Tuesday, May 31, 2016

2016-06-01 WOD

Hulk Cycle Week 8

Sigma Strength Protocol: Push Press
...3x3, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.


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.


COMPETITORS:

Every 3 minutes for 4 Rounds:
...100m Sled Pull (55/35#)


Mobility:
...30 Minutes of mobility focused on anything which is still sore from Murph.

Monday, May 30, 2016

2016-05-31 WOD

Hulk Cycle Week 8

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


Good Mornings:
...5x7 Reps
Focus on form, NOT load. Prioritze a flat back and proper depth. If you cannot reach full depth, only go as far as you can with a flat back. Post max load. Compare to score in week 2 and/or 5.


COMPETITORS:

Hollow Progression:
Accumulate 2:30 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


EMOM 15
...One Power Snatch
Increase weight after each successful round. Maximum 2 attempts per round. If failed, drop down to 75% and continue to increase. Post Heaviest Load.


NOT For Time:
10-20-30 reps
...Weighted Step Ups (2x 45/30# to 24/20")
...GHD Sit Ups
Post time.

Thursday, May 26, 2016

2016-05-27 WOD

Hulk Cycle Week 7

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


Every 90 seconds for 15 rounds:
...Power Snatch + Hang Squat Snatch
Build for 5 rounds. Drop to 80% of whatever you hit and build again. After 10 rounds, drop to 80% of whatever you hit, and build again. If you fail, immediately drop back down to 80% and build again. The goal is to go heavier than you did in Week 2. Post heaviest load.


COMPETITORS:

AMRAP in 10 Minutes:
...1 L-Sit Rope Climb
...25' Handstand Walk (Scale to inchworms)
...15 GHD Situps
...25' Handstand Walk (Scale to inchworms)
Post rounds/reps.


Every 90 Seconds for 6 Rounds:
...1 Tempo Squat (303)* climbing.
*3 Second Eccentric, 3 Second Concentric Squat. NO EQUIPMENT. Try to beat your score from week 5.


Pause Front Squat:
...5x2 (95/65#) with a 30 second pause at rock bottom.

Wednesday, May 25, 2016

2016-05-26 WOD

Hulk Cycle Week 7

2014 Games "Muscle Up Biathlon"
3 Rounds:
...400m Run
...18-15-12 Ring Muscle Ups*
*200m penalty run every time you break on muscle ups.
Record time and total distance run. Time Cap of 18 Minutes.


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


COMPETITORS:

Naval Boxing Barbell Row:
...2x5 reps with a clean grip, wide grip, narrow grip, mixed grip (both ways), and underhand grip. Use the same weight you used on your drop sets from the 2x3+ (80%) from last week's barbell rows.


4 Rounds NOT For Time:
...15 Glute-Ham Raises
...100m Farmer Carry (70/50#)

Tuesday, May 24, 2016

2016-05-25 WOD

Hulk Cycle Week 7

General "Thunderbolt" Ross is the first ever enemy of the Hulk and appeared in The Incredible Hulk #1. He is the father of Betty Ross (Bruce Banner's love interest), and becomes obsessed with catching or containing the Hulk. His obsession eventually drives General Ross to run an experiment on himself, turning him into the Red Hulk, so he can better fight the Hulk!

In the CompWODs, there is another workout dedicated to another of the Hulk's enemies, the Abomination! Emil Blonsky is a KGB agent who was turned into the Abomination via gamma radiation (very similar to the Hulk). He is often known as one of the first enemies who was able to stand toe-to-toe and win in hand-to-hand combat against the Hulk!


L-Sit Progression:
Accumulate 2:20 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.


"Thunderbolt"
AMRAP in 8 Minutes:
...30 Double Unders
...10 Clusters (aka squat clean thrusters: 115/80#)**
Post rounds/reps.


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


COMPETITORS:

"Thunderbolt"
**Use 2x 45/25# DBs for the "Man-makers" (burpee squat clean thrusters) instead of clusters.


"Abomination"
AMRAP in 8 Minutes:
...2-3-4-5-etc. Ring Muscle Ups
...4-6-8-10-etc. Alternating Pistols (scale to DB step ups)
Post rounds/reps.


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.

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.

Thursday, May 12, 2016

2016-05-13 WOD

Hulk Cycle Week 5

AMRAP in 15 minutes of:
...1 Rope climb*
...12 KB Swings (53/35#)*
...24 Abmat Sit Ups*
Post rounds/reps.


Dumbbell Work
3 rounds for size:
...15 Dumbbell Bench Press
...15 Dumbbell Flyes
...15 Dumbbell Curls
Post load per movement. Try to beat your scores from week 2.


Bill Starr Dip Progression:
4 sets for max reps of:
...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.


COMPETITORS:

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


AMRAP in 15 minutes of:
...1 Legless Rope climb*
...12 KB Swings (70/53#)*
...24 Toes To Bar*
Post rounds/reps.


