Strength: Bench Press
50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMAP
Wod:
“Grace”
30 clean and Jerk for time
135/95#
Skill/Core:
ME L-sit
10-12 pistols
x3 rounds
On Ramp:
|
Dead Lift |
Rower (SDHP) Thruster |
Total Time (add intervals): 3 times each (approx 3 min rest) |
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Olympic Lifting: Snatch – 77% x 1 x 3
Clean & jerk – 72% x 1 x 3
Skill: handstand hold against wall or free standing with partner for stabilization.
10 min
Wod:
12 minute ladder of the following triplet-
115/65# power snatch
ab mat sit ups
Ring Dips
Do 1 snatch, 2 situps, and 3 dips. Then 2/4/6. Then 3/6/9. Then 4/8/12 etc.
Scale as needed. Post loads, rounds and reps to comments.
On Ramp:
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Squat |
Dead Lift |
For Time: 10,9,8,7,6,5,4,3,2,1 |
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The open is over! I’m so proud of everyone for pushing so hard through those workouts the past five weeks. I witnessed some great moments, not only pr’s (Donna) but some mental growth from everyone, showing you can push through pain and have the drive to improve. I’m very proud to coach every single one of the StompinGround family!
Strength:
Back Squat:
50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMAP
Wod:
4 Rounds for time:
50 dbl unders
15 box jumps
10 push press 135/95#
rest 45 sec between rounds
Core:
40 v-ups
On Ramp:
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DROM (dynamic range of motion) Squat |
For Time: |
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Strength: make up from week
Wod:
1 min max cal row
rest 1 min
3 min amrap
10 kb swings
8 shuttle sprints
4 HSPU
rest 1 min
1 min max cal row
3 min amrap
10 kb swings
8 shuttle sprints
4 hspu
Rest 1 min
1 min max cal row
Core : athletes choice
On Ramp:
|
Dead lift, start with PVC series Walking lunges |
Kipping pull-up |
For Time: |
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Last Open Wod!
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Deadlift:
70%x1, 77.5%x1, 82.%x5x3
Skill: handstand walk if you are proficient at handstand holds, handstand holds 3xME if holds still need work
Wod:
5 Rounds
15 burpee deadlift
10 burpee power cleans
5 burpee ground to Overhead
mens: 95#
womens: 65#
(Hands are on the bar for the burpees)
Core:30 windmills
On Ramp:
|
Shoulder press with PVC |
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression |
3 rounds for time: |
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: Olympic lifting: EMOM full snatch1 rep @ 80% for 8 min
Skill: chest to bar pull ups 10 min
WOD:
21-15-9 reps
Hang Power Clean 135/95#
burpees over the bar
Core: 100 Russian Twists for time 20/15 slam ball
On Ramp
|
Dead Lift |
Kipping |
3 rounds for time: Run 200m |
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Strength:
Bench Press:
70%x1, 77.5%x1, 82.%x5x3
Wod:
“Jackie”
1000 m row
50 thrusters 45/35
30 pull ups
Core: 100 ab mat sit ups for time
On Ramp:
|
Dead Lift |
Rower (SDHP) Thruster |
Total Time (add intervals): 3 times each (approx 3 min rest) |
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Olympic lifting: EMOM squat clean and jerk 1 rep @ 80% for 8 min
Wod:
3 rounds:
400m run
10-8-6 reps
Deadlift @ 75%1RM
HSPU
(run each round, 10 reps of ech the 1st round, 8 reps the second round, 6 reps the last round)
Core- 12 TGU heavy
On Ramp:
|
Squat |
Dead Lift |
For Time: 10,9,8,7,6,5,4,3,2,1 |
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Strength:
Back Squat
70%x1, 77.5%x1, 82.%x5x3
30 sec handstand hold
x3 sets
Wod:
15 pull ups
10 pistols ech leg
30 ab mat sit ups
30 one arm kb snatches (53/35)
40 push ups
50 lunges
100 squats
On Ramp:
|
DROM (dynamic range of motion) Squat |
For Time: |
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