1/17/19

Gettin those plank minutes in!

Gettin those plank minutes in!

Strength: SHOULDER PRESS

Every 2:30 for 5 sets perform 3 Shoulder press

WOD: AMRAP 12:00

1 Strict pull-up, 2 push-ups, 3 air squats

2 strict pull-ups, 4 push-ups, 6 air squats

3 strict pull-ups, 6 push-ups, 9 air squats

Etc.

Intended Stimulus: The goal of this workout is to accumulate a moderate to high volume of strict movements. Focus on the strict nature of each movement and range of motion instead of the speed and intensity of each movement.

1/15/19

We’re almost half way through PLANK-uary!   *I helped you out with your math again Matt. :)

We’re almost half way through PLANK-uary!

*I helped you out with your math again Matt. :)

Strength: E3MOM for 5 Sets

1 Hang squat clean + 1 squat clean

*Perform a set every 3:00. The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.

*The first set should be challenging but allow for a build up for at least the first 3 sets. All sets should be at roughly 80% and above the top weight used for the day.

Part 2: In 10:00 build to 6RM Back squat

1/12/19

Partner WOD:

As a team of 2, complete the following for time:

100 Dumbbell Push Press (50lbs/35lbs), while partner holds a handstand against wall.

75 Dumbbell Squat Cleans (50lbs/35lb), while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a Ring Support

*Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held.

*All reps completed before moving on to next exercise **There is a 20:00 CAP on the workout!