APCF Tribute

Complete for Time (in any order):
31 Jack O Lantern Swings (45/35)
31 Monster Makers (20/10)
Zombie Plate Walk (25/10) to the wall (run back)
31 Goblin Squats (45/35)
31 Vampire V-Ups
31 sec Witches Wall Sit x 4 (can be split up)
“Pumpkin” Toss to 100m mark & back
31 Calories on Death Row
3 Ghoulish Rope Climbs
Trick or Treat for 400m (Trick = run backwards and Treat = skipping)

*Costume is optional, but the Best Costume wins a FREE MASSAGE!

Deadlift
(Week 3, Day 2 of the Hatch cycle)
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

Complete 4 Rounds for Time:
3 Clean & Jerks (155/115 Rx, 135/95 Intermediate)
Run 400m

Back Squat 
(Week 3, Day 2 of the Hatch cycle)
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

Cash In: Aerobic Mile

“Cindy Practice”

10 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Complete for Time:

Cash In: Run outer perimeter 800m

Complete 6 Rounds for Time:
3 Muscle-ups (or mods)
9 Push Press (115/75)
12 Hollow Rocks

Cash Out: Run outer perimeter 800m

Deadlift
(Week 3, Day 1 of the Hatch cycle)

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Complete 4 Rounds for Time:
10 Kb Snatch, R arm (45/35)
10 Kb Overhead Squat, R arm (45/35)
10 Kb Snatch, L arm
10 Kb Overhead Squat, L arm
Run 200m

Back Squat
(Week 3, Day 1 of the Hatch cycle)
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Jewell Street Light Shuttle Run:

Start at the western corner of Pierson & Jewell. Run to the 1st street light and back to the start. Continue this pattern to the 6th street light.
(*approx 1.5 miles)

Complete 2 Rounds for Time:

120 Goblet Squats (50/35)
80 Burpees
60 KB Swings (50/35)
40 Wall Balls (20/14)
*Partners can divide reps as they choose!

Deadlift
(Week 2, Day 2 of the Hatch cycle)
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%

Get to 100!
At the top of each minute,
Do 4 Hang Cleans (115/75)
Finish the minute with as many Box Jumps (24/20) as you can. The WOD is finished when 100 box jumps have been completed.

Back Squat 
(Week 2, Day 2 of the Hatch cycle)
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%

Complete 10 Rounds for Time:
8 Pull-ups
100m Sprint

10 min AMRAP:
9 Sumo Deadlift High Pulls (75/55)
6 Ring Dips
24 Lateral Bar Jumps

Cash Out:
Run an aerobic-paced (conversational) route: twice around the outer perimeter of the shopping center (along the sidewalks of Asbury/Kipling/Jewell/Pierson)
*Approximately 1/2 mile per lap

Deadlift
(Week 2, Day 1 of the Hatch cycle)
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

Triple Tabata:

#1: Sit-ups for max reps
#2: Push-ups for max reps
#3: Row for max calories
*One minute rest between stations

Back Squat
(Week 2, Day 1 of the Hatch cycle)
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

12 min AMRAP:
8 Toes to Bar
20 Double Unders
2 Power Snatch (135/95)

Kendrick Lake Park @ 9:15am

*One Saturday WOD at Kendrick Lake Park. Meet at 9:15 at the main parking lot just east of Old Kipling off of Jewell near the playground. Bring a watch or phone to record your mile times.

3 x 1 Mile Intervals

with Coaches Cody & Kathy and members of the Dunstan MS XC Team

Deadlift (Week 1 of the Hatch cycle)
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%

Complete for Time:
4 Rounds of:
5 Handstand Push-ups (HSPU)
30 Double Unders

*Rest 3 minutes

20 Ball Slams (30/20)
5 Ring Dips
Wall Sprint with slam ball
15 Ball Slams
5 Ring Dips
Wall Sprint with slam ball
10 Ball Slams
5 Ring Dips
Wall Sprint with slam ball

Back Squat (Week 1 of the Hatch cycle)
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%

Complete 5 Rounds for Time:
200m Row
10 Thrusters (75/55)
6 C2B Pull-ups

“Helen”

Complete 3 Rounds for Time:

Run 400m

21 Kb Swings (50/35)

12 Pull-ups

Deadlift (Week 1 of the Hatch cycle)
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%

Complete 10 Rounds for Time:
5 Hand Release Push-ups
8 Wall Ball Shots (20/14)
10 Sit-ups

Back Squat
(Week 1 of the Hatch cycle)
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%

Complete for Time:
90 Power Cleans
(Goal Wt. is 60% of your 1RM Squat Clean)

Complete for Time with a Partner:

Run 1 mile
80 Push-ups
100 Med Ball Pull-overs (20/14)
120 Pull-ups
100 Med Ball Pull-overs
80 Push-ups
Run 1 mile

*Divide laps & reps as you choose; pull-overs are done in tandem

Deadlift

5-5-5-5-5
(@70% of 1RM)

Complete 4 Rounds for Time:

10 Strict Press (75/55)
20 Sumo Deadlift High Pull (75/55)
Run 400m

Written by: Cody Waite, 2015

To expand upon the concept of the Sessions:6 “Six Components to Sport Performance”, the following article digs deeper into the first component: Aerobic Conditioning. 

• What is Sessions:6?
• What are these “Six Components to Sport Performance?”

When people think of the word “fitness” the mind often go first to aerobic conditioning, giving an athlete the ability to “go” and keep going. This is especially true for endurance sports like running and cycling with extended periods of exertion; while also true for strength and power sports with repeated high intensity efforts like football, soccer, basketball, etc. Building up the endurance to go the distance is a primary objective for those athletes newer to athletic training and/or those training for long distance endurance events. But training to go long is not the only piece of the aerobic conditioning puzzle to complete your metabolic masterpiece.

Aerobic conditioning can be thought of as two distinct elements: 

1. Endurance 
2. Speed

Think of these two elements in these defining ways: endurance is the ability to maintain pace while speed is the ability to create pace. To be successful in sport and fitness you need to maximize both endurance and speed through creative training strategies that address both segments in effective quantities. The shorter your goal event, the greater an emphasis on speed and power will be required, while the longer your goal event, the greater an emphasis on endurance will be required.

Regardless of the length or duration of the events you are training for, you need to train both elements to maximize your aerobic conditioning and sport performance. 

Continue reading “I. Aerobic Conditioning”

Complete 5 Rounds for Time:

10 Front Squats (95/75)

30 Lateral Bar Jumps

15 Toes to Bar

Find 2RM for Overhead Squat

then…

Complete for Time:

12 Push Press (135/95)

50 Wall Ball Shots (20/14)

12 Push Press

Complete for 10 Rounds for Time:

12 Burpees

12 Ring Rows

Back Squat
5-5-5-5-5 (@70% of 1RM)

Complete for Time:
30 Kb Swings (60/45)
30 Sit-ups
Waiter Db Carry to retaining wall & back (50/30)
20 Kb Swings
20 Sit-ups
Waiter Carry
10 Kb Swings
10 Sit-ups
Waiter Carry

Partner “McGhee”

30 min AMRAP:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24/20)

*One person works at a time

10-9-8-7-6-5-4-3-2-1

Overhead Squats (75/55)

Pull-ups

*Wall sprint after each round