Thursday 9/6/18

By September 5, 2018 WODs No Comments

Strength Cycle: Cycle 1 – Week 1 of 5

Strength/Skill
E2M4M
10 Strict Press
-then:
1 Rep every :90 for 12 Minutes – AHAP
*We’ll perform these 10-rep sets every week, and we want to add weight each time!

WOD
AMRAP 12
15 AKBS – L: 53/35; S: 70/53
12 Burpees to 6″ Target
9 2-DB Push Press – 30/20; S: 9 SHSPU
*We should see steady movement thru the AKBS & Burpees. HSPU will likely take many people 2 sets, but that’s the only time you’ll get the take a meaningful rest. Otherwise, it’s constant pacing. And conditioning only gets better if you try to push that pace today, the next day, and the next day, the next week, the next month…

-rest until 15:00, then:
L: 2; S: 4 Rounds
Run 800m
Rest 2min
*Put your equipment away in the 3min of rest after the WOD, then knock out your runs. Times should be within a couple seconds each interval

Cooldown
Static Open Book

Unloaded
In 15min, complete:
3 Rounds
Run 400m or Row 500/400m or Bike 1000/800m
21 2-DB Power Cleans – L: 30/20; S: 50/35
12 T2B

-then, 15-30min:
100 Plate OvH Walking Lunges – L: 15/10; S: 45/25
*5 Burpees EMOM (start with burpees)
*Pick something heavy enough so this takes you around 12min

-then, 30-40min:
40 Dragon Flags
50 Plate Russian Twists – 15/10 (L+R=1)
60 Situps
*Plank until 40min mark…

*If you finish anything early, you get a rest.

Daily Reading
1. The Top 5 Reasons You Aren’t Losing Weight On Your Diet And How to Fix Them
2. 3 Life Hacks to Manage the Daily Schedule

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