Airdyne

WM WOW – SATURDAY 18.05.19 – TRAIN WITH A COACH “RUNAWAY TRAIN”

ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3-4 Rounds:

200 Meter Run
15 Calorie Bike
10 Glute Bridges
5 Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Front Squat + Jerk Complex

On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk

Beast Builder V3″

On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks

CONDITIONING

“Runaway Train”

3 Rounds (30 Minute Cap):
400 Meter Run
25/18 Calorie Assault Bike – Row / 35 AirDyne

Directly Into…

15 Clean and Jerks # 34/25
12 Clean and Jerks #43/29
9 Clean and Jerks #52/38
6 Clean and Jerks #61/43
3 Clean and Jerks #70/48

WMG WOD – SATURDAY 27.01.18 – “JACKIE HAS FALLEN OUT OF BED”

WARM UP
50 Kb Swing ( Light Weight )
40 Floor Press
30 Push Press
20 Alt Kb Snatch
10 Boot Strappers
5 Armbar x side

MOBILITY & SKILLS
Hips – Low Back – Shoulders – Pull Ups ( Kipping – Butterfly )

CONDITIONING
“JACKIE HAS FALLEN OUT OF BED”
3 Rounds For Time
50 Thrusters #20/15
40 Cal Bike
30 Pull-Ups

ACCESSORY WORK
A) EMOM 6′
Power Snatch + Squat Snatch + OHS #60% 1 RM

Rest 3′

B) EMOM 6′
Power Clean + Front Squat + Hang Power Clean #60% 1 RM

M WOD – MONDAY 08.01.18

WARM UP
20 Active downward dog / alternate toe touch
30″Standing leg swing (front) each leg
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
Ankle – Hamstring – Quad – Hips

STRENGTH
Back Squats
5 Reps #75%; 2 Reps #80%; 5 Reps #75%; 2 Reps #85%; 5 Reps #75%; 2 Reps 90%

CONDITIONING
Choose one of this Intervall:

option A
Intervals
Rest 2 minutes between intervals
Run 6x400m
(if you have a vest, wear it)

option B
Intervals
Rest 2 minutes between intervals
Row 6x500m

option C
Intervals
Rest 2 minutes between intervals
Bike 6x1000m

MGW WOD – WEDNESDAY 27.12.17

WARM UP
10 Push Ups
20 Double Unders / 40 Single
5 Burpees
10 Walking Lunges

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

CONDITIONING
Three AMRAPs in 20 minutes
AMRAP in 6 minutes
500m Row (cal)
5 Handstand Push-Ups
5 Sumo Deadlift High Pull #60/40
Rest 1′
AMRAP in 6 minutes
50 Double Unders
5 V-ups
5 Ground to Overhead #60/40
Rest 1′
AMRAP in 6 minutes
50 cal Bike
5 Pull Ups
5 Squat Clean #60/40

M WOD – MONDAY 04.12.17

WARM UP
5′ Practice Double Unders
50 Jumping jacks
50 Jump Rope Singles
40 Squats
30 Push-ups
20 Vertical jumps
Jog 400m

MOBILITY & SKILLS
Dynamic Stretch – Trigger Point

CONDITIONING
With a continuously running clock for 18 minutes Cap Time:

Time Trial
Row 1500m
Damper Setting #10/8

Rest 1/2 of Time Trial Then:
50/40 Cal Air Dyne

Rest 1/2 Time for Cal Then:
200 Double Unders

Cap Time 18 minutes

ACCESSORY WORK
Squat 5X#65%; 5X#75%; 5X#85%x; 3X8##65%
Good mornings 3X6 #50% 1RM of Back Squat

WM WOD – TUESDAY 07.11.17

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Snatch switch hands each rep
20 Goblet squat
20 Halo
10 Turkish get ups

MOBILITY & SKILLS
Hips – Shoulders – Kb Swing

STRENGHT
3-3-3-3-3
Bench Press

CONDITIONING
For Time
50-40-30-20-10
KB swings #24/16
AirDyne or Row for calories
Double Unders