Endurance WODs 6/24

A week of endurance WODs...

Monday/ Tuesday
Run: 3 x 1200m TT

Thursday/ Friday

Run: 3 x (100m + 200m + 400m) Rest 1:1

Saturday/ Sunday

Run: 5mi TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between

Conditioning WODs 6/24

Another post of a full week of conditioning WODs.

Monday
"Fran" For Time: 21-15-9 Thrusters (95), Pull ups

Tuesday
3 rounds for time: 
Squat Jump x 15 
Hand Release Push-Up x 10 
Pull-Up x 5 
Bear Crawl x 100' 
Sit-Up x 15

Wednesday
Cindy: 20 Min AMRAP
5 pull ups
10 push ups
15 Squats

Thursday
Off

Friday
10 AMRAP:
5 - Push Press (135/95)
50m - Shuttle Run

Saturday
"Jackie" 
1000m Row
50 Thrusters @45#bar
30 Pull ups

Travel WODs 6/17

Check the conditioning WODs post 1st.

Try these travel WODs if you're away from the gym and looking for something to to.

Monday
4 rounds of:
Run 400m

50 squats

Tuesday

As many reps as possible in 7 minutes:

Burpees

This one is a great benchmark!

Wednesday

5 rounds of:

100 jumping jacks

100 mountain climbers

Thursday
Off

Friday

4 rounds of:

25 lunges

50 squats

Saturday

10 rounds of:

30 seconds handstand

30 seconds isometric squat

Score is cummulative time.

Endurance WODs 6/17

Check out the other post from today if you haven't already.

Monday/ Tuesday
Run 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

So, every 30 seconds you need to start another 100m sprint.

Thursday/ Friday
800m repeats with 2 min rest. Do as many as you can until your pace drops by more than 10 seconds.
Do at least 4.

Saturday/ Sunday
Run 5 miles @ 60% of 5k Pace

Conditioning WODs for 6/17

Starters
I'm not sure I'll have internet consistently, so here are some conditioning WODs for the week. Stay on track with 5/3/1 if you're on that. I'll also post some endurance WODs... maybe in a separate post.

Warmup for the week 
50’ Bear crawl
40 Sit ups
30 Back ext.
20 Lunges
10 Overhead Squats
5 Pull ups
2 Turkish Getups
100 Single unders

Monday
21-15-9
Wall Ball Shots
Burpees
Toes 2 Bar

Tuesday
"Rahoi" AMRAP 12 min:
12 box jumps (24" or tallest box you can do)
6 Thrusters
6 bar facing burpees

Wednesday

For score
Tabata:
Squats
Push ups
Tuck Jumps
Pull ups
Sit ups

Thursday 

Off

Friday

Helen: 3 rounds for time:
400m run
21 BD Swing
12 Pull Ups

I know we did this recently. Give it another shot and compare your results.

Saturday
5 rounds
50' walking lunge with overhead weight 45/25
21 burpees

Last thought
This week and next week are going to be WODs that I did this spring with the group. If you have done them before, compare your results and see how you're doing. If you're not keeping a WOD log yet, get started. That's a key component. 

Row & Snatch

Warmup
400m Row or run
10-20 Pass throughs (look for angles that are tight)

3 x through:

5 Pull Ups

10 Push Ups

15 Overhead Squats (stick or light bar)

5 sec L-sit Hold (use 2 benches, chairs, or the dip bars)

10 sec Hand stand hold

15 Supermans

Conditioning
3 rounds for time of:

Row 500m

21 Hang Power Snatch, 75/45 pounds

Strength
OFF

Endurance

TT 5k (time trial)

Last thought

I don’t think I’ll be able to get to the gym for a while, so I’ll be trying some “travel WODs” to stay active.

Overhead Squats & HS Push Ups

Warmup
400m Row or run
10-20 Pass throughs (look for angles that are tight)

2 x through:

5 Pull Ups

10 Push Ups

15 Overhead Squats (stick or light bar)

5 sec L-sit Hold (use 2 benches, chairs, or the dip bars)

10 sec Hand stand hold

15 Supermans

Conditioning
21-15-9 reps for time of:

Overhead Squats, 95/65 pounds

Handstand Push ups

Strength
5/3/1 WK1 Bench Press

Endurance

Thursday or Friday:

Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

“Off” can be an easy pace or complete rest as needed. “On” should be fast.

