James
Wednesday September 19th
Strength: 2 hang snatches every 90 seconds for 15 minutes
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Building in weight
WOD: AMRAP x 12 min
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12 burpee box jump overs (24/20)
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12 toes to bar
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12 dumbbell Snatch (50/35)
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24 double unders
Tuesday September 18th
Workout of the Day
Strength:
Dynamic Effort Back Squat
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Every minute, on the minute, for 10 minutes:
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Back Squat (Dynamic Effort) x 2 reps @60-70% 1RM
Dynamic Effort Primer
Dynamic Effort sets are a valuable training tool in developing strength. DE sets train the body to generate force quickly and explosively. DE sets increase neuromuscular efficiency, in effect making it easier for the body to regularly recruit a larger number of motor units. More motor units = more strength.
10 sets of 2 reps, with a short controlled rest between sets moving the bar as quickly as possible for each rep. It cannot be stressed enough that even though you are using lighter weights, each repetition must be done with maximum effort.
The magnitude of the force production is determined by the acceleration of the load, not the amount of weight on the bar, and acceleration is completely volitional – you must actively try to move each rep faster than the previous one.
This is not easy, don’t confuse light weight with easy. You need to focus, and stay focused. Maximum effort and focus must be maintained for all ten sets or the benefit will be lost.
WOD: Complete 4 rounds for time
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250m row
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15 thrusters (95/63lbs)
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10 pull-ups
Community – there is none better!!
Monday September 17th
Strength: Clean + Hang Clean
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Every 2 minutes for 20 minutes
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Do not exceed 80%, work technique and positions
WOD: Complete 5 rounds for time:
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15 KB swings (Rx+70/53, Rx 53/35)
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15 burpees
Flex Athletes
20-30 minutes of a bike, row, or combination of both. Immediately followed by 20 minutes of foam rolling & stretching.
There is no calorie or distance requirement, aim for a sustainable effort, a conversational pace; this is active recovery.
Juli
Friday September 14th
Strength: Front Squat Wave Load
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6-4-2, 6-4-2, 6-4-2
WOD: Complete 3 rounds for time:
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21 Back Squat (Rx+ 185/123, Rx 135/93)
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15 Deadlifts (Rx+ 185/123, Rx 135/93)
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9 Burpees over barbell
Sean
Thursday September 13th
Strength: Scap. Support & Single Leg Work
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Super set:
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Weighted Y’s (on bench)
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Weighted T’s (on bench)
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Same weight across sets
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If weights are too heavy, exercises may be performed on the floor
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THEN…
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3 sets of 8-10 Single Leg KB RDL
Get all of the work done, mix sets as needed to get the RDL done! Use your time efficiently.
WOD: For time
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21 calorie Bike
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400 m run
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15 calorie bike
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300m run
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9 calorie bike
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200 m run
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