Extra Credit 2.10.20
WOD: “Fire & Flames”
Monday: Front Rack Step Up Strength Progression:
Within 20 minutes
3-4 sets (extra set on weaker leg) x 8 reps of Front Rack Step Ups at 70-80% of 5RM
*This is our new Squat Strength Cycle . This will be our third week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes.
WOD: “Super G”
4 Rounds For Quality:
12-15 Double DB Turkish Sit-ups
12-15 Banded Paloff Presses / Side
*This little WOD will test both our dynamic and static strength within our core. This will be for quality (no timed element) today so find a weight where you are able to do the first 2 rounds unbroken but will be challenging to complete unbroken the last two rounds. There will be two dumbbells (one in each hand). Also find a band resistance in the same manner as your DB weights. Paloff Presses will be standing in an athletic stance and will be done on both sides before moving back to your sit-ups.
WOD: “Beatles, Floyd & The Who”
Single Leg Hinging Strength Progression
Within 20 minutes
2-3 sets (extra set on weaker leg) x 12 reps of Front Rack Step Ups at 50-60% of 5RM
*This is our new Hinging 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 as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes.
WOD: “Tim Tams”
Rest Day / Active Recovery
WOD: “Cupid’s Chokehold”
Arms By Arlan™️ 1.6
“Halving Method 1.0”
2-3 Rounds Per Arm:
3-4 Heavy SA DB Biceps Curl Negatives
Then Max Reps SA DB Biceps Curls (50% of Negatives)
-In between each set, complete 10-15 OH DB Triceps Extensions
*For this WOD, you will grab 3 individual dumbbells. The first dumbbell will be very heavy (heavy enough where we are unable to do 1 rep of biceps curls with it). The second dumbbell will be a weight at 50% (half) of the original weight. The third will be a weight you are able to do 10 reps of the OH triceps extensions unbroken. You’ll start by taking your first weight (the really heavy dumbbell) and perform 3-4 negatives of your biceps curls on your right side. When performing these negatives, you will use your left hand to help your right arm up but not on the way down (negative). Once 3-4 reps are completed, pick up your 2nd weight (50% of the first dumbbell) and perform max repetitions of biceps curls. In between sets (arms) perform 10-15 reps of dumbbell overhead triceps extensions at your third weight. Record weights and any pertinent notes.
WOD: “Upside-Down Cake”
Assault Bike Conditioning
20-30 Cal Assault Bike
-Rest 1 minute then repeat
*This will be a fast paced style WOD with the assault bike. Your goal is to get the calories done as quickly as possible working on being consistent in power output and time intervals. You should be pushing pace to around 80-90% intensity / effort. Record your all your time intervals but highlight your fastest and slowest time intervals and the total time it took to complete all 5 rounds.
2020 02 09