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Tag Archive for: WMW1

  • WMW1.5 Weighted step us then EMOM deadlifts and bar dips

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the weighted step ups prior to the working weight. In-between MWOD areas of need and reverse hyper
    -No run/row today
    Strength
    -ME Weighted step ups
    With a 20-24″ box hold dumbbels in each hand. Strict, no swing and ensure the shin is vertical. Keep the one leg on the box and step up and down, max reps per weight on that leg, then swap.
    S&C WOD
    -EMOM 30:00
    Odds Deadlift 90% 1 Rm x1
    Evens Bar dips x5
    Assistance/Skill
    -Glute Ham Raise x5 x5
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    EMOM (Every Min, On the Min), when done this way (:50 sec rest) help you to increase work capacity for a longer duration. We have gone heavy on the deads, ensure you keep good form. If form breaks down go lighter.

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  • WMW1.3 Weighted Step Ups then Cindy-ish

    Wednesday WMW1.3 29/1/14
    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the press prior to the working weight. In-between MWOD areas of need and reverse hyper.
    -No run/row today
    Strength
    -ME Strict Press
    Suggested rep scheme 5-5-3-3-1-1-1
    Find your 1 rep max
    S&C WOD
    -10 Rounds for time
    5 Pull ups
    10 Press Ups
    15 Squats
    Or
    -Mini Cindy
    5 Pull ups
    10 Press Ups
    15 Squats
    Assistance
    -Good mornings x5 x5
    Cool Down
    -Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
    Intent
    A test to see your pure shoulder strength then the first of the benchmarks. We have gone for a short version to enable you to A)ram up slowly and B)get some good high intensity work C)recover better for next time.
    Assistance with some good mornings, these will help your hips to move in a strong way and your trunk to be strong in a stable way. Just light, 5 rep max.

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  • WMW1.2 Pull, Pull Monster wod

    Tuesday WMW1.2 28/1/4

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -3 RNFT 5-15 reps
    Press ups/Pull ups
    GHD Sit ups/Reverse Hypers
    Squats/Overhead Squat
    -Box Breathing in,out,hold :5 x2
    -Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
    Strength
    -None today
    S&C WOD
    For Time:
    Pull ups (25 cap)
    Row for as many calories as pull ups in the previous round. Or SDHP
    Target is 60 pull ups and calories rowed.
    Assistance
    3-5 Max rep press ups with perfect form.
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.
    Intent
    This is a pull, pull wod. It is remarkably hard work. Pace the pull ups well and do them in manageable amounts. Start with a band/jumping pull ups if you think you will break down to singles!

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  • WMW1.1 DE Deadlift and Rows with Wall Balls

    Monday WMW1.1 27/1/14

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the deadlift prior the working weight. In-between MWOD (stretch, massage etc) areas of need
    -No run/row today
    Strength
    -DE Deadlift 70% of your 1 rep max (no bands today)
    Use your comfortable stance and x3 x4-8
    Speed is the key here. Ensure bar moves faster than 0.8-1metres per second. Basically as fast as you can!!
    S&C WOD
    -10:00 AMRAP
    10 Supinated rows (ring rows)
    10 wall balls
    Assistance
    Ass to grass squat.
    Spend 5:00 (at least) in the lowest of low squat, this should be a comfortable position. If its hard do it in small amounts to gather the 5:00 throughout the day.
    Cool Down
    -Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
    Intent
    Speed deads, these help you to generate power by using speed. Also if you lift a light weight quickly you get the same response as lifting a heave weight slowly but without the overload on your body.
    Then a wod, focus on the good shoulder position throughout it. Its the target in this wod. Spending time in a low squat will improve rom in the “hole”.

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