Wednesday, September 28, 2016

2016-09-29 WOD

Flash Cycle Week 1



Triphasic Bench-Press (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Bench-Press at 60-80% of 1RM*
*Lower with a 6-8 second descent before explosively lifting the bar.


"Tar Pit" [Rx]
AMRAP in 5 minutes:
...10 Calorie Bike/Row
...5 Paralette Shoot Throughs*
*Includes push up and dip on every rep!
Post rounds/reps.


COMPETITORS

ACTIVE RECOVERY DAY:
...10k Recovery Row
*Find a pace which is a bit faster than "conversational" and stick to it.


As always, we recommend Thursdays be reserved for Active Recovery and Mobility, and that you do these workouts on Saturdays, however, we understand some of you cannot workout on Saturdays, so here you go!


Triphasic Bench-Press (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Bench-Press at 60-80% of 1RM*
*Lower with a 6-8 second descent before explosively lifting the bar.


"Tar Pit" [Comp]
AMRAP in 5 minutes:
...10 Calorie Bike
...5 Paralette Shoot Throughs*
*Includes push up and dip on every rep!
Post rounds/reps.


"Fortitude"
EMOM for 30 Minutes:
...Odd: 15 Calorie c2 row
...Even: 15 Burpees
*Tabata style scoring (lowest round counts)


Sigma GE Progression (HSPU)
Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping HSPU
*The goal is to get all 10 reps strict each round. If you can't complete a round strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression next time (deficit, weighted, etc.)"


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

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