kg
14 Wall Balls
14 Burpees over the bar
14 Wall Balls
LET’S GET PHYSICAL
WOD: 1 December 2020
A. Strict Press
6 | 2 | 2"
B. 12 minute AMRAP of:
20 Bar Dips/ Push Ups
10 Toes to Bar
20 Handstand Push Ups
10 Toes to Bar
Power-Up
Powerlifting: 1 December 2020
https://www.t-nation.com/training/tip-the-new-arnold-press?utm_source=facebook&utm_medium=social&utm_campaign=article9213&fbclid=IwAR01k5wk9dM4D8juZsuoQNu-PN-9En1UB0eYCMt6EmdFZkTUf_G3HMhA5qQ
LET’S GET PHYSICAL
WOD: 30 November 2020
A. Front Squat
5 | 3 | 3"
B. 3 x 5 minute AMRAP:
AMRAP 1
6 Squat Clean 50/ 35 kg
6 Burpee Box Jump Overs
AMRAP 2
4 Squat Clean 60/ 40 kg
6 Burpee Box Jump Overs
AMRAP 3
2 Squat Clean 70/ 45 kg
6 Burpee Box Jump Overs
note:
- rest 1 minute between AMRAP's
- RX+ 70, 80, 90 kg
LET’S GET PHYSICAL
WOD: 29 November 2020
2 Rounds of:
1. 5 minutes of ME Cal Ski Erg
2. 5 minutes of Bodyweight Sled Pull/ Drag for distance
3. 5 minutes of 20 Bench Presses 60/ 40 kg and 20 Burpees
note: rest 2 minutes between every 5 minutes of work.
LET’S GET PHYSICAL
WOD: 28 November 2020
A. 2 Power Snatch + 2 Overhead Squat
8 | 1 | 2"
B. 15 minute AMRAP of:
30 Double Unders
15 Dumbbell Thrusters (R) 22.5/ 15 kg
30 Double Unders
15 Dumbbell Thrusters (L) 22.5/ 15 kg
Just lift odd shit
Strongman: 28 November 2020
A. Keg Ground to Overhead
- Go as heavy as possible
B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1
C. Buddy WOD; 10 Rounds for Time of:
- 10x Renegade Row L/ R + Push-up 22,5/ 15kg
- 20m Sled Drag Backwards @ Bodyweight
LET’S GET PHYSICAL
WOD: 27 November 2020
4 Rounds of 3 minutes on/ 1 minute off, for Reps of:
1. 400/ 350 m Row
then max effort Clean and Jerk 70/ 50 kg
2. 400/ 350 m Row
then max effort Pull Ups
note: Work in Parters and Alternate between AMRAP's
LET’S GET PHYSICAL
WOD: 26 November 2020
A. Front Rack Alt. Stepping Lunges
5 | 12 | 3"
Note: Superset with 20 jumping lunges after ech set
B. 5 rounds FGB Style of:
1st minute: Cal Ski Erg
2nd minute: Burpees
3rd minute: Double Unders
4th Minute: Rest
Power-Up
Powerlifting: 26 November 2020
A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%
B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0
C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0
C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0
LET’S GET PHYSICAL
WOD: 25 November 2020
A. Deadstop Deadlift
6 | 3 | 2"
B. 12 Rounds for maximum reps of:
Wall Ball shots
Odd minute: 5 Deadlift Buy In 100/ 70 kg
Even Minute: 10 - 5 Toes to Bar
note:
- Athlete buy in to only be 20 secs max.
- Score is total Wall Ball Shots made
LET’S GET PHYSICAL
WOD: 24 November 2020
A. Strict Press
7 | 4 | 2"
B. 17 minute AMRAP of:
5 Wall Walks
15 Dumbell Overhead Stepping Lunge (L arm) 22.5/ 15 kg
15 Dumbell Overhead Stepping Lunge (R arm) 22.5/ 15 kg
30 Calorie Row
45 Double Unders
It’s Gymnasty
Gymnastics: 24 November 2020
A. Tabata Hollow Body
B. PVC Lifts from Superman Hold
4 | 10 | 1"
C. Walk Aways (from the wall)
5 | 2 | 2"
D. Shoulder Taps
3 | 8 (4L+4R) | 2"
E. KB Shoulder Press
3-5 | 5-8 | 2"
Power-Up
Powerlifting: 24 November 2020
A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-X-1
B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1
C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0
C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0
