Thursday, April 20, 2017

2017-04-21 WOD


When we said you should be doing CrossOver Symmetry every day, this is not what we had in mind...

Hulk Cycle Week 2

Athlete's Choice Strength:
...Front Squat 4+
...Sumo Deadlift 8+
...Jerk EMOM (73/78/83%)


AMRAP in 10 minutes of:
...20 Burpees to 6"
...30 Air Squats
...40 Push Ups
...50 Double Unders
...40 Wall Balls (20/14#)
...30 Slam Balls (30/20#)
...20 Ring Dips
...10 Ring Muscle Ups
Post rounds/reps.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x4 (build to a daily max)
...2x4+ (80% of daily max)"
Post daily max and load/reps of +sets.


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


Jerk EMOM:
...5x1 at 73%
...5x1 at 78%
...5x1 at 83%
...1x3 jerk dip squat 85%
...2x3 jerk dip squat 90%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the jerk dip squats. If you fail 3 times, move immediately to the jerk dip squats.


8 Rounds:
...50m Sled Drag (80/60#)
*Rest to full recovery between efforts.


AMRAP in 10 minutes:
...20 Burpees to 6"
...30 Alternating Pistols
...40 Push Ups
...50 Double Unders
...40 Wall Balls (30/20#)
...30 Slam Balls (30/20#)
...20 Ring Dips
...10 Ring Muscle Ups
Post rounds/reps.

Wednesday, April 19, 2017

2017-04-20 WOD

Hulk Cycle Week 2

Speed Squat (E2MOM)
...6x4 (60%)
*Move the bar explosively.


4 Rounds:
...50' Rope Sled Pull (80/60#)
...12 Toes to Bar
...9 Chest to Bar Pull Ups
*You must turn the sled around and take the rope back! Rest as needed between rounds. Post SLOWEST round. Time cap of 20 minutes.


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:

Sigma Strength Protocol: Push Press
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Squat (E2MOM)
...6x4 (60%)


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round)


HS Walk Practice
5 Rounds:
...Max effort freestanding HS hold
...Rest 30 seconds (between attempts)
*Post total time after 6 rounds. If you can't do freestanding, 3 rounds held against a wall.


4 Rounds:
...50' Rope Sled Pull (80/60#)
...15 Toes to Bar
...10 Chest to Bar
*You must turn the sled around and take the rope back! Rest as needed between rounds. Post SLOWEST round. Time cap of 20 minutes.

Tuesday, April 18, 2017

2017-04-19 WOD


We saw some big weight being thrown around at the beginning of the Hulk Cycle! Here's Duke with a 305# push press during Test Week!


Hulk Cycle Week 2

Agility Ladder:
...10 minutes of practice


Speed Deadlift (E2MOM)
...6x4 (60%)
*Move the bar explosively.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6)


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x4 (60%)
*Move the bar explosively.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6)


Agility Ladder:
...5 minutes with a 20/14# vest
...5 minutes without a 20/14# vest


21-15-9 reps for time of:
...Calorie Row
...GHD Sit Up
...HSPU
Post time.

Monday, April 17, 2017

2017-04-18 WOD

Kicking butt and taking names at the 05:30 class!


Hulk Cycle Week 2

Athlete's Choice Strength:
...Back Squat 5+
...Barbell Row 8+
See the descriptions below.


4 Rounds:
...4x25' Walking Lunge (30/20#)
...2 Rope Climbs (12')
...100m Burden Run (30/20#)
...Rest 2 minutes
Post time.


COMPETITORS

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


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


EMOM for 10 Minutes:
...10 Hip Extensions
*Bear hug a 150/100# D-Ball for remaining time of each minute.


Clean EMOM:
...5x1 at 73%
...5x1 at 78%
...5x1 at 83%
...1x3 clean pull 85%
...2x3 clean pull 90%
If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls. Post heaviest clean.


