Monday:
Barbell Strength:
Back squat: 3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.
Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice
WOD
3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75) View full article »
Sophomores
3:10 — Warm-up/ 2min sit-up benchmark
3:20 — Deadlift 3-3-3-3
3:35 — Lecture: How to Warm Up
3:45 — WOD: “Benchmark” 12 min AMRAP: 200m run; 10 deadlifts, 135lb/75; 10 burpees
3:57 — 3 rounds: hollow rocks 30s, 1 min rest
Freshmen
4:10 — Warm-up/ 2min sit-up benchmark
4:15 — Deadlift instruction
4:25 — Find deadlift 5RM
4:45 — Lecture: Your body is a tool
4:55 — WOD: 10 min AMRAP: Run 2 laps around purple stripe, 10 burpees, 10 squats
Burpees & Back Squats (185/135lbs)
With a continously running clock perform:
1 Burpee and 1 Back Squat, in the first 1 min
2 Burpees and 2 Back Squats, in the second 1 min
3 Burpees and 3 Back Squats, in the third 1 min
…
Continuing this for as long as you are able.
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Rest 3 min, then do #2:
Burpees & Shoulder Presses (115/75 lbs )
With a continously running clock perform:
1 Burpee and 1 Shoulder Press, in the first 1 min
2 Burpees and 2 Shoulder Press, in the second 1 min
3 Burpees and 3 Shoulder Press, in the third 1 min
…
Continuing this for as long as you are able.
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Rest 3 min, then do #3:
Burpees & Deadifts (245/165 lbs)
With a continously running clock perform:
1 Burpee and 1 Deadlift, in the first 1 min
2 Burpees and 2 Deadlifts, in the second 1 min
3 Burpees and 3 Deadlifts, in the third 1 min
…
Continuing this for as long as you are able.
“Kalsu”
On the minute (until you complete 100 reps of thrusters):
5 burpees
max rep thrusters (95/65 lbs)
Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.
Score: time it took you to complete 100 thrusters.
Kalsu is a Hero WOD which honors Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war.
