Thursday, August 25, 2016

2016-08-26 WOD

Batman Cycle Week 8

Harley Quinn was originally just a humorous sidekick to the Joker from Batman: The Animated Series and was later added into the comics because of the character's popularity in the TV series, and now plays a major part in DC's cinematic universe in the recently released movie, Suicide Squad!


Every 90 seconds for 10 rounds:
...Clean & Jerk (75-90% of 1RM)
Post heaviest load.


Sigma Strength Protocol: Push Press
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

Sigma Gymnastics Endurance Progression (Ring Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
Post total strict reps. If you get 20+ strict reps, add a weight vest next time!


"Harley"
50-40-30-20-10
...Assault Bike Calories
...Rest 1:1 with each round completed.
Post total time.


Eccentric Clean Grip Deadlift:
...5x3 @ 60-80% of your 1RM Clean
*Weight should be light enought that the movement is explosive. Lower the bar with a 6 second eccentric descent. Stop just below the knee and explosively perform a high pull. Use straps if grip is a factor.

Wednesday, August 24, 2016

2016-08-25 WOD

Batman Cycle Week 8

The Absence, Una Nemo, is a short-term villainess in the Batman and Robin comics, who started out as one of "Bruce Wayne's girls" that he never let get too close... She was eventually shot in the head at a yacht party, but surprisingly survives and becomes evil afterwards, intent on seeking revenge on the original robbers that shot her at any cost, even the lives of others.


"Karen"
For Time:
...150 Wall Balls (20/14#)
Time cap of 12 minutes. Post time. Compare to 2014-11-18.


"Absence" [RX]
AMRAP in 10 minutes:
...10 Russian Twists (20/14#)
...10 Weighted Situps (20/14#)
...30 Second Plank Hold
Post rounds/reps.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Heavy Karen"
...150 Wall Balls (30/20#)
Time cap of 15 minutes. Post time.


4 rounds not for time of:
...15 Good Mornings (moderate weight)
...20 DB Step-ups


Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (deficit).


"Absence" [Comp]
AMRAP in 10 Minutes:
...10 Russian Twists (30/20#)
...10 GHD Sit Ups (30/20#)
...30 Second Plank Hold
Post rounds/reps.

Tuesday, August 23, 2016

2016-08-24 WOD

Batman Cycle Week 8

Batgirl, Barbara Gordon, who eventually becomes the cyber-hacker Oracle (after the events of Batman: The Killing Joke), was/is the iconic Batgirl, despite several other characters taking on the mantle of Batgirl. Since DC has decided to mix things up with the Flashpoint storyline (where Barry Allen goes back in time and changes history), Barbara Gordon has been cured of her paralysis and is back as Batgirl!

But remember, today is a double-metcon day in class! So after Batgirl, get ready for Deathstroke! Wade Wilson is such a great adversary of Batman since he's just as strategic in his battle plans and as good of a martial artist as Batman himself! Just be prepared to fight for this WOD!


"Batgirl" [RX]
9-15-21 reps for time of:
...Dumbbell Thrusters (2x 45/30#)
...Ring Dips
Time cap of 9 Minutes. Post time.


"Deathstroke" [RX]
5 RFT of:
...12/10 Calorie Row
...6 Power Snatch (115/75#)
...6 C2B Pull Ups
Time cap of 12 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Sumo Deadlift
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


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.


"Batgirl" [Comp]
3 RFT of:
...9-15-21 Kettlebell Thrusters (53/35#)
...3-6-9 Bar Muscle Ups
Post time.


"Deathstroke" [Comp]
5 RFT of:
...12/10 Calorie Bike
...6 Power Snatch (135/95#)
...3 Ring Muscle Ups
Post time.

Monday, August 22, 2016

2016-08-23 WOD

Batman Cycle Week 8

Poison Ivy (Pamela Lillian Isley) is a villain of Batman, created by Robert Kanigher and Sheldon Moldoff, making her first appearance in Batman #181 (June 1966). Poison Ivy is one of Batman's most enduring and powerful enemies, as she is one of the few members of his rogues gallery to display anything close to superpowers. She commonly uses toxins from plants and mind-controlling pheromones for her criminal activities, which have even been powerful enough to control even Superman (in the Hush storyline) and pit him against Batman (even though there was no official "victory", Batman gave Superman a good whoopin' and saved the day).


Every 90 seconds for 10 rounds:
...1 Squat Snatch (75-90% of 1RM)
Post heaviest load.


"Poison Ivy" [RX]
3 RFT of:
...800m Run
...15 Back Squats (145/100#)
Time cap of 18 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Overhead Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Poison Ivy"" [Comp]
3 RFT of:
...800m Run
...20 Back Squats (165/110#)
Time cap of 18 minutes. Post time.


