Sunday, June 26, 2016

2016-06-27 WOD

Batman Cycle Test Week

The start of a new cycle! The goals of the Batman Cycle are to improve gymnastics and explosive power. Remember, during every cycle, you will notice a focus on workouts that align with the goals of the cycle, but that doesn't mean we will completely forget about all other elements of fitness. You will notice the Sigma Strength Protocol will still be on the board, but many times as an accessory piece that should be done on your own time. But you will notice an increased frequency of Olympic weightlifting, handstand walking, muscle ups, pistols, and ring work. Not only will we be doing progressions to acquire new skill, but workouts to get stronger in both strict and kipping varieties of these movements.

Oly Meet:
15 Minutes Each to Establish:
...1RM Snatch
...1RM Clean & Jerk
Maximum of 3 failures on each lift.


"The Batmobile"
For Time:
...5/4.5k C2 Row*
*Every 3 minutes, 10 Wall Balls (30/20#)

Thursday, June 23, 2016

2016-06-24 WOD

Hulk Cycle Retest Week

Find 1RM Back Squat.

AMRAP in 8 Minutes:
...12 Kettlebell Swings (70/53#)
...12 Wall Balls (30/20#)
Post rounds/reps.


Max Strict HSPU in 2 minutes.

Wednesday, June 22, 2016

2016-06-23 WOD

Hulk Cycle Retest Week

As usual, we recommend that you take an Active Recovery Day on Thursdays. The following workouts are intended to be done on Saturday.

Find 1RM Bench Press.

"Mr. Fixit"*
21-15-9 reps for time of:
...Overhead Squats (95/65#)
...Wall Walk (7-5-3 reps)
Time cap of 15 minutes. Post time.


*"Mr. Fixit"
21-15-9 reps for time of:
...Overhead Squats (135/95#)
...HS Walk* (meters)
HSW must be done in increments of 1 full stall mat (6'). Time cap of 15 minutes. Post time.

Max Strict Ring Dips in 2 minutes.

Tuesday, June 21, 2016

2016-06-22 WOD

Hulk Cycle Retest Week

Find 3RM Pull Up
(Max Weight or Smallest Band)

"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (45/25#)*
...100m Farmers Carry (2x 53/35#)*
Time cap of 22 minutes. Post time.
*COMPETITORS: OHWL (55/35#), FC (2x 70/53#)

Monday, June 20, 2016

2016-06-21 WOD

Hulk Cycle Retest Week

Every 90 seconds for 5 rounds:
...L-Sit for max time (one attempt per round)
Post longest set and total time.

In Honor of "DT"
5 RFT of:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes.


Max Bike calories in 2 minutes.

Sunday, June 19, 2016

2016-06-20 WOD

Hulk Cycle Retest Week

Retest Week begins tomorrow! Make sure you look up your old scores from Test Week so you know what to shoot for. We've put in the work, all of you should be stronger now. Feel free to do any extra warm up and mental prep, then smash those PRs!

"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


For time:
...2/1.8k Row
...3/2.7 mile Bike
...1 mile Run
No time cap.

Thursday, June 16, 2016

2016-06-17 WOD

Hulk Cycle Week 10

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

Team "You wouldn't like me when I'm angry!"
AMRAP in 20 Minutes:
...Assault Bike or Row for Calories*
*Switch partners every 2 minutes. You must complete 5 OHS at 115/75# BEFORE you can begin biking/rowing (including the start of the WOD). Post total calories biked/rowed. No belts or lifters!


Find 1RM Thruster, from the rack. Maximum of 3 attempts.

"You wouldn't like me when I'm angry"
AMRAP in 20 Minutes:
...Assault Bike or Row for Calories*
*Every 2 Minutes on the minute, 5 OHS at 135/85# (including the start of the WOD).

L-Sit Progression:
Accumulate 3:00 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.

Pause Front Squat:
...6x2 (95/65#) with a 30 second pause at rock bottom.

Feet On Box False Grip Body Row:
...4 Sets for Max Reps
Set is over once false grip is lost or rep can no longer be completed strict. Try to beat your score from week 4. Post total reps.