Day 2 – 10.10.17

Weightlifting A. Clean (from blocks) – 1×3 @ 65%, 2×2@75%, 1×2@80, 1×2@85%, 3×1@90% B. Front Squat (2×4@70%, 1×4@75%, 1×3@80%, 2×3@85%) C. DB Strict Press (1×10, 1×8, 1×6, 1×4, 1×4) build each set, use a neutral grip (palms facing each instead of away from body – dumbbells will be perpendicular to shoulders) Conditioning C. 3 RFT 75 Double Unders 15/13 Assault bike cals 20 DB snatch (60,...

Day 1 – 10.9.17

Gymnastic Strength A. Supinated grip (palms facing you) strict pull ups – 4×5/3 reps Try to see if you can pause with your chin over the bar for 3 seconds after you complete each pull up. If you do not have pull ups then do 3 negatives with a 7 second descent. B. Tempo Ring dips – 4×3 with 3 seconds at each position Weightlifting C. Snatch Every :90 2×3@70% 1×3@75% 1×2@80% 1×2@85% 1×1@90% D. Behind the Neck Push Press – 3×5, building Conditioning E. For time (8min cap) 15 toes to bar 21 thrusters (95, 65) 15 toes to bar 15 thrusters (115, 80) 15 toes to bar 10 thrusters (135, 95) 15 toes to bar 5 thrusters (155,...

Day 5 – 10.6.17

We wish the Vellas well as they venture off into the world of marriage tomorrow!!! I also wonder if they will be checking wodify during the reception…or more likely, they won’t be able to wait that long and will checking it during the ceremony. Weightlifting A. Back Squat 2×5@60, 2×5@65, 3@70, 2@75, 2@80, 2@85, 1@90, 2×1@95 Midline B. Accumulate 5 min in plank keep track of the total time it takes you to get to 5 minutes of holding a plank. In other words, if you go 1 min, rest :20 for 5 rounds you total time to accumulate the 5 minutes would be 6:20 (5 minutes in the plank + 4x:20 of resting) OR Accumulate 5 min on L-Sit Conditioning C. VivaLasVellas 4 rounds 10 power cleans (165, 115) 7 bar facing burpees over the bar (Joe likes these Rose….blame him) 17 cals on...

Day 4 – 10.5.17

Weightlifting A. TnG Power Snatch – 5 reps every :90 for 5 sets Strength Conditioning B. Every 2 min for 5 rounds (complete both movements in the 2:00) 6 Strict HSPU Bicep curls x10 – yesterday was supposed to be reverse flys with the bench press. If you didn’t do the curls yesterday, do them today. If you did, do reverse flys today. Rest as needed then B. EMOM 16 1st min: 12 Front rack dual KB walking Lunges (53, 35) 2nd min: 200m run 3rd min: 8 Dual KB clean and jerk (53, 35) 4th min: 8-15 C2B pull...

Day 3 – 10.4.17

Warm up 2-3 rounds Delts x5 Rhomboids (band pull aparts) x10 Push ups x8 Weightlifting A. 4 Sets A1. Bench Press (12, 10, 8, 6) A2. Bicep Curls x10 Conditioning B. Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# /...

Day 2 – 10.3.17

Warm up 3 Rounds 200m run 10 Good mornings 5 Press in cleans Weightlifting A. 1 Clean+ 2 Front squats+ 1 Split jerk – Every 2 minutes for 6 sets 65%, 70%, 80%, 80%, 85%, 90% B. Back Squat 5@60% 5@65% 5@70% 3@75 80×3 3×2@85% C. Tricep Extensions with dumbell – 3×12 Conditioning D. 10 rounds, 1 minute rest between rounds 250m row with increasing efforts Each 250m should be faster than the previous one (your first round should be your slowest and last round your fastest, with each one leading up to that last round being quicker than the previous round). Courtesy of...