Extra Credit 1.20.20
WOD: “Timed Out Strict Elizabeth”
Front Rack Step Up Strength Progression:
In 20 minutes:
Find a heavy 5 rep max Front Rack Step Up
*This is our new Squat Strength Cycle . This will be our first week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2-3 minutes between sets and repeat until all sets are completed. Find a weight where you are at a 5 rep max for BOTH sides (this should be the same weight. Don’t go up any heavier than your weakest leg). Record weights and any pertinent notes.
WOD: “It’s a Trap!”
12 Min EMOM (:30 on / :30 off):
Min 1) Heavy D-Ball Front Rack Hold
Min 2) Parallette L-Sit F(Box Tuck Hold)
*For today’s core WOD, we are focusing on static holding strength. Try to get as long an L-Sit as possible in :30 seconds.
WOD: “Rapper’s Delight”
The Beep Test / Conditioning
Every Beep, run 20m
*Continue to run 20m every sound of the beep until you can’t complete the run before the next beep sound. The beeps will continue to progressively get faster and faster and your goal is to try to get as far as you can while beating the sound of the next beep on your run. This is the link to YouTube for the beep test: https://www.youtube.com/watch?v=e0U_yQITBks Perform this either on a straight away on the sidewalk in front of the gym or in between both buildings.
Rest Day/Active Recovery
WOD: “Ski Resort”
Arms By Arlan™️ 1.3
Run The Gauntlet:
DB Biceps Curls
DB OH Triceps Extensions
*Find a weight you can do 6-10 max reps per side. From there perform one set of curls at that weight of max reps (again, should be between 6-10 reps) then drop the weight (around 5-10lbs) and perform another set until failure. Continue down this line until you’ve “run the gauntlet” and have done 5-6 drop sets. Example: #35, #30, #25, #20, #15, #10 would be 5 drop sets. Perform the same cycle for your overhead triceps extensions. Perform a set on both arms for your curls then perform a set of your extensions. Repeat for 2-3 rounds.
WOD: “The Devil’s Backbone”
Strict Press Strength Progression
4 sets x 10 reps @ 45-55% of 5 Rep Max
*Seventh week of our Strict Press Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. This is our deload week. Rest 3+ minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.
2020 01 19