WOD

10 05, 2017

5/10 Flatlander Fitness St. Charles IL 60174

Wednesday – May 10, 2017 - 170510 Context:   Competition Mobility: Hip Skill Practice Warm Up: None (list of fun games to play here) Strength: 3-3-3-3-3 back squat (5 sets of 3 reps, adjusting weight with each set) Super Set: 3-3-3-3-3 weighted ring dip (or progression), adjust load each set Metabolic Conditioning: [...]

9 05, 2017

5/9 Flatlander Fitness St. Charles IL 60174

Tuesday – May 9, 2017 - 170509 Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack, or perform 3 reps on the minute for 6 min from the floor at 50-60%. Strength: none Super [...]

8 05, 2017

5/8 Flatlander Fitness St. Charles IL 60174

Monday – May 8, 2017 - 170508 Context: Mental Toughness Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions. Strength: 7x2 Power Snatch - 8 of 14 (7 sets of 2 reps, same weight across, approximately 80 - 90% of max power [...]

6 05, 2017

5/6 Flatlander Fitness St. Charles IL 60174

Saturday – May 6, 2017 - 170507 Context:   Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills. Strength: 2-2-2-2-2-2-2 front squat (7 sets of 2 reps, increase weight with each set) Super Set: 10-20 hollow rocks [...]

5 05, 2017

5/5 Flatlander Fitness St Charles IL 60174

Friday –May 5, 2017 - 170505 Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat clean + front squat (80-90%) or perform 2 reps of the complex each minute on the minute for 6 minutes. Strength: none Super Set: [...]

4 05, 2017

5/4 Flatlander Fitness St. Charles IL 60174

Thursday – May 4, 2017 - 170504 Context:   Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 7x1 Power Snatch - 7 of 14 (7 sets of 1 rep, same weight across, approximately 80 - 90% of max power snatch) Super [...]

3 05, 2017

5/3 Flatlander Fitness St. Charles IL 60174

Wednesday – May 3, 2017 - 170503 Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions. Strength: none Super Set: none Metabolic Conditioning: “Never too much Magnum” For time. 10 [...]

2 05, 2017

5/2 Flatlander Fitness St. Charles IL 60174

Tuesday – May 2, 2017 - 170502 Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 2-2-2-2-2-2-2 Back or box squat (7 sets of 2 reps, increase weight with each set) Super Set: 3-3-3-3-3-3-3 strict weighed pull up (or progression) [...]

1 05, 2017

5/1 Flatlander Fitness St. Charles IL 60174

Monday – May 1, 2017 - 170501 Context:   Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch plus OHS (80-90%) or do 3 reps on the minute at 50-60% for 6 min. Strength: 6x3 Power Snatch - 6 of [...]

29 04, 2017

4/29 Flatlander Fitness St. Charles IL 60174

Saturday – April 29, 2016 - 170429 Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging overhead squat out of the rack x2 (80-90%) or do 4 reps on the minute for 5 minutes (at 50-60%). Strength: none Super Set: [...]