Ring Muscle Ups:
...1-2-3-4-5-6-7-6-5-4-3-2-1 Unbroken Reps*
Climb the ladder as high as you can go. If you fail a set, immediately begin working back down. Post time and highest reps completed.

Wednesday, May 11, 2016

2016-05-12 WOD

Hulk Cycle Week 5

L-Sit Progression:
Accumulate 2:00 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.


"Triple 1's"***
...1,000m Row (sub 2.4km Bike)
...100 Double Unders
...1 Mile Run
Time cap of 18 minutes. If you haven't finished the DU by 9 minutes, start the run anyway and record how many DU you got.


COMPETITORS:

Take an ACTIVE RECOVERY DAY and do something outside the gym! Come back on Saturday, 2016-05-14, and do this program then...

***"Triple 3's"
...3,000m Row (sub 7.2km Bike)
...300 Double Unders
...3 Mile Run
Post time and compare to the 2014 CrossFit Games Leaderboard. Rob Forte won this event with 33:03. Paul Tremblay was the slowest that year with 41:26.


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


Recovery Front Squat:
...Build up to a heavy single. Try to beat your best score from the cycle. Maximum of two attempts at any weight.


If you did Triple 1's:
Sled Sprints:
...8x50m Sled Sprints (50% BW)
Rest approximately 2 minutes between efforts. Post fastest/slowest times

If you did Triple 3's:
Sled Drag:
...10 continuous of walking minutes (25% BW)

Tuesday, May 10, 2016

2016-05-11 WOD

Hulk Cycle Week 5

Hollow Progression:
Accumulate 1:50 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


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


4 Rounds NOT For Time:
...20 Abmat Sit Up (30/20#)*
...15 Empty Bar Good Mornings*
...10 Muscle Cleans (95/65#)*


COMPETITORS:

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.


4 Rounds NOT For Time:
...20 GHDSU*
...15 Good Mornings (light weight)*
...10 Med Ball Over Shoulder Cleans (100/70#)*


Every 2 Minutes for 10 Rounds:
...3-Position Power Clean* + 1 Split Jerk climbing.
*Complex: 1 from mid thigh, 1 from just below knee, 1 clean from floor. Focus on position and form. Try to find a difficult but manageable weight.


For Time:
...30-20-10 cal Row
...75-50-25' HS Walk
Post time.

Monday, May 09, 2016

2016-05-10 WOD

Hulk Cycle Week 5

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


"Cindy on the Go"
...400m Run
...5 Rounds of Cindy
...400m Run
Time cap of 15 minutes. Post time.


COMPETITORS:

Instead of "Cindy on the Go", do...
"Mini Murph"
With a 20/14# vest, for time:
...400m Run
...25 Pull Ups
...50 Push Ups
...100 Air Squats
...400m Run
Time cap of 15 minutes. Post time.


"She Hulk"
...21-15-9 KB Thrusters (53/35#)
...12-9-6 Bar Muscle Ups
Post time.


4 Rounds NOT For Time:
...10 Glute Ham Raise
...100m Farmer Carry (70/50#)


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 08, 2016

2016-05-09 WOD

Hulk Cycle Week 5

If you're feeling a bit run down at this point, you may want to consider taking a deload week to give your body a chance to recover a bit more! Remember, you don't actually get stronger or faster during training, you get better when your body recovers from training! A deload week is a strategy to recover a bit more from cumulative fatigue before hitting it hard in the gym for another several weeks. You can either decrease the intensity (scale down the weights, substitute easier movements, and/or simply not push so hard during WODs) or decrease the volume (do only one or two parts in a day instead of the full program, or scaling back on the reps but keeping the weights/movements the same). Some strength coaches teach that you should take pre-planned deload weeks to completely avoid "overtraining syndrome", like what we did during Wendler. Others say you shouldn't take a deload week until you hit a plateau in your performance. Since we are not scheduling any deload weeks in the Hulk Cycle, we are leaning more towards the philosophy of taking a deload when you need it, because we know that everyone's recovery is different. Listen to your body if it's telling you to take more rest!


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


AMRAP in 20 Minutes:
...30/24 cal Row/Bike (alternate between rounds)
...30 Burpee Box Jump Overs
...30 Kettlebell Swings (53/35#)*
...30 Wall Balls (20/14#)*
Post rounds/reps.


COMPETITORS:

*In the metcon, KB Swings @ 70/53# and Wall Balls @ 30/20#.


L-Sit Progression:
Accumulate 1:50 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.


EMOM 15
...1 Power Snatch
Increase weight after each successful round. Maximum 2 attempts per round. If failed, drop down to 75% and continue to increase. Post heaviest load.


Bill Starr HSPU Progression
4 sets for 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 DB 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.

