Thursday, April 19, 2018

2018-04-20 WOD

Hulk Cycle Week 3

Bodybuilding 201809 [RX]
E2MOM10
Complex
...5 1 Arm Dumbbell Hang Clean (50/35#)
...5 1 Arm DB Push Press (50/35#)
...5 1 Arm DB Snatch (50/35#)
...25ft 1 Arm DB OH Lunge
*Complete both arms every 2 min



For Time:
3 Rounds:
...50 Double Unders
...25 Dumbbell Squats (50/35#x2)
Then,
...50 Double Unders
...25 Bar Muscle Ups
Time Cap of 11 minutes



COMPETITORS

Bodybuilding 201809 (comp)
E2MOM10
Complex
...5 1 Arm Kettlebell Hang Clean (53/35#)
...5 1 Arm KB Push Press
...5 1 Arm KB Snatch
...25ft 1 Arm KB OH Lunge
*Complete both arms every 2 min

3 sets
...10 Barbell Row on GHD
...10 Snatch Grip RDL
...Rest 2



For Time:
3 Rounds:
...50-75-100 Double Unders
...25 Dumbbell Squats (50/35#x2)
Then,
...125 Double Unders
...25 Bar Muscle Ups
Time Cap of 11 minutes



trongman 201806
EMOM 15
...Min 1: 3 Medball/Dball Toss (50/30#) for height
...Min 2: 25m Sled Push (135/95)
...Min 3: 30s Grip Hold AHAP - either Plate pinch grip OR Hex DB hold



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Wednesday, April 18, 2018

2018-04-19 WOD

Here's another Hulk Smash-Up for you tomorrow!



Hulk Cycle Week 3

SMASH-UP #2
AMRAP in 4 minutes:
...DB Burpee Deadlifts (50/35#)
Rest 90 seconds, then 4 minutes to build to a heavy complex:
...1 Squat Clean + 1 Front Squat + 1 Split Jerk
Rest 90 seconds, then AMRAP in 4 minutes:
...HSPU (increase deficit by 2" every 10 reps)
Use 25# plates for the 2" deficit. Record weight PLUS total reps as your score.



COMPETITORS

5RM Front Squat #2
...2x5 (90% of 5RM)
Record load.



10K Recovery Bike

Tuesday, April 17, 2018

2018-04-18 WOD

To be the Black Panther, you gotta be fast and strong! Stay unbroken and keep the intensity high on this one! It's only 12 minutes!



Hulk Cycle Week 3

"Black Panther" [Rx]
AMRAP in 12 minutes:
...200m Run
...8 S2OH (95/65#)
...8 Lateral Burpees Over the Bar
Record rounds/reps.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record heaviest load.



COMPETITORS

"Black Panther" [Comp]
AMRAP in 12 minutes:
...200m Run
...8 Push Jerk (135/95#)
...8 Lateral Burpees Over the Bar
Record rounds/reps.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record heaviest load.



Power Clean
...4x3 (75% of 1RM PC)
Record heaviest load.



Bodybuiding 201808
4 sets
...12 DB Front Rack Bro-Squats
...6 1 Arm DB Overhead Split Squat Right
......12 DB Front Rack Bro-Squats
...6 1 Arm DB Overhead Split Squat Left
...Rest 2 min

4 sets
...8 DB Bent Over Row
...5 Single Arm DB Tempo Front Squat (2510)
...Rest 1 min
*Switch FS arms each round

Monday, April 16, 2018

2018-04-17 WOD

A team WOD named after the most unlikely team of Marvel heroes formed from a group of outlaws! The movies seem to be coming together similar to the comics, in which the Guardians of the Galaxy team up with the Mighty Avengers to fight Thanos! So feel free to text your favorite workout partner and try to get them to come to the same class as you to tackle on this workout!



Hulk Cycle Week 3

Every 90 seconds until all sets are complete:
Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75% of 1RM PS)
Record heaviest load.



"Guardians of the Galaxy"
With a partner, 16 RFT:
...15 Abmat Sit-Up
...10/8 Cal Bike
...3 Squat Snatch (135/95#)
Alternate partners each MOVEMENT. Time cap of 20 minutes. Record time.



