Sunday, December 04, 2016

2016-12-05 WOD

Flash Cycle Retest Week



Remember, this is Retest Week for the Flash Cycle! Make sure you look up your old scores from the week of 2016-09-19 so you know what to shoot for! As always, the Retest Week for the current cycle and the Test Week for the next cycle will naturally have less volume, which also serve as a deload week(s). Don't feel like you have to do a ton of extra accessory work during these 2 weeks. Keep the intensity high on the Retests/Tests and be ready to pick up the volume again when we start the next cycle!


Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
No more than 3 failed attempts. Post heaviest successful load.


"Frantic" [RX]
9-15-21 reps for time of:
...Thruster (95/65#)
...Pull Up
*3 burpee penalty anytime you break on either movement mid-round. Time cap of 15 minutes. Post time.


COMPETITORS

Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
No more than 3 failed attempts. Post heaviest successful load.


"Frantic" [Comp]
9-15-21 reps for time of:
...Thruster (115/75#)
...C2B Pull Up
3 lateral burpees anytime you break on the thruster. 3 burpees to target anytime you break on the pull ups. Time cap of 15 minutes. Post time.


"Phoenix"
For total reps:
...Assault Bike Tabata
...Rest 4 Minutes
...Assault Bike Tabata
*Score is total reps after both tabatas. Record individual tabata scores in the comments.

Thursday, December 01, 2016

2016-12-02 WOD

Flash Cycle Week 10

Build to a heavy single Power Snatch. Post heaviest load.


"Chief Paulson" [RX]
21-15-9 reps for time of:
...Burpees
...Back Squat (185/125#)*
*Can be taken from the rack.
Post time.


COMPETITORS

"Chief Paulson" [Comp]
21-15-9 reps for time of:
...Burpees to 6" Target
...Back Squat (225/155#)*
*Can be taken from the rack.


In Honor of "JT"
21-15-9 reps for time of:
...HSPU
...Ring Dips
...Push-ups
Post time.


Build to a heavy single Power Snatch. Post heaviest load.


5 RFT of:
...100m Sled Sprint (55/35#)
...Rest 2 minutes
Post total time.


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

Wednesday, November 30, 2016

2016-12-01 WOD

Flash Cycle Week 10



"Rogues" [RX]
In Teams of 2:
...400 Double Unders
...200 Shoulder Taps (plank)
...100 Calorie Row
...50 Overhead Squats (115/75#)
...25 Bar Muscle Ups
Time cap of 25 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) and that you do these WODs on Saturday:

"Rogues" [Comp]
In Teams of 2:
...400 Double Unders
...200' Handstand Walk
...100 Calorie Bike
...50 Overhead Squats (155/105#)
...25 Muscle ups
Post time.


"Magnus"
4 RFT of:
...15 Kettlebell Thrusters (53/35#)
...100m Farmer Carry (53/35#)
Post time.


Every 90 Seconds for 10 Rounds:
...2 Squat Cleans
*Drop and reset between each rep, but don't rest. Post heaviest load.


LISS & Mobility:
...30 minutes of LISS followed by 30 minutes of mobility. Get recovered and prepare for retest week!


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

Tuesday, November 29, 2016

2016-11-30 WOD

Flash Cycle Week 10



"Heavier Grace" [RX]
...30 Clean and Jerks (165/115#)
Time cap of 10 minutes.
*If the weight sounds too heavy, use 75% of your 1RM. This should be a power clean and push jerk.


"Steddy" [RX]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (95/65#)*
...Even: Deadlift (95/65#)
*Must step back for each rep of the lunge. Post total reps for both movements.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Heavy Grace" [Comp]
...30 Clean and Jerks (225/155#)
*If the weight sounds too heavy, use 75% of your 1RM. This should be a power clean and push jerk.


"Steddy" [Comp]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (115/75#)*
...Even: Deadlift (115/75#)
*Must step back for each rep. Post total reps for both movements.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


"Obsidian"
3 rounds for time of:
...400m Sandbag Run (60/40#)
...4 Rope Climbs (15')
Post time.


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

Monday, November 28, 2016

2016-11-29 WOD

Flash Cycle Week 10



"Argh!yle! vs. Abraxis" [RX]
AMRAP in 8 Minutes:
5-10-15-20-25-etc. Reps of:
...Thrusters (95/65#)
...Wall Balls (20/14#)
*This is one of the shortest characters in the DC universe (Argh!yle, 0'5") vs. one the tallest (Abraxis, 180').


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


COMPETITORS

"Argh!yle! vs. Abraxis" [Comp]
AMRAP in 8 Minutes:
5-10-15-20-25-etc. Reps of:
...Thrusters (115/75#)
...Wall Balls (30/20#)
*This is one of the shortest characters in the DC universe (Argh!yle, 0'5") vs. one the tallest (Abraxis, 180').


"Twister"
AMRAP in 14 Minutes:
...15 Toes To Bar
...12 Alternating Dumbbell Snatch (50/35#)
...9 Burpees
...6 Alternating Pistol Squats
...3 Bar Muscle Ups
Post rounds/reps.


Triphasic Bench-Press (Isometric)
Every 3 Minutes for 5 Rounds:
...3 Isometric Bench-Press at 60-80% of 1RM*
*Lower the bar rapidly, stopping quickly just 1" above the chest. Hold this position for 3 seconds before explosively lifting the bar.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Ring Dips
Post total strict reps. 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).


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

Sunday, November 27, 2016

2016-11-28 WOD

Flash Cycle Week 10

For Total Calories:
...Tabata Bike
...Rest 4 Minutes
...Tabata Row


AMRAP in 12 minutes:
...400m Run
...Rest 60 Seconds
Post total distance.


COMPETITORS

For Total Calories:
...Assault Bike Tabata
...Rest 4 Minutes
...C2 Rowing Tabata


AMRAP in 12 minutes:
...400m Run
...Rest 60 Seconds
Post total distance.


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)."


Clean & Jerk Ladder
Every 90 Seconds until Failure:
...1 Clean and Jerk
*Starting at 75% of your C&J max, perform one C&J every 90 seconds, adding 10# each round until failure. You are allowed a maximum of 2 attempts per round.


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

Tuesday, November 22, 2016

2016-11-23 WOD

Flash Cycle Week 9



Agility Ladder Drills:
...5 drills on the ladder (20/14# vest)
...5 drills on the ladder (no vest)
...5x5 "touch and go" broad jumps (20/14# vest)
...5x5 "touch and go" broad jumps (no vest)
Post comments about how awesome you are to WODTogether.


"Mercer"
For Time:
...400m Run
...40 Chest to Bar Pull Ups
...400m Run
...40 Handstand Push Ups
...400m Run
...40 Box Jumps (24/20")
...400m Run
Post time.


COMPETITORS

Agility Ladder Drills:
...5 drills on the ladder (20/14# vest)
...5 drills on the ladder (no vest)
...5x5 "touch and go" broad jumps (20/14# vest)
...5x5 "touch and go" broad jumps (no vest)
Post comments about how awesome you are to WODTogether.


"Mercer"
For Time:
...400m Run
...40 Chest to Bar Pull Ups
...400m Run
...40 Handstand Push Ups
...400m Run
...40 Box Jumps (24/20")
...400m Run
Post time.


"Hawkman"
3 RFT of:
...20 Calorie Assault Bike
...40 Double Unders
...15 Overhead Squats (135/95#)
...Rest 1 Minute
Post time.


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.


Sigma Strength Protocol: Overhead Squat
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.