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Extra Credit 2.24.20

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Monday 2.24.20

WOD: “Blackjack”

Extra Credit:
Front Rack Step Up Strength Progression:

Within 20 minutes

3-4 sets (extra set on weaker leg) x 4 reps of Front Rack Step Ups at 90-100% of 5RM

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

 

 

Tusday 2.25.20
WOD: “Midnight Cowboy

Extra Credit:

16 Min EMOM (:45 on / :15 off)

Min 1) Max Slurpees (Slam Ball Burpees)

Min 2) Weighted Sorensen Hold

Min 3) Parrallette L-Hold Heel Touches

Min 4) Rest

*This core WOD will work on your core stability while having an elevated heart rate. Our first minute will be max ball slam burpee, a.k.a. Slurpees. From there, our second minute will have a weighted Sorensen Hold (with the same D-Ball from the slam ball burpees). Minute three will consist of an L-Hold on the parrallettes but with alternating heel touches to the ground. Minute four will allow us to rest / recover to go back to the Slurpees.

 

 

Wednesday 2.26.20

WOD: “Garden Plow”

Extra Credit:
Single Leg Hinging Strength Progression

Within 20 minutes

3-4 sets (extra set on weaker leg) x 8 reps of Single Leg Deadlifts at 70-80% of 5RM

*This is our new Hinging 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.

 

 

Thursday 2.27.20 

WOD: “Team Boat Race”

Rest Day/Active Recovery

 

 

Friday 2.28.20 

WOD: “Ice Road Trucker”

Extra Credit:

Arms By Arlan™️ 1.8

2 Rounds:

4 Min AMRAP:

8 DB Hammer Curls 

8 DB Triceps Kick Backs

Rest 1 Min

4 Min AMRAP:

8 Plate Side Lateral Raises

8 Plate Bent Over Reverse Flies

Rest 1 Min

*For this week’s Arms By Arlan, you will need 1 pair of moderate weight DBs and 1 pair of small change plates (#2.5-#5 lb plates) or 2 pairs of DBs (1 moderate weight and 1 very light weight). You’ll perform your first 4 min AMRAP which consists of hammer curls and triceps kick backs. Your goal here is to try and keep the DBs in your hands for the entirety of the 4 minutes. The hammer curls and kick backs will be done with 2 dumbbells at the same time (not alternating arms). The same goal will be applied to the 2nd AMRAP. Try to not put the plates (or dumbbells) down for the entirety of the 4 minutes. Rest 1 minute between AMRAPs and repeat for two full rounds of each AMRAP. Record weights used and rounds and reps completed.

 

 

Saturday 2.29.20
WOD: “Jeter & A-Rod”

Extra Credti:
Conditioning 

5 Rounds:

5 SA KB Hang Snatch / Side

200m Run

*This will be our sprint / conditioning WOD of the week. You’ll start by performing 5 KB Hang Snatches per arm then perform a 200m run and repeat for 5 rounds. The KB Hang Snatch is something that we don’t do often so if you haven’t done this before, you can keep this lighter to focus on form. If you have done this before, you can push the weight to something relatively heavy since it’s only 5 reps per arm per round. Record weight of KB and time to complete all 5 rounds.