Thursday, April 28, 2016

2016-04-29 WOD

Hulk Cycle Week 3

A workout named after Hulk's most famous saying... HULK SMASH! Movements chosen were Hulk-inspired. Slam balls? Very Hulk-like. Burpee broad jumps? Hulk has been known to travel broad distances by jumping! Heavy squat cleans? Can't have a Hulk-inspired WOD without a heavy barbell! Here's a video of Hulk jumping from one of the movies, maybe it will inspire you to jump further!
And in case you REALLY want to nerd out about the Hulk, I found an article about the Physics of Hulk Jumping!


Sumo Deadlift:
...3x3, build to a daily max
...2x3+ (80% of last heavy set)
Post daily max, and load/reps of +sets.


"Hulk Smash"
AMRAP in 10 Minutes
...20 Slam Balls (30/20#)
...50' Burpee Broad Jump
...5 Squat Cleans (225/145#)
Post rounds/reps.


COMPETITORS:

Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


For Time:
...500/450m Row
...50 GHDSU
...1000/900m Row
...30 GHD sit-ups
...2000/1800m Row
...20 GHDSU
Post time.

Wednesday, April 27, 2016

2016-04-28 WOD

Hulk Cycle Week 3

Stan Lee said that the story of Jekyll and Hyde was inspirational to him creating the Hulk. Stan Lee said, "I combined Jekyll and Hyde with Frankenstein," he explains, "and I got myself the monster I wanted, who was really good, but nobody knew it. He was also somebody who could change from a normal man into a monster, and lo, a legend was born." So one of our CompWODs is named after Dr. J and Mr. H!


Hollow Progression:
Accumulate 1:30 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary. Record longest hollow hold set as your score in WODTogether, and your longest Superman hold in the comments.


Bench Press:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.


"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.


COMPETITORS:

ACTIVE RECOVERY DAY today, and do today's WODs on Saturday, 2016-04-30. However, if you can't workout on Saturdays, here's the full program! Just remember to listen to your body and scale down the intensity (or even some of the movements) if you're feeling a bit beat up from this week still.


Bill Starr HSPU Progression
4 sets for max reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub DB strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight.


Odd Object
3 Rounds:
...1 Minute Max Medball Over Shoulder Cleans (100/70#)
...1 Minute Rest
Post total reps.


"Jekyll and Hyde"
9-12-15-18-21 reps of:
...Assault Bike Calories
...Power Snatch*
*Power snatch weight decreases each round.
Men: 135/125/115/105/95#
Women: 85/80/75/70/65#

Tuesday, April 26, 2016

2016-04-27 WOD

Hulk Cycle Week 3

L-Sit Progression:
Accumulate 1:30 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.


Front Squat:
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.


"Tabata Something Different"
8 rounds (20 seconds work, 10 seconds rest). Complete 8 rounds of the first movement, then move on to the next movement, and so on.
...Tabata Ring Muscle Ups
...Tabata Handstand Push Up
...Tabata Toes To Bar
...Tabata Pistol Squats
Post reps per movement & total reps. Compare to 2014-04-11.


COMPETITORS:

Bill Starr Dip Progression:
4 sets for max reps of:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.


Pause Front Squat:
3x2 (95/65#) with a 30 second pause at rock bottom.


LISS:
...Accumulate 30+ Total Minutes of LISS using a combination of C2 Rowing, Biking, and Running. Find a partner to hang out with you and make sure you maintain a conversational pace.

Monday, April 25, 2016

2016-04-26 WOD

Hulk Cycle Week 3

Strict Press:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.


In teams of 2:
40-30-20-10 reps for time of:
...Power Clean (135/95#)*
...Wall Balls (20/14#)*
...Push Jerk (135/95#)*
Time cap of 19 minutes. Post time.


COMPETITORS:

*In the Team WOD, use a 155/105# barbell and a 30/20# wall ball. No time cap.


Feet On Box False Grip Body Row:
...4 Sets for Max Reps
Set is over once false grip is lost or rep can no longer be completed strict. Post total reps.


NOT For Time:
...100 Hip Extensions


Lunge:
...200m for time with a 20/14# Vest.
Post time.

Sunday, April 24, 2016

2016-04-25 WOD

Hulk Cycle Week 3

Hollow Progression:
Accumulate 1:20 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


"Nicole"
AMRAP in 20 Minutes:
...400m Run
...Max Unbroken Pull Ups
Post Total Pull Ups.


COMPETITORS:

4 Rounds for Max Reps:
...1 Minute of Box Jumps (30/24")
...1 Minute of Ring Dips
Post total reps as your score, then reps per each movement in the comments.


Deadlift:
...3x3, build to a daily max
...2x3 (80% of daily max)
Post heaviest load as your score, and load/reps for the +sets.


Naval Boxing Barbell Row:
...2x5 reps with a clean grip, wide grip, narrow grip, mixed grip (both ways), and underhand grip. Use the same weight you used on your drop sets from the 2x3+ (80%) from 2016-04-12.


Glute Bridge:
...4x8 with moderate load
Post load.

Thursday, April 21, 2016

2016-04-22 WOD

Hulk Cycle Week 2

L-Sit Progression:
Accumulate 1:20 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.


Push Press:
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


With a 20/14# Vest, for time:
...1600m Run
...Rest 4 Minutes
...800m Run
...Rest 2 Minutes
...400m Run
Time cap of 20 minutes. Post time.


COMPETITORS:

Bill Starr HSPU Progression
4 sets for max reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub DB strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight. {}


EMOM for 15 minutes:
...1 Power Snatch
Increase weight after each successful round. Maximum 2 attempts per round. If failed, drop down to 80% and hold across. Post heaviest load.


Butterfly Pull Ups:
...Spend 10 minutes practicing your butterfly pull ups and butterfly C2BPU technique
Even though this is an unscored workout, feel free to record comments in WODTogether about how big of a set you can do or how easy/difficult they feel.

Wednesday, April 20, 2016

2016-04-21 WOD

Hulk Cycle Week 2

EMOM 10:
...1 Squat Clean & Split Jerk
Post heaviest load.


For Time:
...4-3-2-1 Rope Climbs*
...12-9-6-3 Clean & Jerk (155/105#)
Time cap of 12 minutes. Post time. Compare to 2016-02-02.


COMPETITORS:

Active recovery day! Do today's programming on Saturday, 2016-04-23. Feel free to get your LISS work today. We highly advise NOT running though! You'll see why tomorrow...

*Legless Rope Climbs


Back Squat:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Not For Time:
30-20-10
...Weighted Step Ups (45/25# to 24/20")
...Slam Balls (30/20#)


LISS:
...Accumulate 30+ Total Minutes of LISS using a combination of Rowing, Biking, and/or Running. Find a partner to hang out with you and make sure you maintain a conversational pace.