Friday, January 18, 2019

Strength

Every 4 minutes for 20 minutes
5 L/R front foot elevated reverse lunge
BB in back rack, heavier than last week
+
Power clean + hang squat clean
1+1.1+1
Perform hang squat clean without dropping BB after power clean. (.) represents a drop and reset between reps.

Conditioning

3 rounds
30 deadlift (135/95)
20 front squats
10 lateral burpees

Accessory

A) Half-Kneeling Landmine Press
3x8 L/R

B) Hanging L-Sit Hold
3x:30 seconds


Thursday, January 17, 2019

  • 2
  • 1

Conditioning

Bike/Row
3 rounds
3 minutes @ easy
1 minute @ moderate
Rest 2 minutes
2 rounds
4 minutes @ easy
2 minutes @ moderate
Rest 2 minutes 1 round
5 minutes @ easy
3 minutes @ moderate

Accessory

A) Weighted Plank Hold
4x1 minute

B) Turkish Get-Up
4x3 L/R

Cool Down

ROMWOD


Wednesday, January 16, 2019

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  • 10

Warm-up

1A) Single-Leg Cossacks Slide
2x8 L/R
Use sliders. hold onto partner as needed for support on concentric.
https://www.youtube.com/watch?v=SeUn8e7OdGg

1B) Single-Arm Front Rack KB Hold
2x:30 seconds L/R

2) Seated Box Jumps
4x5
Position box at parallel, jump to challenging height

Strength

Every 3:30 minutes for 5 rounds
:20 second double KB front rack wall sit
10 goblet squats w/ band
:40 second wall sit
Use single KB for goblet squat. Position KB upside-down so that band can go through handle and under each foot.

Conditioning

AMRAP12
10 snatches (115/75)
9 lateral burpees
8 snatches (135/85)
12 lateral burpees
6 snatches (165/105)
15 lateral burpees
4 snatches (185/125)
18 lateral burpees
Max snatches in remaining (205/145)

Accessory

Banded Hip Thrust
3x40
Band across lap, shoulders on bench, feet in narrow stance/normal width/wide stance. Every 10 reps hold top for :03 seconds. 


Tuesday, January 15, 2019

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  • 11

Citysider Matt Davidson at the Cliffs of Moher in Ireland


Warm-up

A) Half-kneeling Landmine Shoulder Press Negatives
2x6 L/R
:05 second eccentric. Goal of these is to control the negative for all reps on each arm. Choose moderate weight that can be completed at tempo for all reps. Use both arms to press barbell back to extended position.

B) Bent-Over Reverse Fly
2x12

Strength

1A) Alternating Tempo Dumbbell Bench Press (32X1)
3x8 L/R
Use same weight as last week

1B) Medball Chest Pass Against Wall
3x:20 seconds max reps
Stand 3-4' from wall and complete as many reps of chest pass as possible in :20 seconds. Goal is to minimize time catching ball and recoiling - focus on explosive speed.

2A) Strict Pull-Ups
4x max reps

2B) Bent-Over BB Row
4x:20 second max reps
Underhand grip. Use ~50% of BW for these.

Conditioning

Every :90 seconds for 12 minutes
1st: 30 DU + 5 thrusters (135/95)
2nd: 30 DU + 15 TTB

Score is total working time.

Midline

Tabata
Russian twists
Side plank hold L
Side plank hold R
Complete as :20 seconds of twists, then :20 second hold L, then :20 second hold R for 8 rounds


Monday, January 14, 2019

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  • 13

Warm-up

A) Single-Arm KB Deadlift + Russian Swing + Row
2x10+10+5
Complete these as an unbroken series on each arm. Emphasize solid hinge with swing.

B) Banded Face Pulls
2x15

Strength

A) Deadlift
5x4
Add 5-10% from last week. Touch and go on these but DONT BOUNCE.

B) Banded Hollow Tuck
5x8 L/R
Attach band to rig and hold tension with arms straight over head. Maintain upper body position in hollow while alternating tuck with each leg.

Conditioning

3 rounds
9 power clean (115/85)
15 WB + 9 power clean
21 calorie row + 15 WB + 9 power clean
Rest 2 minutes between rounds

Score is total working time.

Accessory

A) Single Leg Romanian Deadlift
4x6 L/R
Hold KB/DB in same arm as working leg

B) Wide-Stance Good Morning 
4x6
Hold DB at chest



Saturday, January 12, 2019

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  • 4

Conditioning

Teams of 2
As many reps as possible in 5 minutes
5 back squats (195/125)
5 burpee box jump over (24/20)
n)e partner completes full round before switching
Rest 2 minutes

+
As many reps as possible in 7 minutes
10 back squats (145/95)
10 burpee box jump over
10 TTB
Partners alternate movements
Rest 2 minutes

+
For Time
50 back squats (95/65)
50 burpee box jump over
50 TTB
50 d-ball over shoulder (100/70)
50 TTB
50 back squats
​Partners split reps any way