WOD Week 4: Workout of the Day
Abbreviation Key
EMOM= every minute, on the minute.
AMRAP= As many rounds as possible
KB-------> Kettlebell
DB-------> Dumbell
BB------->Barbell
WOD
Better rundown/examples/explanations of workouts and warmups in previous WOD posts if you need to look back at WOD 1, 2, or 3.
July 27
Hockey
July 28
Warmup: 15 minutes of dynamic movements and stretches. New thing to add: 15 yd Bear crawl into 20-30 yd sprint. Try doing the bear crawls laterally too. 4x!
STrEngTh
Every two minutes for 16 minutes (8 sets)
1) DB press on Physioball
- 6-8 reps 5 sets flat, 3 sets incline
- (#85 for Flat, #75 incline)
2) 8-10 Lateral side lunges
- Holding KB (#70)
WOD
AMRAP- as many rounds as possible- in 12 minutes
1) 15 Bosu Burpees
2) 5 Pull ups (5 sec hold at top)
3) 30 lateral, single leg box jump overs
4) 15 standing situps/reverse burpees
1* With bosu flipped over, Hold on to the back and do a full burpee, bringing the bosu ball alll the way over your head.
3* Starting parallel with the knee high box, start with one foot on the box and laterally jump over, exploding with the leg on the box and using the other for stability
4* Starting on your back, legs in the air and arms behind your head, launch everything forward to fling your entire body so that you roll on to your butt, plant your heels underneath you, and stand up. roll back down and repeat.
Started my 5th round in 12 minutes.
Later: HOCKEY
July 29
warmup: today, hold your stretches for 30 secs each. gotta change it up sometimes. annnnd work on some hand stands
Strength:
In 24 min, complete::
6 sets of::
1) 8 Zercher squats (135, 155, 175x3)
2) 10 Smith machine sit up (135)
--yes... a MACHINE.. woaaahhhh whatever, i like this exercise. you may want to give this a test run before you start your sets. place a bench under the bar, lay on the bench with the bar around the bottom of your pecs. Start with your arms outstretched. Use your core to push yourself up to almost a full sit up position. you will be kind of doing a bench to a push press movement, but wont be using your arms much. Your shoulders may feel it though for stabilizing.
2 Sets of:
Front squats (#225)
WOD
rip it
4 sets for time
1) 15 pull ups
2) 30 back-to-wall med ball tosses
-start a couple feet from the wall with your back to the wall. with a med ball (use a "dead" ball, or one that doesn't bounce) rotate from side to side throwing the ball against the wall.
3) 10 high box jumps (mid thigh high)
4) 1 minute plank
(I believe it took me 10:32)
2) 10 Smith machine sit up (135)
--yes... a MACHINE.. woaaahhhh whatever, i like this exercise. you may want to give this a test run before you start your sets. place a bench under the bar, lay on the bench with the bar around the bottom of your pecs. Start with your arms outstretched. Use your core to push yourself up to almost a full sit up position. you will be kind of doing a bench to a push press movement, but wont be using your arms much. Your shoulders may feel it though for stabilizing.
2 Sets of:
Front squats (#225)
WOD
rip it
4 sets for time
1) 15 pull ups
2) 30 back-to-wall med ball tosses
-start a couple feet from the wall with your back to the wall. with a med ball (use a "dead" ball, or one that doesn't bounce) rotate from side to side throwing the ball against the wall.
3) 10 high box jumps (mid thigh high)
4) 1 minute plank
(I believe it took me 10:32)
July 30
20 minutes: 6 sets of...
1) 5 DB hang clean to push press (#50, 55, 60, 65, 70x2)
2) 30-45 sec of handstands (at least attempt)
3) 3-5 Back squats (255, 285, 305, 315x2)
WOD
As many rounds as possible in 6 minutes. 3 minute break. repeat.
- This is a sprint. push through it. Take a break, get back after it. Try to get in as many rounds as the first time through.
1) 10 Box jump-over burpees
-with an uncomfortably tall box (knee to mid thigh high) jump over, straight into a burpee, jump up turn around and jump over box again, repeat.
2) 10 DB RDLs
3) 15 wall balls (for height, w/full squat at bottom)
4) 5 Toes to bar
(Made it to 3rd round on both, then got through burpees and RDLs on the first, and only burpees on the next)
July 31
"Recovery" Day
The past 3 days were quite taxing on the body, so today was a much needed day to just get the blood moving and bring oxygen and nutrients to the muscles and other tissues in the body.
Mile trail run
Jungle gym fun
-pull ups
-muscle ups
-1/2 muscle ups
-hanging straight leg raises
-etc-etc
Sprints
Jumps
Handstands
Nap
August 1
Strength
1) Bench
6-6-3-3-2-12
6-6-3-3-2-12
WOD
21-15-9-6
FOR TIME!!!
1) DB burpees (#65)
2) KB swings (#70)
3) Barbell row (#115)
3** Load weight on one end of barbell with just one plate on the other side. Straddle the middle of the barbell and grasp just below the weights and pull weights to chest.
August 2
Strength
1) Strict BB overhead press 4 sets: 4-5 reps
2) From front squat position: split jerk 3 sets: 3-4 reps
Between sets, do different dynamic leg work.. piston squats, split squat jumps, single leg RDLs, etc.
3) Work up to a 2 rep max of hang cleans (#205)
--take 5 or so sets to do so
WOD
4 sets, as fast as possible
1) 10 Hang cleans (#135)
2) 10 V-ups
3) Walking Lunges, using plate to do diagonal raises
4) KB Half squat to high pull
5) 10 full sit ups
Took me 11:35
Shoulders will be ON FIRE!!
August 3
Recovery Day!!!
Go for a hike
Take the dog for a walk
Go golfing
Go fishing
Take a swim
Comments