Thursday, May 05, 2016

2016-05-06 WOD

Hulk Cycle Week 4

Hollow Progression:
Accumulate 1:40 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


In Honor of "Tommy V"
...21-15-9 Thrusters (115/75#)
...12-9-6 Rope Climbs
Time cap of 20* minutes. Post time.
*Regionals cap was 16 minutes.


COMPETITORS:

*If possible, show to class early and do the sumo deadlifts BEFORE the HeroWOD. Otherwise, fit it in later whenever you can.

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


Pause Split Jerk:
...Work up to a daily max from the blocks. Pause for 3 seconds at the bottom of the dip before completing the jerk.


Flush WOD/LISS:
...Accumulate at least 30 continuous minutes on the Assault Bike at a conversational pace. Do not come off the bike until you feel your legs and arms have recovered from Tommy V.

Wednesday, May 04, 2016

2016-05-05 WOD

Hulk Cycle Week 4

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


4 Rounds:
...400m Run
...50 Air Squats
Competitors, wear a 20/14# vest. Post time.


COMPETITORS:

ACTIVE RECOVERY DAY. Do today's programming on Saturday, 2016-05-07. But if you must get it in today, here's the rest of the program!

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.


Weighted Hang:
3 rounds:
...Max effort dead hang from a pull up bar wearing a 20/14# vest.
...Rest 1 Minute
*If no vest is available, use a belt to attach 20# to your waist.


Glute Bridge:
...4x10 with moderate load.
Post heaviest load.

Tuesday, May 03, 2016

2016-05-04 WOD

Hulk Cycle Week 4

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


Overhead Walking Lunge:
...100m for time (55/35#)*
Competitors 95/65#. Time cap of 5 minutes. Post time.


Bill Starr Dip Progression:
4 sets for max reps of:
...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."


COMPETITORS:

Every 90 Seconds for 6 Rounds:
...1 Tempo Back Squat (303)* climbing.
*3 Second Eccentric, 3 Second Concentric Squat. NO EQUIPMENT.


Good Mornings:
...5x6 reps
Focus on form, NOT load. Prioritze a flat back and proper depth. If you cannot reach full depth, only go as far as you can with a flat back. Post max load. Compare to score in week 2.


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

Monday, May 02, 2016

2016-05-03 WOD

Hulk Cycle Week 4

If you're following the full competitors program, the recommended order of workouts is slightly different than how it's written on the chalkboard at the gym. However, the order does not matter as much as simply getting the work in. So if you show up a little earlier and want to knock out the L-sit and/or the Navy Boxing Pull Up Progression before class, feel free to do so! If want to it after class, that's fine too! If you don't care about following the full competitors program, that's fine too!


"DT"MOM
5 Rounds:
...Minute 1: 12 Unbroken Deadlifts (155/105#)
...Minute 2: 9 Unbroken Hang Power Cleans (155/105#)
...Minute 3: 6 Unbroken Push Jerks (155/105#)
Post total reps. Perfect score is 60/45/30
*If you did NOT finish DT within the time cap during test week, scale the weight down so you can go unbroken on the EMOM.


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


COMPETITORS:

L-Sit Progression:
Accumulate 1:40 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.


"DT"MOM
5 Rounds:
...Minute 1: 12 Unbroken Deadlifts (155/105#)
...Minute 2: 9 Unbroken Hang Power Cleans (155/105#)
...Minute 3: 6 Unbroken Push Jerks (155/105#)
Post total reps. Perfect score is 60/45/30
*If you did NOT finish DT within the time cap during test week, scale the weight down so you can go unbroken on the EMOM.


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.


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


Every 90 seconds for 15 rounds:
...1 Power Clean + 1 Hang Squat Clean
Build for 5 rounds. Drop to 80% of whatever you hit and build again. After 10 rounds, drop to 80% of whatever you hit, and build again. If you fail, immediately drop back down to 80% and build again. The goal is to go heavier than you did in Week 2. Post heaviest load.


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.

Sunday, May 01, 2016

2015-05-02 WOD

Hulk Cycle Week 4

Every 90 seconds for 15 rounds:
...Power Snatch + Hang Squat Snatch
Build for 5 minutes. Drop to 80% of whatever you hit and build again. At 10 Minutes, drop to 80% of whatever you hit, and build again. If you fail, immediately drop back down to 80% and build again. The goal is to go heavier than you did in Week 2. Post heaviest load.


4 Rounds for time:
...15 Kettlebell Swings (70/53#)
...5 Ring Muscle Ups
Competitors, go unbroken! If you do it unbroken, log it as Rx+1 in WODTogether. Time cap of 10 minutes. Post time.


COMPETITORS:

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


Recovery Squat:
...Build up to a heavy single. Try to beat your best score from the cycle. Maximum of two attempts at any weight.
Post heaviest load.


HS Walks:
...Accumulate 150' of Handstand Walking.
Record longest single attempt.