Last thought

 What do you do when you travel? DO you go “on vacation” from your fitness plans? Rest is essential, so we all need some time off, but you don’t need to give up all your gains just because you’re going to be away from the gym for a couple of weeks. There are some great “travel WODs” out there. I’ll post a few that you can have for when you can’t get to the gym.

Strength & Endurance

Warmup
400m Row or run
10-20 Pass throughs (look for angles that are tight)

5 Pull Ups

10 Push Ups

15 Overhead Squats (stick or light bar)

5 sec L-sit Hold (use 2 benches, chairs, or the dip bars)

10 sec Hand stand hold

15 Supermans

Conditioning
OFF

Strength
5/3/1 WK1 Deadlift

Endurance

Thursday or Friday:

Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

“Off” can be an easy pace or complete rest as needed. “On” should be fast.

Last thought

This is another good day to focus on really learning technique well. The deadlift is a foundational movement and a good place to start. There’s no clock. Form is WAY more important than weight.

Hang Power Clean

Warmup
200' Karaoke 
50 bent over twists (with a stick)
50 side to side bends (with a stick)
40 Sit ups
20 push ups
20 Back ext. 
3x through the following:
3 candle sticks
10 air squats
10 sec handstand holds
100 single unders (jump rope)

Conditioning WOD
Hang Power Clean, reps of 3-2-2-2-1-1-1-1-1 For load and form, not timed.

Take your time and work on form. Use your iPad to film yourself and improve your own form. 

Strength
OFF

Endurance

OFF

Last thought

“An object that is at rest will tend to stay at rest. An object in motion will tend to stay in motion.”

-Isaac Newton 

So, what are you waiting for? Get moving!  Once you do, you will have momentum on your side. Until then, it’s your enemy.

Tuesday 5/11

WOD
Warmup
200' Karaoke 
50 bent over twists (with a stick)
50 side to side bends (with a stick)
40 Sit ups
20 push ups
20 Back ext. 
3x through the following:
3 candle sticks
10 air squats
10 sec handstand holds
100 single unders

Conditioning
Your Choice!
“Cindy” AMRAP 20:00
5 Pull ups
10 Push ups
15 Squats
OR
“Mary” AMRAP 20:00
5 Handstand Push-ups
10 One legged squats (per leg)
15 Pull ups

Strength
Shoulder Press
5/3/1 Week 1 or
Working up to a heavy double  
5-3-3-2-2-2-2

Endurance

Monday or Tuesday 

17 minutes out, faster back. This is an "out and back" run. Head out in 1 direction or along a route for 17 minutes. Wherever you are at 17 minutes, turn around and get back to the start in less than 17 minutes. 

This kind of workout is great for learning pacing. 

Last thought

There are lots of things that can be important in a fitness program. At the top of the list is consistency. Without it, the best plan is meaningless. 

Update: I've been rescheduled today. I'll be at the weight room at 6 for anyone interested in joining in. 

Monday 5/10

WOD

Warmup
200' Karaoke 
50 bent over twists (with a stick)
50 side to side bends (with a stick)
40 Sit ups
20 push ups
20 Back ext. 
3x through the following:
3 candle sticks
10 air squats
10 sec handstand holds
100 single unders

Strength

5/3/1/ Week 1

Back Squat

This is a good time to start your strength plan. If you're on 5/3/1 you could do either 3 or 4 days a week. 4 days would be: Mon, Tues, Thurs, Fri. 3 days would be: Mon, Wed, Fri.

Conditioning

For Time:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Deadlift (75% 1RM)

Handstand Push Ups

So, 10 reps of deadlift, 10 reps of HS push ups, then 9 reps deadlift and 9 HS push ups, etc... 

Endurance
Monday or Tuesday 

17 minutes out, faster back. This is an "out and back" run. Head out in 1 direction or along a route for 17 minutes. Wherever you are at 17 minutes, turn around and get back to the start in less than 17 minutes. 

This kind of workout is great for learning pacing. 

Last thought
If anyone is interested in working out together tomorrow (Tuesday), we could plan on 4:00 at the gym. I have another benchmark workout planned.