"Annie"

Thursday, April 12

WOD: Annie: “Annie” 50-40-30-20-10 double unders and abmat sit ups (can be scaled with double under work for a certain amount of time each set: example 50 practice double unders for 2:00, 40 practice for 1:45

Strength: 8x2 Front squat @ 85% of 1RM Front squat max

Accessory: Jump rope practice (5 minutes, to get a rope get feet, ankles, knees, hips warmed up)

Recovery: 3 minutes on each foot bottom of the foot roll out

Annie: Annie


Gymnastic Prep and straight conditioning

Wednesday, February 28

All smiles on the assault bike?

A lot of questions regarding Thursday's programming - the recommendation is to train normal on Thursday come in and do the squats or deadlifts and just go easier on the WOD/conditioning piece. We got thrown for a little loop with T2B being in the first workout(first time it has ever happened). Staying on a regular schedule is paramount to performing well in the open and being at a higher level of fitness after the Open is over. Don't quit training because you are doing a workout with a judge once a week for 5 weeks. Questions post to comments.

Gymnastic Prep: Complete not for time: 30 Dips(weighted if possible), 30 L-Sit pull up(scale with regular pull ups), 30 decline sit ups, 30 candle stick to lever(http://gymnasticswod.com/content/candle-stick-lever) 30 Ukranian Deadlifts/Jefferson Curls

Conditioning : 6 rounds 10 lateral step ups(5 on each leg on a 20" box) , 25/20 cal sprint bike/row/ski or shuttle sprint(4 down and backs in middle training area)

Recovery: 1k row - nose only breathing


EMOM and then timed practice

Wednesday, January 31

WOD: 21 min EMOM, Min 1: Max cal row, Min 2: Max DB push press 50/35, Min 3: Max Cal assault bike (think of it as max you can maintain in the minute not max in each interval)

Conditioning: Tabata Double under, rest 3 minutes, tabata push up (use this time to practice double unders - not single but double unders if possible, on the push ups don't worry about saving reps just go as hard as possible on each minute)

Recovery: 2 rounds, 50 banded tear aparts, 50 banded seated rows, 50 upright rows banded


Different style of workout

Tuesday, Oct 24

WOD: From 0-3:00- 200 d/u, from 3:00-4:30 perform 50 abmat sit ups, from 4:30-7:00 50 American swings 53/35, from 7:00-10:00 As many calories as possible on the assault bike Notes: as always can be scaled, you should have minimum of :30 of rest each interval, assault bike can be changed to rower or ski or Truform run but should be an all out effort)

Gymnastic Prep: 100 hollow rocks, 100 super mans THEN: 30 Total Shoot Thrus(no dips or push ups) pause in each position, 20 Total Strict HSPU, 10 strict ring m/u with thumb turn out at top or strict pull up or strict ring row. Challenge yourself, scale numbers as needed. Break it up as needed

Accessory: 3x 1:00 min plank

Recovery: 1x100 banded face pulls