WOD Program – 8.20.18 to 8.25.18

 

August 20th – 25th 2018 

Week 2 Of 2 Of The Testing Cycle 

Notes

1.) This is the LAST testing week! Wooooo Hooooo!! This is such a great time for you! This is an awesome time for you to see where you’re at and how far you have come! #1 you NEED to track all of this. I don’t care if you use Zen Planner, My WOD (app), or your journal but you NEED to track all of you results. Why? You may ask….you spend a lot of time and energy to come here. You train a lot and you put in a lot of work to get better. You need to know what you’re doing so you can get better. The more you know, the more you grow! (note = there is class but there is NO testing on Saturday) 

2.) Every day will be centered around warming you up and make sure you are fully prepped for the session that will take place. 

3.) In this “Lean and Mean” cycle, you have been training a lot of breath and depth. This means that you have been really focusing on the things that get you more fitness. For example, we give the comparison of FRAN Vs JACKIE and how athletes who do well at FRAN don’t typically cross over into other areas of fitness well. However, when we test multiple variables such as JACKIE, we see that translate into more fitness in other areas. That is why you will see some big changes in your testing cycle. This week, next week, and the record board will get all kinds of “crazy” :). We want to do the things that produce the most value and we want to train the things that have the most productivity. Hence, this cycle is bad to the bone :). 

4.) Attendance is key! Come and come a lot! I will be posting a video in the members group as well about how this will work. During the testing cycle, do not try to make anything up, when it’s over at the end of next week, you’ll have the following week to come in and make up anything you need. 

5.) All classes and programs run the same. There are no changes to conditioning or Olympic Weightlifting.

 

Monday 

Pre Warm-Up

3 Rounds 

10cal on AB

10 lunges 

15 sit-ups 

+

2 Rounds 

30sec jump rope 

5 burpees 

 

Warm-Up

Dynamic 

Movement Prep

 

Test #12

“The Linchpin”

2 RFT – 8min cap 

18/14cal Row 

15 Thrusters @ 95/65 

12 Chest To Bar Pull-Ups 

 

Test #13 

“Black & Blue”

5 Rounds For Time – 13min cap 

10 Power Clean @ 135/95 

10 Burpees 

 

Cool Down 

1.) 3min ski erg – moderate 

2.) Role lats and t-spine 

3.) 2min pike 

 

 

Tuesday 

Pre Warm-Up

3 Rounds 

30sec jump rope 

10 squat with empt barbell 

5 inchworms 

+

3 Rounds 

10 KBS 

10cal ski erg 

10 GHDSU 

 

Warm-Up

Jump Rope Drills 

Dynamic 

 

Test #14 

Beast Of Barbells 

4 RFT – 12min cap 

4 Power Clean @ 205/145

4 Front Squat 

4 Shoulder To Overhead 

 

Test #15 

CrossFit Open 14.1 

10min AMRAP 

30 Double Under 

15 Power Snatch @ 75/55

 

Cool Down 

1.) 5min row – moderate 

2.) Roll hamstrings and glute 

3.) Roll calve and quads 

 

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 cal ski erg 

10 lunges 

+

3 Ronds 

8cal AB 

10cal row 

 

Warm-Up

Dynamic 

 

Test #16 

10RM Back Squat 

*12min time frame 

 

Test #17

“Jackie”

For Time – 15min cap 

1,000m Row 

50 Thrusters @ 45/35

30 Pull-Ups 

 

Cool Down 

1.) 3min pike stretch 

2.) 2min split practice on each leg 

3.) Spend 5min on problem areas 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10m butt kick 

10m high knee

20sec jump rope 

 

Warm-Up

GAME!! 

 

#1 – Running! 

1x800m 

45sec Rest 

2x400m (1min rest between sets) 

4x200m (30sec rest between sets)

 

#2 

MOBILITY! 

Cool Down 

MOBILITY! 

 

 

Friday 

Pre Warm-Up

3 Rounds 

10 KBS

10 lunges 

10 sit-ups 

20cal AB 

 

Warm-Up

Funtivities! 

 

WOD

“The Filthy 50” 

For Time – 25min cap 

50 Box Jump @ 24/20 

50 Jumping Pull-Ups 

50 KBS @ 54/36

50 Walking Lunges 

50 Knees To Elbows 

50 Push Press @ 45/35 

50 Hip Extensions 

50 Wall Ball @ 20/14 

50 Burpees 

50 Double Under 

 

Cool Down 

1.) 5min row – moderate 

2.) Spend 5min on problem areas 

 

 

Saturday 

Pre Warm-Up

2 Rounds 

2min row 

5 inchworms 

10m high knee 

+

3 Rounds 

20sec jump rope 

10 lunges 

 

Warm-Up

Dynamic 

 

Strength

A.) 4 Sets 

10 Pendlay Row 

8 RDL to each leg 

 

WOD 

1.) 3 Sets 

30/22cal on AB 

50ft Lunge w/ DB/KB @ 50/35 

90sec Rest 

 

2.) TABATA AB 

 

Cool Down 

1.) Roll quads 

2.) Stretch hips and quads 

2018-08-19T23:32:05+00:00August 19th, 2018|WOD|