4 Rounds:
...4x25' Dumbbell Walking Lunge (50/35#)
...2 Rope Climbs (15')
...50m Sled Push (100/80#)
...Rest 2 minutes
Post time.

Sunday, April 16, 2017

2017-04-17 WOD

In case you guys missed it, we got the award for "Best in McKinney" in the category of "Physical Fitness Programs" for 2017 as well, making it 5 years in a row! Thanks for your business and your support!


Hulk Cycle Week 2

Athlete's Choice Strength:
...Overhead Squat 6+
...Snatch EMOM (73/78/83%)
See the description for each choice below.


In teams of 2, AMRAP in 20 minutes:
...15/10 cal Row/Bike (alternate every round)
...5 Clean and Jerk (135/95#)
Switch partners every round. Post rounds/reps.


COMPETITORS

Sigma Strength Protocol: Overhead Squat
...3x6 (build to a daily max)
...2x6+ (80% of daily max)
Post daily max and load/reps of +sets.


In teams of 2, AMRAP in 20 minutes:
...15/10 cal Row/Bike (alternate every round)
...5 Clean and Jerk (155/105#)
Switch partners every round. Post rounds/reps.


Snatch EMOM:
...5x1 at 73%
...5x1 at 78%
...5x1 at 83%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


AerobicCapacity.com
...Pick one of the VO2max, Lactate, or Strength Endurance WODs.

Friday, April 14, 2017

2017-04-14 WOD

Hulk Cycle Week 1

C&J EMOM:
...5x1 at 70%
...5x1 at 75%
...5x1 at 80%
...3x3 clean pull 85%
*If you're feeling good, feel free to add in no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


Speed Squat (E2MOM)
...5x4 (60%)
*Move the bar explosively.

OR

4 rounds NOT for time:
...25 Hip Extensions
...25 GHD Sit-Up
Try to maintain unbroken sets with no pauses between reps.


COMPETITORS

Sigma Strength Protocol: Strict Press
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post heaviest load and load/reps of +sets.


Speed Squat (E2MOM)
...5x4 (60%)
*Move the bar explosively.


4 rounds NOT for time:
...25 Hip Extensions
...25 GHD Sit-Up
Try to maintain unbroken sets with no pauses between reps.


C&J EMOM:
...5x1 at 70%
...5x1 at 75%
...5x1 at 80%
...3x3 clean pull 85%
*If you're feeling good, feel free to add in no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


4 Rounds:
...50 Double Unders
...20/15 Calorie Bike
...10 Push Press (115/75#)
...Rest 1 minute
Post time.

Wednesday, April 12, 2017

2017-04-13 WOD

This WOD is for Jack Kirby! Kirby was famous for being a co-creator in some of the big Marvel superheroes still in publication today, including Captain America, The Fantastic Four, X-Men, and of course, the Incredible Hulk!


Hulk Cycle Week 1

Speed Bench (E2MOM)
...5x4 (60%)
Move the bar explosively.


"Kirby" [RX]
1 Round:
...15 Power Snatch (135/95#)
...15 Toes to Bar
2 Rounds:
...9 Overhead Squats (135/95#)
...9 C2B Pull Ups
3 Rounds:
...3 Squat Snatch (135/95#)
...3 Bar Muscle Ups
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:


Sigma Strength Protocol: Deadlift
...3x8 (build to a daily max)
...2x8+ (80% of daily max)"
Post heaviest load and reps/load of +sets.


Speed Bench (E2MOM)
...5x4 (60%)
Move the bar explosively.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


Dumbbell Work
3 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Post whatever you want to WODTogether.


"Kirby" [Comp]
1 Round:
...15 Power Snatch (135/95#)
...15 Unbroken Toes to Bar
2 Rounds:
...9 Overhead Squats (135/95#)
...9 Unbroken C2B Pull Ups
3 Rounds:
...3 Squat Snatch (135/95#)
...3 Unbroken Bar Muscle Ups
Time cap of 15 minutes. Post time.