Floor Press

WGM WOD -THANKS GOD IT’S BENCHMARK FRIDAY 15.09.23 – “SURE IT’S QUIET?”

MOBILITY & WARM UP

AMRAP 8:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP

KB Swing

3 Sets Each Partner:
10 Single-Arm KB Bottom Top Floor Press
/ Arm
10 Alternating KB Single-Leg
Deadlifts

2 Sets:
5 KB Swing #workout weight
5 Box Jump #workout height
5 Cal Row

CONDITIONING

“SURE IT’S QUIET?”

5 Rounds For Time
21 KB Swings #24/16
15 Burpees Box Jump Over #60/50
9 Calorie Row

MW WOD- BENCHMARK MONDAY – 04.09.23 – “MASTERS ONLINE SEMIFINAL TEST 22.1”

WARM UP

4 Rounds:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees

Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)

Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)

Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)

Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace

SKILLS & SPECIFIC WARM UP

Rowing – Floor Press

Rowing

5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace

3 sets:
7 Floor presses (building to workout weight)
Rest 1:30 between sets.

then:

1 round:
125 mt Row
7 Floor Press
Use workout load.

CONDITIONING
“MASTERS ONLINE SEMIFINAL TEST 22.1”

For time:
500-m row
30 Floor Presses #70/47 kg
1,000-m row
20 Floor Presses
2,000-m row
10 Floor Presses
– 30:00 time cap.

INTERMEDIATE #52/35

BEGINNER #35/25 – ROW: 400-800-1600

WG WOD – MONDAY 31.07.22 –”NEW BEETLE”

MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 3 Rounds, Not for Time:
200 Jog
:30s Push Ups
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Handstand Push Up

In a 10 minute clock
Build to a heavy 5 Floor Press

CONDITIONING

“NEW BEETLE”
5 RFT
9 Floor Press # 80% BW
9 Pull Ups

W WOD – wednesday 19.07.23 – ”ONE BAR, ONE WEIGHT”

MOBILITY & WARM UP

3 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans

3 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

In a 10 Minute find your 5 Reps Max of
Floor Press

Then:

2 sets:
7 Floor Press @workout weight
7 Sumo Deadlift High Pull @workout weight
– Rest 1:00 between sets.

CONDITIONING

“ONE BAR, ONE WEIGHT”*

For time:
27-21-15-9
Floor Press #43/30
Sumo Deadlift High Pull #43/30

*compare to 13.01.23

W WOD – THANKS GOD IT’S FRIDAY 13.01.23 – ”ONE BAR, ONE WEIGHT”

MOBILITY & WARM UP

3 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans

3 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

In a 10 Minute find your 5 Reps Max of
Floor Press

Then:

2 sets:
7 Floor Press @workout weight
7 Sumo Deadlift High Pull @workout weight
– Rest 1:00 between sets.

CONDITIONING

“ONE BAR, ONE WEIGHT”

For time:
27-21-15-9
Floor Press #43/30
Sumo Deadlift High Pull #43/30

W WOD – HEAVY TUESDAY 14.03.23 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“

Every 3 min x 7 rounds
5-5-5-3-3-2-2
Floor Press 8.5/10 RPE
AFAP Max Close Grip Push Ups

WGM WOD -WEDNESDAY 08.03.23 – “BETTER ALONE”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP

KB Swing

3 Sets Each Partner:
10 Single-Arm KB Bottom Top Floor Press
/ Arm
10 Alternating KB Single-Leg
Deadlifts

2 Sets:
5 KB Swing
5 Up-Down Over
5 Cal Row

CONDITIONING

“BETTER ALONE”

10 Rounds For Time with a partner
15 KB Swings #24/16
15 Up-Downs Over KB
15/11 Calorie Row

Alternate full rounds with a
partner

W WOD – THURSDAY 22.09.22 – “HEAVY DAY FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

CONDITIONING

“HEAVY DAY FLOOR PRESS“*

Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups

*compare to 16.02.22

WM WOD – THANKS GOD IT’S FRIDAY 19.08.22 – “SWEET TABATA”

MOBILITY & WARM UP

AMRAP 6 Min

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

Then:

2 Rounds of

1 min Bike Erg+ 1 min Row+ 1 min Ski Erg ) Single Arm KB Swing / Arm
5 Suit Case Deadlift/side
5 Single Arm KB Swing/side

SKILLS & SPECIFIC WARM UP

Build Up in 10 minutes, 3 reps of Floor Press

Then:

EMOM 8
3 Floor Press #75% 1RM

CONDITIONING

” SWEET TABATA”

Tabata 5 x :20/:10
Max Cal Bike Erg
Alternate DB Snatch #22.5/15
Max Cal Row
KB American Swing #24/16
Max Cal Ski Erg

W WOD – HEAVY DAY THURSDAY 19.05.22 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Bench Press

3 Sets:
0:20 Push-ups
0:40 Rest

CONDITIONING

“HEAVY DAY BENCH PRESS“

Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups