Wednesday October 6, 2021

Wodapalooza Qualifier Workout 4

18-minute AMRAP of: 

10 Calorie Row 

10 Wall Balls @ 20-lbs

10 Box Step Overs @ 24-in w/ 50-lbs

90 Double-unders

* add 10 reps per exercise each round

* double-unders stay the same each round

Score = 34 Double-unders into 90 after the round of 40

Tuesday October 5, 2021

Wodapalooza Qualifier Workout 3

12 minute AMRAP of: 

21-15-9 

Deadlifts @ 165-lbs

Pull-ups

Directly into...

15-12-9

Front Squats @ 165-lbs

Chest-to-Bar Pull-ups

Directly into...

12-9-6

Shoulder to Overhead @ 165-lbs

Bar Muscle-ups

(6 Bar Muscle-ups Left)

Monday October 4, 2021

Morning Session:

6-km Row @ Easy-Moderate Pace

Then:

20 minute Sauna Sit

Evening Session:

WZA Qualifier Workout 2: 7 Minutes in Heaven 7 minutes to complete: 1 Clean & Jerk 50-ft Handstand Walk 1 Clean & Jerk 50-ft Handstand Walk 1 Clean & Jerk 50-ft Handstand Walk 1 Clean & Jerk 50-ft Handstand Walk 1 Clean & Jerk Score = total weight.

(295-305-305-305-310) Then: Workout 1: Death by 2.0 In 8 mins, 4 rounds of: 8 Burpee Box Overs @ 24-in 8 Hang Power Snatch @ 115-lbs 8 Thrusters @ 115-lbs @ 8 minutes... In 7 mins, perform 4 rounds

(7 thrusters left in 4th round of this portion) @ 15 minutes... In 6 mins, perform 4 rounds @ 21 minutes... In 5 mins, perform 4 rounds

Saturday October 2, 2021

Partner Workout

4 Rounds of:

Partner 1: 50 Double-unders

Partner 2: Double KB Overhead Hold

Rest 1 minute, then...

4 Rounds of:

Partner 1: 12/10 Calorie Row

Partner 2: Double KB Front Rack Hold

Rest 1 minute, then...

4 Rounds of:

Partner 1: 12 Thrusters @ 95/65-lbs

Partner 2: Double KB Suitcase Hold

Then:

4x2 Front Squat @ 80%

Rest 2 minutes between sets

Friday October 1, 2021

Weightlifting Technique EMOTM x 7:00 1 Power Snatch + 1 Hang power Snatch + 1 squat Snatch

(95-115-135-155-175-175-175) Conditioning For Time: 30-20-10 reps of: Row Calories Deadlifts @ 155/105-lbs

(4:21) Weightlifting Accessory 3x3 muscle snatch (light) 3x2 Snatch strict press (light) 3x1 snatch balance Skill Training: Muscle-ups Four sets of: 5 Kip Swings w/ towel 5 Ring Pull-ups w/ towel Then: Six sets of: 4 Ring Muscle-ups Rest 1-min between sets

Thursday September 30, 2021

Aerobic Training:

Outdoor Run

5 mins @ z1

20 mins @ z2

5 mins @ z1

Wednesday September 29, 2021

Weightlifting Back Squats: 3x8, all moderate sets

(255-275-305-lbs) Skill Training: Pistols Two sets of: 30-second Pigeon Stretch, per side 30-second Couch Stretch, per side Then: Three sets of: 25-ft Double-KB Duck Walk Rest 30-seconds 10 Single-leg Squats off Box, per leg Rest 30-seconds Then: Four sets of: 20 Alternating Pistols Rest 60-seconds between sets.

Conditioning 21-15-9 of: chest to bar pull ups 14-10-6 of: burpee box jump overs (24) 7-5-3 of: Devils Press (50s)

(4:54)