#compwod

[raincitycomp]

2016.09.29.

1. Warm-Up (8:00-8:15)

500m Interval Row *make note of split* 

3 Rounds - 10 Bootstraps - 10 Samson Lunge  - 10 ‘Pistols’ to box

5min Foam Roll - Focus on Quads, Hammies & Ankles

2. Pistol Testing (8:15-8:30)

A) Pistol attempt barefoot both legs B) Pistol attempt in shoes both legs C) Pistol attempts on high box both legs D) Bulgarian Split Squat (DBs): 8RM *3.0.x.1* *non dominant leg first. Goal = 33% of BWT in each hand

3. Concept2 Test (8:30-8:40)

Row 2000m for time

4. Midline

GHD Sit-Ups: 3 x 20

[raincitycomp]

2016.09.27. W1/D1

1. Warm-Up (8:00-8:15)

5min General Cardio (Run/Row/Skip - Your Choice)

2 Round - 10 Banded YTW - 10 Scap Pushups - 10 Scap Pullups - 15-20s False Grip Hang

2 Rounds - 3-5 C2R Pullups - 3 Ring Swings *keep it tight* - 3 Band Assisted Strict Muscle-Ups - 15s Wall Walk Hold

2. Skill Work (8:15-8:35)

Alt EMOM x 15 - 1-3 Strict MU * - 3-5 Strict HSPU (MOD = Negatives or Seated DB Press) - 5-8/s KB Snatch

*MU Mods -  3 x Strict Dips + 3 x Strict Pullups - Banded Strict Muscle-Up  - L-Sit Muscle-Up (from the floor)

3. CP Battery Testing (8:35-9:05)

15min to build to Max Power clean *No more than two fails. 

 ~ Rest 2 Min ~

8min ME Power cleans @ 90% of 1RM *not linking/touch and go, these should be singles. If you can touch and go, its too light ;)

4. ROMWOD

[raincitycomp]

2016.09.20. W4/D1

1. Warm-Up (8:00-8:15)

3-5min Skipping Practice (Singles, Doubles, 1 foot, backwards….)

3 Rounds - 10 Scap Pushups + 5 Perfect Pushups - 10 Banded YTW - 5 Inchworms - 2 x Wall Walk + Hold

2. Skill Testing (8:15-8:45)

Based on current abilities/skills select from one of the following.

Mini JT: 15-12-9 or Scaled JT: 21-15-9 - Handstand Pushups  - Ring Dips - Pushups *For Scaled JT, modify movements as needed (bands, press etc)

JT: 21-15-9 - Handstand Pushups - Ring Dips - Pushups

Strict JT: 21-15-9 - Handstand Pushups - Ring Dips - Pushups

3. Accessory (8:45-9:00)

4 Rounds - 10 Alt Seated DB Press (5/s) - 10 DB Side Raise

4. ROMWOD

[raincitycomp]

2016.09.12. W3/D1

1. Warm-Up (8:00-8:15)

3-5min Skipping Practice (Singles, Doubles, 1 foot, backwards….)

3 Rounds - 10 Scap Pushups + 5 Perfect Pushups - 10 Banded YTW - 5 Inchworms - 2 x Wall Walk + Hold

2. Skill Work (8:15-8:40)

4 Rounds for Total Reps. 1 minute at each station (~50s work + 10s transition) 1. Kipping Dips 2. Kipping HSPU 3. Double Unders 4. Rest 

3. Accessory  (8:40-9:00)

3 Rounds - 10 x PVC Stability Press (Bands + KBs) - 10 x  Strict T2B

100 Banded GM *Goal = Unbroken*

4. ROMWOD (9:00-9:20)

[raincitycomp]

2016.09.06. W2/D1

1. Warm-Up (8:00-8:15)

3-5min Skipping Practice (Singles, Doubles, 1 foot, backwards….)

3 Rounds - 10 Scap Pushups + 5 Perfect Pushups - 10 Banded YTW - 5 Inchworms - 2 x Wall Walk + Hold

2. Skill Work (8:15-40)

Alt E45s x 21 - 6-10 Kipping Dips - 6-10 Kipping HSPU - 40-60 DU *More reps than you did for strict

3. Accessory (8:40-9:00)

4 Rounds - 10 Alt Seated DB Press (5/s) - 10 DB Side Raise

4. ROMWOD

[raincitycomp]

2016.08.25 W4/D2

1. Warm-Up (8:00-8:15)

400m Light Jog

3 Rounds - 10 Bootstraps - 10 Samson Lunges - 10 Scap Pushups - 10 Wall Angles

2. MetCon (8:15-8:55)

As a team everyone must complete the ‘Almost Mile’... - 1 Sled/person (everyone must drag their own sled) - 90lbs/person**

**Weight may be redistributed however people see fit, but the total weight moved must be equivalent to 90lbs/person.  - e.g Five People  = 450# Total (90 x 5). 

3. Post (8:55-9:05)

Mandatory 10min Foam Roll/Mobility

[raincitycomp]

2016.08.30. W1/D1

1. Warm-Up (8:00-8:15)

5min Cardio of Choice

3 Rounds - 10 Airswuats - 10 Up/Down Dog - 10 Samson Lunges - 20sec/s Banded OH Mobility

3 Rounds of - 3 Burpees +  5 Empty Barbell Thrusters

Foam Roll as Needed

2. BenchMark (8:15-9:05)

“Kalsu” - 100 Thrusters @135/95 (45min Time Cap)  Every minute begins with 5 Burpees, followed by AMRAP Thrusters in the remaining time. Continue until all 100 thrusters are complete

3. Post (9:05-9:20)

Team 400m Light Jog/Walk....or crawl ;)

5min Mandatory Foam Roll

[raincitycomp]

2016.09.01. W1/D2

1. Warm-Up (8:00-8:15)

3-5min Skipping Practice (Singles, Doubles, 1 foot, backwards....)

3 Rounds - 10 Scap Pushups + 5 Perfect Pushups - 10 Banded YTW - 5 Inchworms - 2 x Wall Walk + Hold

2. Skill Work (8:15-8:35)

Alt EMOM x 15 - 4-8 Strict Dips (Brx = Band Assisted) (Rx+ = weighted) - 4-8 Strict HSPU (Brx = Seated DB Press) (Rx+ = Deficit) - 40-60 DU *If you can’t do HSPU to an AbMat with plates on either side, do DB Press

3. Accessory (8:35-8:55)

DB Bench Press: 10-10-10 *increase weight Feet Elevated Ring Rows: 10-10-10

Weighted Plank: 3 x 45s (On Benches. Belt + Chain + Weight)

4. ROMWOD (8:55-9:20)