by clippercitycf | Sep 17, 2017 | Daily Wod
Strength Sumo Deadlift: 1RM. Rest 3-4:00. – Take 8-10 sets and work up to a 1RM. – Beginners: 5 x 5. Adding weight if form permits. – We performed this on Month 1/Week 3 for a “heavy 1” so compare to previous results. This is a benchmark and will be repeated in 16...
by clippercitycf | Sep 14, 2017 | Daily Wod
Strength 1) Power Snatch: 8 x 2 @70-75% for all sets. Rest 90s. 2) Speed Back Squat: 5 x 5 @60%. Rest 90s. 3) RDLs: 4 x 8, adding weight each set. Rest 90s. 4a) Reverse DB Lunges: 3 x 8 ea. Rest 60s. 4b) Banded Ab Pulldowns: 3 x 20-25. Rest 60s. 5) Glute March: Max...
by clippercitycf | Sep 13, 2017 | Daily Wod
Conditioning Teams of 3: 30:00 Max Meters on the Rower *Split work however needed. *Score = total meters
by clippercitycf | Sep 12, 2017 | Daily Wod
Strength Floor Press: Work up a 1RM. Rest 2:00 Beginner: Heavy set of 5. *Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then your athletes need to reinforce proper leg...
by clippercitycf | Sep 11, 2017 | Daily Wod
Conditioning Every 5:00 x 5 Sets: 100 Meter Sledpush (empty) 10 C2B Pull-ups 10 Hang Power Cleans (135, 95) 10 S20H (135, 95) L3: (Regular Pull-ups) (115, 75) L2: (Band Assisted Pull-ups) (95, 65) L1: (Ring Rows) (35, 25 Russian Swing for HPC) (65, 35) *Alternate...
by clippercitycf | Sep 10, 2017 | Daily Wod
Strength Zercher Box Squat: 1RM. Rest 2:00 – Take 6-8 sets and build to a 1RM. – Use a 13-15″” Box – Same technique as speed box squats, but does not need to be wide stance Beg: Front Squat: 5 x 5. *Compare to Block 3/Week 1 Conditioning “Double Jump” 5 RFT: 50 Double...