COMPETITORS

Every 90 seconds until all sets are complete:
Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75% of 1RM PS)
Record heaviest load.



"Guardians of the Galaxy"
With a partner, 16 RFT:
...15 Abmat Sit-Up
...10/8 Cal Bike
...3 Squat Snatch (135/95#)
Alternate partners each MOVEMENT. Time cap of 20 minutes. Record time.



Strongman 201805
3 Rounds NOT for time:
...50' Single arm DB OH Walk AHAP (1 arm down, 1 arm back)
...50' Zercher Carry (from the gound) AHAP
*Rest between rounds UP TO 3:00. Weight should be heavy enough that 1:00 rest won't be enough rest and 2:00 may MAY be enough after the first few rounds.



10 rounds
...50m (25m+25m) Reverse Sled Drag*
...Rest as needed
*Rounds 1-5 build up each round and maintain constant load for rounds 6-10.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, April 15, 2018

2018-04-16 WOD

Hulk Cycle Week 3

AMRAP in 20 minutes:
...15/12 Calories Row/Bike*
...15 Unbroken Wall Balls AHAP
...100m Unbroken Burden Run (bear hug grip) AHAP
*Alternate between rounds. Start heavy, and drop weight the following round if you break. Record rounds/reps and combined wall ball/burden run weight for lightest weight used.



COMPETITORS

10RM Back Squat #2
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



AMRAP in 20 minutes:
...15/12 Calories Row/Bike*
...15 Unbroken Wall Balls AHAP
...100m Unbroken Burden Run (bear hug grip) AHAP
*Alternate between rounds. Start heavy, and drop weight the following round if you break. Record rounds/reps and combined wall ball/burden run weight for lightest weight used.



Body Building 201807
4 sets
...3 Eccentric Seated Snatch Grip Behind the Neck Strict Press (Start Overhead 5200)
...Rest 30 sec
...3 Ring Body Saw (3310)
...Rest 30 sec

4 sets
...6-8 Half Kneeling DB 1 Arm Arnold Press Right
...15 Plate Halos Right 35/25
...6-8 Half Kneeling DB 1 Arm Arnold Press Left
...15 Plate Halos Left 35/25
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Thursday, April 12, 2018

2018-04-13 WOD

Pick your girl for tomorrow! Either "Cindy" or "Betty", which is basically a Hulked up version of "Cindy"! And is also the name of Bruce Banner's love interest!



Hulk Cycle Week 2

"Cindy"
AMRAP in 20 minutes:
...5 Pull Ups
...10 Push Ups
...15 Air Squats
Record rounds/reps.



Push Press/Jerk* (optional)
...5RM
...2x5 (90% of 5RM)
*Choose push press or push jerk based on skill/strength level.
Record heaviest load.



COMPETITORS

"Betty"
AMRAP in 20 minutes:
...5 Pull Ups*
...10 HSPU*
...15 Back Squats (135/95#)
*Hardest unbroken combination. Combination of strict/kipping allowed. Record rounds/reps and difficulty in comments.



BTN Push Jerk
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Bodybuilding 201806
4 Sets
...10 Barbell Backwards Deficit Lunge Right (~50% BW)
...10 Barbell Backwards Deficit Lunge Left (~50% BW)
...Rest 1-2 min

4 rounds
...100m Sled Push at 40-50% BW
...Accumulate 1 min of Wall Sit
...Rest 1-2 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Wednesday, April 11, 2018

2018-04-12 WOD

Hulk Cycle Week 2

AMRAP in 5 minutes of:
...Max Effort Bar Facing Burpees (Open standards)
Record reps.
Rest 2 minutes, then in 6 minutes establish:
...2RM Hang Squat Snatch
Record heaviest load
Rest 2 minutes, then 21-15-9 reps for time:
...Overhead Squats (115/75#)
...50' HSW (between rounds)
Record time.



COMPETITORS

RECOVERY
...5RM Front Squat
...2x5 (90% of 5RM)
Record heaviest load.



RECOVERY
...5k Run
*If you have a 20/14# vest wear it.