WOD: 30.04.2019
#1 Strength:
Strict Presses –> Push Presses –> Jerks
Start by doing 5 reps of Strict presses.
Increase the weight for each set.
When it starts to get heavy, reduce the reps.
Go for a new 1RM
After 1RM Strict Press, continue with Push Presses
Only singles from here, until 1 RM Push Press,
then do Jerks —> 1RM
#2 Metcon: from Crossfit.com
5 Rounds for time of:
7 Dumbell Rows (Left arm)
7 Dumbell Rows (Right arm)
21 Dumbell Bench Presses
500m row
WOD: 10.08.2018
#1 Morning Metcon:
For time:
1 Round of:
7 x Burpees
12 x Sit-Ups
17 x Air Squats
Then:
4 x 400m runs
2 Rounds of:
7 x Burpees
12 x Sit-Ups
17 x Air Squats
Then:
3 x 400m runs
3 Rounds of:
7 x Burpees
12 x Sit-Ups
17 x Air Squats
Then:
2 x 400m runs
4 Round of:
7 x Burpees
12 x Sit-Ups
17 x Air Squats
Then: 1 x 400m run
#2: Back Squats: SMOLOV Jr. Week #2, Day #3
Use this app to calculate your program
(Do the Squats later on the day!)
WOD: 09.08.2018
#1 Weightlifting:
EMOM in 20 mins of:
2 x Power Snatch @ Work up to today’s 2 RM
#2 Strength:
5-4-3-2-2-2-2—> 2 RM
Behind the neck Push-Press w/ Snatch grip.
Thats it; morning workout is coming!
WOD: 08.08.2018
#1 Back Squats: SMOLOV Jr. Week #2, Day #2
Use this app to calculate your program
#2 Mobility: Squats
Work with improving your movement in the hips. This means you should do som kind of stretch, trigger-point treatment and/or movements that better your squating position.
WOD: 07.08.2018
#1 Weightlifting:
EMOM in 15 mins of:
2 x Power Cleans @ Work up to a heavy load for the last 5 mins.
#2 Metcon:
10 rounds for time of:
3 x Burpees
5 x T -2- B
7 x OH Squats @ 40/30 kg
WOD: 06.08.2018
#1 Back Squats: SMOLOV Jr. Week #2, Day #1
Use this app to calculate your program.
#2 Metcon:
5 – 8 – 13 reps for time of:
Deficit HSPU
Deadlifts @ 140/100 kg
Exit Key: 20m KB OH Walking Lunges @ 2x20kg
WOD: 05.08.2018
#1 Back Squats: SMOLOV Jr. Day #4
Use this app to calculate your program.
#2 Mobility & Core Strength:
5 Rounds: (Not for time)
2 min Glute Stretch (Left foot)
2 min Glute Stretch (Right foot)
5 GHD Back Extensions w/ Barbell (Load the barbell if needed)
WOD: 04.08.2018
#1 Metcon:
«Death by HSPU»
1st min: 1 x HSPU
2nd min: 2 x HSPU
Etc.. Until you can’t preform the given reps within a minute.
#2 Metcon:
«Death by Wall Balls»
1st min: 1 x Wall Ball
2nd min: 2 x Wall Balls
Etc.. Until you can’t preform the given reps within a minute.
#3 Extra Metcon: (If you have time)
Team WOD (2): «Murph’ish»
4 Rounds for time of:
800m Row
50 Pull Ups
100 Push Ups
150 Air Squats
WOD: 03.08.2018
#1 Morning Metcon:
For time:
40-30-20-10 reps of:
Push-ups
Sit-ups
Squats
Then…
21 x Burpees
1 x 400m Run
15 x Burpees
2 x 400m Runs
9 x Burpees
3 x 400m Runs
#2 Back Squats: SMOLOV Jr. Day #3
Use this app to calculate your program.
Decide whether or not you want/have the time to do #1 and #2 together or as two separate sessions. Remember that the Squat cycle should be a priority!
WOD: 02.08.2018
#1 Weightlifting:
EMOM in 10 mins of:
1 x Power Snatch
Start the 5 first minutes building to a heavy load, then keep this load for the next 5 mins
#2: Strength:
Strict Press:
3-3-3-3-3–>3RM
Build up to a 3 Rep Max for the day
#3 Metcon:
EMOM in 24 mins of:
Round 1 (Odd minutes):
3 Broad Jumps
6 KB Swings @ 32/24 kg
9 KB Goblet Squats @ 32/24 kg
Round 2 (Even minutes):
3 Burpees
6 T-2-B
9 Wall Balls
If you can’t complete the rounds on the minute anymore, you’re out!