Eccentric Deficit Snatch Grip Deadlift:
...5x3 reps (80-85% of your snatch 1RM)
Choose a riser from 1/2" - 4" tall. Starting position should be identical to that of the snatch. Deadlift the bar to full extension as though you were snatching it. Lower the bar with a 6 second eccentric descent. Stop just above the ground before explosively standing back up to full extension and performing a high pull. Use lifting straps if grip is a factor.


4 rounds NOT for time of:
...25 Hollow Rocks
...25 Hip Extensions
...30 sec L-sit hold

Sunday, August 21, 2016

2016-08-22 WOD

Batman Cycle Week 7

Sigma Strength Protocol: Bench Press
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


"The Dynamic Duo" [RX]
In teams of 2,
3 RFT of:
...20 Shoulder to Overhead (135/95#)
...2 Rope Sled Pulls (55/35#)
...20 Power Cleans (155/105#)
Time cap of 14 minutes. Switch partners as needed. Post time.


COMPETITORS

"The Dynamic Duo" [Comp]
In teams of 2,
3 RFT of:
...20 Shoulder to Overhead (155/105#)
...2 Rope Sled Pulls (105/65#)
...20 Power Cleans (185/125#)
Time cap of 14 minutes. Switch partners as needed. Post time.


Muscle Up Progression 12:
...7x5 False Grip Chest To Ring Pull Up
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.


Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Ring Dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


"The Batcave"
4 cycles of:
AMRAP in 3 minutes:
...30 Double Unders
...20 Air Squats
...10 Chest To Bar Pull Ups
Rest 1 min between AMRAPs, pick up where you left off. Post total rounds completed.

Thursday, August 18, 2016

2016-08-19 WOD

Batman Cycle Week 7

Orpheus was an undercover agent for the Batman to infiltrate and command the major gangs in Gotham City in the "War Games" storyline. The Black Mask eventually killed Orpheus and took his place, giving him ultimate control of all the crime in Gotham City...


Sigma Strength Protocol: Back Squat
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


"Orpheus" [RX]
3 RFT of:
...15 Front Squats (135/95#)
...12 Bar Facing Burpees
...9 Power Snatch (115/75#)
Post time.


COMPETITORS

"Orpheus" [Comp]
3 rounds for time:
...15 Front Squats (155/105#)
...12 Bar Facing Burpees
...9 Power Snatch (135/95#)
Post time.


Every 90 seconds for 10 rounds:
...2 Jerks at 90-100%
Drop and reset to blocks between each rep. Focus on speed and position. If 90-100% isn't there, drop the weight down and focus on hitting quality reps.


Jerk Recovery -OR- Jerk Drives
Every 90 seconds for 10 Rounds:
...1 Jerk Recovery at 100-120% of your 1RM Jerk.
-OR-
...1 Jerk Dip/Drive at 100-120% of your 1RM Jerk
Post loads.


Handstand Walking Practice:
...Spend 10 minutes working on handstand walking progressions. Begin just by trying to hold a freestanding handstand, then progress to walking into a wall, walking across the floor, and finally, setup an obstacle course!


5 RFT of:
...15 Box Jump Overs (24/20")
...5 Paralette HSPU
...Rest 1 Minute
Post time.

Wednesday, August 17, 2016

2016-08-18 WOD

Batman Cycle Week 7

Every 90 Seconds for 10 Rounds:
...Rds. 1-5: Low Hang Squat Clean and Split Jerk (80-100% of 1RM LHC&J)
...Rds. 6-10: Squat Clean and Split Jerk from the floor (80-100% of 1RM LHC&J)
For the low hang, proper clean deadlift (as though it were a full clean), then descend to the low hang. Full 1 second pause at the low hang before executing the clean. No pause for the jerk. Focus on technique when starting from the floor! Try to find and nail the low hang and power position that we've been drilling the last few weeks.


CORE WORK
4 rounds NOT for time, go for unbroken sets: [RX]
...15 Hollow Rocks
...15 Good Mornings 75/55#
...15 Abmat Sit Ups (30/20#)
...15 Superman Rocks


COMPETITORS

Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


6 rounds of:
...400m Tempo Run
...Rest 2 minutes
Try to maintain the same pace across all 6 rounds. Bring a watch across the street or try to find a track to do it on. Post slowest time as score, all times in comments.


Every 3 minutes for 5 Rounds:
...3 Tempo Back Squat @ 60-70% of 1RM (60X0)
6 second eccentric, no pause at bottom, explosively stand up! Post loads.


Sigma Strength Protocol: Sumo Deadlift
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


5 rounds NOT for time, go for unbroken sets:
...20 Hollow Rocks
...15 Hip Extensions
...10 GHDSU
...5 Glute Ham Raises