WOD Archives
February 2012
Academy Blog
The Academy’s Training:
Week 09 Team Day:
In Teams Of 4:
“2009 North Pad Workout”
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts
Rules:
1. Each team will have 20min to record the above efforts for all four athletes.
2. Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.
3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.
4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).
5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.
6. The team with the highest score wins
The USAW Team’s Training:
* Block Snatch (mid-thigh) – 3RM, 95% x 3, 90% x 3
* Floating Snatch Pull – 5RM, 95% x 5, 90% x 5
* Snatch Segment Deadlift (1″, knee / 2 sec pause) – 4RM, 95% x 4, 90% x 4
3 sets; no rest:
15 Chinese DB rows/arm
10 DB muscle snatch
Academy Blog
The Academy’s Training:
Deadlift 5RM (+10)
Followed By:
5RFTO:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
3 Handstand Push Ups
3 Strict Chin Ups
5 Handstand Push Ups
5 Strict Chin Ups
The USAW Team’s Training:
* Push Press + Power Jerk + Jerk – Max 1+1+1, 95% x 1+1+1, 90% X 1+1+1
* Mid-Hang Power Snatch – 3 x 5 w heavier wt than last wk
* Block Snatch High-Pull (mid-thigh) – 3 x 8 w heavier wt than last wk
* Front Squat – 3RM, 95% x 3, 90% x 3
Academy Blog
The Academy’s Training:
Squat x5x3 (+5)
Press x5x3 (+5)
Followed By:
7 Rounds For Score:
7 KBS 71/53
Max Reps Push-Ups
*Score Only Total Push-ups
The USAW Team’s Training:
Week 9 Of 18
* Block Clean (mid-thigh) – 3RM, 95% x 3, 90% x 3
* Floating Clean Pull – 5RM, 95% x 5, 90% x 5
* Clean Segment Deadlift (1″, knee / 2 sec pause) – 4RM, 95% x 4, 90% x 4
4 sets; no rest:
10 KB cross-chops/side
10 KB snatch/arm Continue reading
Academy Blog
The Academy’s Training:
CF WOD:
“Hidalgo”
For time:
Run 2 miles
Rest 2 minutes
20 Cleans (135/95)
20 Box jumps (24)
20 Walking lunge steps with 45lb plate held overhead
20 Box jumps (24)
20 Cleans (135/95)
Rest 2 minutes
Run 2 miles
If you’ve got a twenty pound vest or body armor, wear it.
The USAW Team’s Training:
REST DAY
Academy Blog
The Academy’s Training:
“Lizzie”
12, 9, 6, 3
Power Clean (185/115)
Ring Dips
The USAW Team’s Training:
Jerk behind the neck + jerk – heavy 1+1, 95% x 1+1, 90% x 1+1
Mid-hang Power Clean – heavy 5, 95% x 5, 90% x 5
Snatch Balance – heavy 3, 95% x 3, 90% x 3
Back Squat – 90% (of Tues FS) x 5 x 3
Academy Blog
The Academy’s Training:
Bench Press x5x3 (+5)
Followed By:
AMRAP20
15 Push-Press @ 1/2 BW
30 Double Unders
15 Knees To Elbows
The USAW Team’s Training:
Block Snatch (mid-thigh) – heavy 3, 95% x 3, 90% x 3
Floating Snatch Pull – heavy 5, 95% x 5, 90% x 5
Snatch Segment Deadlift (1″, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4
With 30 sec rest after each couplet:
30 KB swings / 30 DB push press
20 KB swings / 20 DB push press
10 KB swings / 10 DB push press
Academy Blog
The Academy’s Training:
Week 02 Team Day:
In Like Teams Of 2:
21 Back Squats @ BW
Run 200m
21 Front Squats @ 2/3 BW
Run 400m
21 Overhead Squats @ 1/2 BW
Run 800m
*Team Member 1 Goes Through Once For Time
*Team Switches Weights
*Team Member 2 Goes Through Once For Time
*Teams Add Together Times. Lowest Team Time Wins
The USAW Team’s Training:
Push Press + Power Jerk + Jerk – heavy 1+1+1, 95% x 1+1+1, 90% X 1+1+1
Mid-Hang Power Snatch – 3 x 5 at med wt
Block Snatch High-Pull (mid-thigh) – 3 x 8 at med wt
Front Squat – heavy 3, 95% x 3, 90% x 3
Power snatch and snatch high-pull weights should be challenging but allow quality reps. Power snatches should be snappy and locked out completely;
high-pulls should be to maximum elbow height.
Academy Blog
The Academy’s Training:
Deadlift 5RM (+10)
Followed By:
For time:
25 Burpees with (30/15) dumbbells, 15 L Pull-ups
20 Burpees with (30/15) dumbbells, 10 L Pull-ups
15 Burpees with (30/15) dumbbells, 5 L Pull-ups
The USAW Team’s Training:
Week 8 Of 18
Block Clean (mid-thigh) – heavy 3, 95% x 3, 90% x 3
Floating Clean Pull – heavy 5, 95% x 5, 90% x 5
Clean Segment Deadlift (1″, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
5 box jumps (mid-thigh+)
10 chin-ups
Academy Blog
The Academy’s Training:
For time:
Row 1000m
21 Thrusters (95/65)
21 Pull-ups
Row 750m
15 Thrusters (95/65)
15 Pull-ups
Row 500m
9 Thrusters (95/65)
9 Pull-ups
*If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
The USAW Team’s Training:
REST DAY
Academy Blog
The Academy’s Training:
CF WOD:
“Nate”
AMRAP20
2 Muscle-ups
4 HSPU
8 KBS (71/53)
The USAW Team’s Training:
Snatch – 50% x 1 x 8
Clean & Jerk – 50% x 1 x 6
Box jump – 4 x 2
