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Extra Credit 2.17.20

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Monday 2.17.20

WOD: “Mahomes to Kelce”

Extra Credit:

Single Leg Hinging Strength Progression

Within 20 minutes

2-3 sets (extra set on weaker leg) x 10 reps of Front Rack Step Ups at 60-70% of 5RM

*This is our new Hinging Strength Cycle . This will be our second 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.

 

Tuesday 2.18.20

WOD: “County Fair Ride

Extra Credit: 

Core / Conditioning 

4 Rounds (1:15 on / :45 off)

10/8 Cal Ski ERG

-In remaining time, Body Weight Barbell Front Rack Hold

*This will be our core WOD for the week. Your goal is to get the calories done as quickly as possible so you can get into the front rack hold for as long as possible in the time given. The bar should be close to or at your body weight. You may use a rack to get into your front rack hold or, if you’re able to, you may clean it up to the front rack position. Focus on keeping your legs squeezed, core braced, elbows up, and rib cage down. This should be challenging even from the first round. Record times of each round you held the bar in the front rack position and weight of the bar.

 

Wednesday 2.19.20

WOD: “Seal Training”

Extra Credit: 

Arms By Arlan™️ 1.7

For Quality:

1:30 on / :45 off For 4 Rounds

12-15 Barbell High Pulls

-In Remaining Time, AMRAP Barbell Reverse Wrist Curls On Box 

*Rest 2 minutes between couplets

1:30 on / :45 off For 4 Rounds

12-15 Barbell Strict Press 

-In Remaining Time, AMRAP Box Triceps Dips

*Find a weight you can do the first 2 sets unbroken for the barbell. The box triceps dips are body weight only, however, if you’re able to the first 2 rounds close to unbroken, you can put a plate on your lap and/or elevate your feet to make this more challenging. Record weight used for all movements and max reps for completed for the AMRAP portion.

 

Thursday 2.20.20 

WOD: “3 Piece Combo”

Rest Day / Active Recovery

 

 

Friday 2.21.20 

WOD: “Heartbreak Kid”

Extra Credit: 

Front Rack Step Up Strength Progression:

Within 20 minutes

3-4 sets (extra set on weaker leg) x 6 reps of Front Rack Step Ups at 80-90% of 5RM

*This is our new Squat Strength Cycle . This will be our fourth 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.

 

Saturday 2.22.20
WOD: “Naughty or Nice?”

Extra Credit:
Conditioning 

3 Rounds For Time:

5 Tire Flips

60m Heavy Double KB Farmer Carry

*This will be a quick, sprint style WOD done outside between both buildings. Your goal is to get this done as quickly as possible while keeping good form for both movements. Record your KB weights used and time to complete all 3 rounds.