Thursday, August 17, 2017

2017-08-18 WOD

Batman Cycle Week 7

Back Squat
...5x5 (90% of 5RM)
Post load.


EMOM for 12 minutes:
...Min 1: 30 Double unders
...Min 2: 10 Toes to bar
...Min 3: 3 Rope Climbs (15' with jump or 12' no jump)
Post total reps.


COMPETITORS

Push Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Speed Deadlift
...8x3 (50% + light band)
Post load.


Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post total strict reps. If you get 40+ strict reps, increase deficit or add a weight vest next time.


EMOM for 12 minutes:
...Min 1: 45 Double unders
...Min 2: 15 Toes to bar
...Min 3: 2 FAT Rope Climbs (12', start seated, legless until you can wrap without your feet touching the floor)
Post total reps.

Wednesday, August 16, 2017

2017-08-17 WOD

Batman Cycle Week 7

ATHLETES CHOICE:
...Snatch Max
...C&J Max
...Speed Bench (5x4 @ 65%)
See below for descriptions of each.


"Uslak" (inverted Kalsu)
For time:
...100 Burpees
EMOM 5 Thrusters (96/65#). Time cap of 15 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

For load:
...Snatch Max Day
...C&J Max Day
Still focus on technique. Don't increase load unless your technique looks good!


Speed Bench
...5x4 (65%)
Post load.


GHD Work:
5 rounds NOT for time:
...20 Hip Extension
...20 GHD Sit-Up
...20 Back Extension
Stay unbroken on each movement.


"Uslak" (inverted Kalsu)
For time:
...100 Burpees
EMOM 5 Thrusters (135/95#)

Tuesday, August 15, 2017

2017-08-16 WOD

Batman Cycle Week 7

ATHLETES CHOICE:
...Front Squat 3RM
...Speed Squat (7x4 @ 62.5%)
...Barbell Row 10RM
See the descriptions below for more details.


4 rounds for max reps (:30 work, :30 rest):
...Assault Bike Calories
...Push Press (95/65#)
...Row Calories
...Parallete L-sit hold (seconds)
Post total reps.


COMPETITORS

Front Squat
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


Speed Squat
...7x4 (62.5%)
(Band optional)
Post load.


Barbell Row
...3x10, build to daily max
...2x10, 90% of daily max
Post heaviest load.


DB/Accessory
4 Rounds NOT for time:
...100' Rope Sled Pull (135/95#)
...Incline Push Ups (hands on bench) to failure
...15 SDHP (95/65#)
...Decline Push Ups (feet on bench) to failure
*Rope sled pull is done out back on the concrete. Maintain perfect form on this and the SDHP (or reduce the weight).


5 rounds for max reps (:30 work, :30 rest):
...Assault Bike Calories
...Push Press (95/65#)
...Row Calories
...Barbell Roll Out
Post total reps.

Monday, August 14, 2017

2017-08-15 WOD

Batman Cycle Week 7

Bench Press
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...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 technique:
...5x2 LH Clean (70-80%)
...3x1 Clean (same weight)
...3x3 clean pull (5% heavier)
Post heaviest LH clean load with GOOD technique.


Bench Press
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


For technique:
...5x2 Pause Jerk (70-80%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...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.


18-15-12-9 reps for time of:
...Wall Balls (30/20#)
...50m Sled Push (110/85#)
Post time.

Sunday, August 13, 2017

2017-08-14 WOD

Batman Cycle Week 7


For time:
600m Run
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
400m Run
2 rounds of:
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
200m Run
3 rounds of:
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
Post time.


COMPETITORS

Back Squat
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Snatch Balance
...3x3 (70-80% of 1RM snatch)
Post heaviest load.


For technique:
...5x2 LH Snatch (70-80%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest LH snatch load.


Sigma Gymnastics Endurance Progression: Ring Muscle Up
Every 2 minutes for 5 rounds:
...5 Strict into Kipping Ring Muscle Ups
Post total strict reps. If you get 20+ total strict reps, add a weight vest (or add more weight to your vest) next time.


For time:
600m Run
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
400m Run
2 rounds of:
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
200m Run
3 rounds of:
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
Post time.

Thursday, August 10, 2017

2017-08-11 WOD

Lord Havok is a DC Comics supervillain, part of the supervillain team called the Extremists. He is a genius equipped with a powered armor, and when he wears his hood, he looks astonishingly like Doctor Doom! Lord Havok first appeared in Justice League Europe #15 (June 1990).


Batman Cycle Week 6

Athletes Choice:
...Bench Press 3RM
...Snatch
...Clean and Jerk


"Havok"
2 rounds (working for 30 sec, resting for 30 sec):
...Calorie Row
...Box Jumps (24/20")
...DB Burpee + Clean (50/35#)
...Chest to Bar Pull Ups
...HSPU
Post total reps.


COMPETITORS

Bench Press
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 C&J (85% of 1RM)
Post heaviest load of each lift with GOOD technique.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
*Rest 30 seconds between attempts.


"Havok"
2 rounds (working for 30 sec, resting for 30 sec):
...Calorie Row
...Box Jumps (24/20")
...DB Burpee + Clean (50/35#)
...Chest to Bar Pull Ups
...HSPU
Post total reps.

Wednesday, August 09, 2017

2017-08-10 WOD

The Bat-Signal first appeared in Detective Comics #60 (February 1942). The signal is used by the Gotham City Police Department as a method of contacting and summoning Batman in the event his help is needed and as a weapon of psychological intimidation to the numerous criminals of Gotham City.

Batman Cycle Week 6

Deadlift
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


"Bat Signal" [RX]
For time:
...135 Air Squats
...45 GHD Sit Ups
...15 Wall Balls (30/20#)
...5 Ring Muscle Ups
Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Deadlift
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


Pause Front Squat
...3x5x5sec (55%)
Post load.


Push Press
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


Hollow/Superman/L-Sit:
...Accumulate 1:40 in each.


"Bat Signal" [Comp]
For time:
...135 Air Squats
...45 GHD Sit Ups
...15 Wall Balls (50/30#)
...5 Ring Muscle Ups
Wear a 20/14# Vest. Post time.