WORKOUTS

Challenge WOD: Run
Run 5K, 10K or 15K

Let’s take advantage of this phenomenal weather! If you don’t have one, you can create a course for yourself at runningmap.com.

The routes that have been prescribed in the past are also downloadable (as a PDF) by clicking on either of the maps below.

 

5K Off-campus Route Rx.pdf (476.26 kb)

5K On-campus Route Rx.pdf (462.92 kb)


WOD 2: Bear Complex
Without letting go of the bar or resting it on the ground, complete 7 sets of the sequence for 1 round. Do 5 rounds, increasing the load per round:
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

No time constraint on this one. Rest as needed between rounds.
Post load for each of 5 rounds. Video demo


WOD 3: Tabata Press-Jump (mainsite 110831)
8 rounds for max reps of:
  Push press, 75 lb (women 55 lb), 20 seconds
  Rest 10 seconds
  Jumping alternating lunge, 20 seconds
  Rest 10 seconds
Post total reps for each exercise to comments.

Timing your Tabata intervals can be a pain. To make it far easier, you can find MP3s online that give you music with cues when to start and stop–super helpful. Here is a website with helpful aural and visual cues, if you just set up your laptop by your workstation; make sure you set it for 16 rounds before you start.



SKILL CHALLENGE: Max reps push-ups
White: 10; green: 30; blue: 40 on rings; black: 60 on rings


STRENGTH

SWOD 1: 5 – 5 – 5+ Deadlift
65, 75, and 85% of 90% of your 1RM—10 lbs heavier than last month

SWOD 2: 5 – 5 – 5+ Backsquat
65, 75, and 85% of 90% of your 1RM—10 lbs heavier than last month

SWOD 3: 5 – 5 – 5+ Shoulder Press
65, 75, and 85% of 90% of your 1RM—5 lbs heavier than last month

SWOD 4: 5 – 5 – 5+ Bench Press
65, 75, and 85% of 90% of your 1RM—5 lbs heavier than last month

Last week we deloaded on the Wendler Cycle.  This week we are back to week one.  After spending some time catching up on the comments it seems like a better explanation of what we are doing and why is in order/needed.  I (RK) added a separate page here so it can be referenced easier.  If you care about strength, please read it.


GYMNASTICS

GWOD 1: 100 Hollow rocks
Break it up as needed

GWOD 2: Rolls
10 minute practice of any roll movement from GWOD library:

forward roll (progression) • handstand forward roll (progression) • forward roll tuck up to handstand • forward roll pike up to handstand  • forward roll straddle up to handstand • backward roll • backward roll into handstand or push-up position

GWOD 3: Double-unders
10 minute double-under practice

 

MOBILITY

MWOD 1: Olympic lifting mobility

MWOD 2: Free your scapula

MWOD 3: 10-minute squat test

« »