WODS 8/1-8/7

personal training easton

MONDAY

Please remember that if you have ANY shoulder pain,  you should not snatch.  If you struggle with overhead positioning and it is not covered in Mobility, please ask Chris or Kiersten for a private mobility session!!!  Chris is a certified Mobility Coach and Kiersten is a certified Post-Rehab trainer, which means she knows a thing or two about dysfunction and how to fix it.  Any of your coaches can do a 30-minute skill session for you if there is something you need to work on.  A Buddy Training session allows you to work with a coach and a friend for an hour at the 30-min pricing.   

1. Snatch
EMOM Snatch Waves or Clean Waves
EMOM x 5 - 2 Hang Squat Snatches/cleans (build)--
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)

Hang means above the knee

2. Back Squat
Running Clock:
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.

3. Conditoning
1,000m ROW (this pace is slightly faster than your 2k pace.) 
40 Pull-Ups
30 Thrusters
20 Calorie Row

4. Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)

Moderate paces should be 10-15 seconds above your 2k pace.  If you don’t know your 2k pace, you will find it on THURSDAY

TUESDAY

1. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

Please do not put your equipment away until the last person is done!!

2. Deadlift
Build to a Heavy Set of 5

Row Conditioning (time permitting)
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row

WEDNESDAY

1. Weightlifting + Gymnastics Conditoning
OTM x 6 - 1 Squat Snatch/ Power clean (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time/CTB/pull ups—NO BANDS

2. Conditioning
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.

THURSDAY

Conditioning
5 Rounds:
15 GHD Sit-Ups
15 Kettlebell Swings (53/35)
50m Prowler Push (135/95) (inside by big wall) down and back 2x
Rest 1:00 between rounds

Rowing Conditioning

2k row.  Note your pace.

Use this pace for the following:

200m x 830s rest between efforts. 

 

FRIDAY

Warm up VERY well!  This is very intense.

Conditioning
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

SATURDAY

31 Heroes--bring a partner!

SUNDAY

Make up day/ 1RM day  or for newer folks

Note that if you have already been in 5 days, you should be resting today but Mike is perfectly happy to kick your butt. 

1. Track Conditioning
10 Rounds of run 300m, jog 100m to recover (or walk) If very new, rest at least 1 minute inside with water break before running again. 
goal is to maintain the same time for all 10 300m intervals.  300m is from CFN mailbox to Aurora St and back.  100m from CFN Mailbox to end of rd and back.

2.  Row Conditioning
Running Clock...

On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row