Monday, May 23, 2016

2016-05-24 WOD

Hulk Cycle Week 7

1962 is the year The Incredible Hulk #1 was released! So we've got a WOD inspired by that year! AMRAP in 1962 minutes! Just kidding...


Bill Starr Dip Progression:
Four Sets of Max Reps:
...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.


"1962"
AMRAP in 19 Minutes:
...62 Kettlebell Swings (53/35#)
...62 Toes to Bar
...62 Wall Balls
...62 Calorie Row
Post rounds/reps.


COMPETITORS:

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


Naval 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.

*Consider switching out with Naval Boxing Progression BARBELL Rows for some variety.


Glute Bridge:
...4x12 with moderate load.
Post load.

Sunday, May 22, 2016

2016-05-23 WOD

Hulk Cycle Week 7

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


"Superhero"
4 Rounds:
...400m Run
...10 Clean And Jerk (155/105#)
...5 Bar Muscle Ups
Time Cap of 16 minutes.
*Run, lift, and climb. Prove you're worthy of being called a Superhero.


COMPETITORS:

Hollow Progression:
Accumulate 2:10 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


Weighted Push Ups:
...100 Push Ups for Time (20/14# Vest)*
*No snaking, slouching, sagging, etc. Make these GOOD reps.


Weighted Jumps:
...50 Squat Jumps to a 12"" target wearing a 20/14# vest.
Post Time.


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

Thursday, May 19, 2016

2016-05-20 WOD

Hulk Cycle Week 6

Of course, we had to dedicate a workout to Stan the Man! In collaboration with several artists, including Jack Kirby and Steve Ditko, Stan Lee created Spider-Man, the Hulk, the Fantastic Four, Iron Man, Thor, the X-Men, and many other fictional characters, introducing complex, naturalistic characters and a thoroughly shared universe into superhero comic books. Lee subsequently led the expansion of Marvel Comics from a small division of a publishing house to a large multimedia corporation. He was inducted into the comic book industry's Will Eisner Award Hall of Fame in 1994 and the Jack Kirby Hall of Fame in 1995. Lee received a National Medal of Arts in 2008. (Wikipedia)


"Stan Lee"
3 Rounds:
...1 Minute Ring Muscle Ups
...1 Minute GHD Sit Ups
...1 Minute Kettlebell Swings (70/53#)
...1 Minute Slam Balls (30/20#)
...1 Minute Assault Bike
...Rest 1 Minute
Post total reps as your score, and reps per each round to comments.


Barbell Row: (do one set every 2 minutes)
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max, and load/reps of +sets.


COMPETITORS:

L-Sit Progression:
Accumulate 2:10 in a paralette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit.


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.


Papandrea Pull:
...Build up to a heavy set of 5 with perfect form*
...3 Drop sets at 80%
*Flat back, barbell touches the chest WITHOUT ""kipping."" If it's not perfect, don't count it. Make sure you are squeezing your shoulder blades back at the top. Are these starting to feel easier than weeks 3 and 5? Good!


Sigma Skills Progression:
Every 2 Minutes for 5 Rounds:
...10 Unbroken Dumbbell Strict Press*
*All 10 reps must be unbroken. If you fail a rep, finish the set with push press. Pick a weight that forces you to switch to push press in the last one or two rounds.

Wednesday, May 18, 2016

2016-05-19 WOD

Hulk Cycle Week 6

Bill Starr Dip Progression:
Four Sets of Max Reps:
...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.


4 Rounds NOT For Time:
...25 Hip Extensions
...100m Farmer Carry (2x 70/50#)


COMPETITORS:

Strict Press: (do one set every 3 minutes)
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max, and load/reps of +sets.


"One Sided Nancy"
5 Rounds For Time:
...15 One Arm DB/KB Overhead Squat (53/35#)*
...2x50' Walking Lunge
*Switch arm every 5 reps. Start the first round on your WEAK side.


EMOM for 15 Minutes:
...1 Power Clean + 1 Hang Squat Clean
Increase load each round. If you fail a round, drop to 80% and finish out the remaining rounds at that weight. Post heaviest load.

Tuesday, May 17, 2016

2016-05-18 WOD

Hulk Cycle Week 6

Back Squat: (do one set every 3 minutes)
...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. Feel free to repeat what you did in week 3 and try to beat your old scores.


COMPETITORS:

EMOM For 10 Minutes:
...From the blocks, 1 Push Jerk + 1 Split Jerk
Build to daily max, focusing on form. If form breaks down, drop down to 80% of max clean lift and hold across for remaining rounds. Try to beat your score from max CLEAN lift from Week 1.
Post Max Load.


Wearing a 20/14# Vest:
...200m Walking Lunge, Then
4 Rounds:
...10 False Grip Feet on Box Body Rows
...10 Strict Toes to Bar
Post time. Try to beat your 200m walking lunge time from week 4.


Pause Front Squat:
...4 sets x 2 reps (95/65#) with a 30 second pause at rock bottom.
Post how much more this sucked than last time to WODTogether.

Monday, May 16, 2016

2016-05-17 WOD

Hulk Cycle Week 6

Bench Press: (do one set every 3 minutes)
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.


"2015 Master’s Long Chipper"
...1,000m Run
...25 Power Clean (135/95#)*
...25 Box Jump Overs (24/20")
...25 Chest to Bar Pull Ups
...50 Wall Balls (20/14#)
...25 Chest to Bar Pull Ups
...25 Box Jump Overs (24/20")
...25 Power Clean (135/95#)*
Time Cap of 20 Minutes.


COMPETITORS:

Hollow Progression:
Accumulate 2:00 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


"2015 Master’s Long Chipper"
...1,000m Run
...25 D-Ball Over Shoulder Cleans (100/70#)*
...25 Box Jump Overs (24/20")
...25 Chest to Bar Pull Ups
...50 Wall Balls (20/14#)
...25 Chest to Bar Pull Ups
...25 Box Jump Overs (24/20")
...25 D-Ball Over Shoulder Cleans (100/70#)*
No time cap.


Bill Starr HSPU Progression
Four Sets of 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 dumbbell 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.


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

Sunday, May 15, 2016

2016-05-16 WOD

Hulk Cycle Week 6

"Deadlift: (do one set every 3 minutes)
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.


Every 2 Minutes for 10 Rounds:
...3-Position Power Snatch, climbing*
*Complex: 1 power snatch from mid thigh, 1 from just below knee, 1 from floor. Focus on position and form. Try to find a difficult but manageable weight. Record max CLEAN set.


COMPETITORS:

Weighted Pull Ups:*
...50 Reps for time wearing a 20/14# vest
Post time.


4 Rounds for Time:
...100m Sled Pull (70/50#)
...21 Back Squat From Floor (135/95#)
...15 GHD Situps
...9 Triple Unders
Post time.