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Home / Uncategorized / END OF CYCLE 1 TESTING NEXT WEEK! / “SPRINTING 30” WOD 7/9/19

END OF CYCLE 1 TESTING NEXT WEEK! / “SPRINTING 30” WOD 7/9/19

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Starting Minday 7/15/19 we will complete Cycle 1 of our training calendars and test again before starting Cycle 2. Because this year was shortened due to the Open beginning in October. The cycles had to be shortened as well. Cycle 2 will be a mix of High Rep Strength / Gymnastic Development along with my traditional Open Prep Programming. This means lots of Fast Glycotic stimulus and Aerobic Threshold Work. To be honest I’m not entirely sure how I’m going to mix the two up over the next 12 weeks that I will have. However, I’m really looking forward to geeking out over the challenge. Please do your best to test your progress this coming week. It will further help my planning for our next cycle.

Fitness – Strength – Community


WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Sets

10 Ring Rows w/ a 3 Sec. Negative

30 Sec. Side Plank (L)

30 Sec. Side Plank (R)

10 DB Reverse Fly’s

LIFT:

Hang Snatch

3 @ 65%

3 @ 70%

2 x 3 @ 75%

WOD:

“SPRINTING 30”

For Time:

30 Alt. DB Squat Snatch (50/35) (45/30)

30 C2B Pull Ups


FIT

SKILL:

3 Sets

10 Weighted V-Ups

30 Sec. Side Plank (L)

30 Sec. Side Plank (R)

10 DB Reverse Fly’s

LIFT:

BB Split Squat

4 x 8e

*Build

WOD:

For Time:

1000 M. Row

30 Erg Facing Burpees

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