Strongman Sunday
“Sunday Gunday” 5 rounds of — (not for time) DB curls (alternate hands) 10 each arm Diamond pushups x 10 reps Then — 5 rounds of — (not for time) Barbell curls x 10 reps Skull crushers x 10 reps
Entries by wintersmom
Team Saturday
GYM will be closed Sunday, sorry for any inconvenience Partner WOD 300 – Double Unders *Switch every 25 DU 200 – Cal Row *Switch every 20 Cal 100 – Toes 2 Bar *Switch every 10 T2B
052215
Power Clean + Hang Clean 4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and […]
052115
Push Jerk 4×2 Start at 60% of 1 RM Clean and Jerk. Stay at the same weight across all sets. Target a linear progression each week. Target a 5kg increase each week if working sets are above 100kg. Target a 2.5kg increase each week if working sets are below 100kg. Skill: Pistols 4-10 EMOM 5 […]
052015
Cluster 4×1 at 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 5kg increase each week if your working sets are above 100kg. Target a 2.5kg increase each week if your working sets are below 100kg. Skill: Dbl under Practice WOD: “Fran” 21-15-9 […]
051915
Front Squat 4×2 Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week. Target 10 kg each week if work sets are above 120 kg. Target 5 kg increase each week if work sets are below 120 kg. Skill: Skill: EMOM 5 2-7 HSPU WOD: […]
051815
BTN Push Jerk + OHS Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 130kg. Target a 5kg increase each week […]
Strongman Sunday
Event 1: 15 Axle Clean and Jerk for time 135/95# Event 2: 40 Bear hug atlas Stone Lunges for time 95/65# every drop is a 3 burpee penalty Event 3: Max distance yoke/sled push with empty yoke in 2 min
Team Saturday
Partner WOD 800m run ( together) 100 squats (synchronized) 20 burpee box jump overs (alternating) 40 alternating kb swings 53/35# 50 Thrusters 115/85 2k row (switch off as you like)
051515
Deadlift Work to a 3 RM. Then 2 drop sets of 5. Both drop sets at 20kg down if 3 RM is over 200kg. Both drop sets at 15kg down if 3 RM is under 200kg. Linear progression each week. Target 10kg increase if 3 RM is over 200kg. Target 5kg increase if 3 RM […]