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WOD’s for the week of 12-1 to 12-4

December 1, 2014

So, for the month of December, we’ll feature programming across a multitude of energy systems. What’s an “energy system” and why should I care? From an exercise phys standpoint, “energy systems” is a measure of what fuel source your body may be using to accomplish a given task. Perhaps a more practical way of looking at “energy system” training is to view it as attempts to mimic the energy demands of things we may encounter in life, be it a tennis match, an all-day hike, or the pursuit and capture of a Carolina Beach felon. To that end, the biggest difference you’ll notice in the next month is the close attention paid to the time domain of the work and in some cases the rest interval as well.

As of Jan 1, the programming will shift towards specific open prep, and this will also coincide with our annual diet contest. Resist the temptation to ignore your diet for the month in order to maximize your chances of winning the diet contest. That is penny-wise/Lb foolish, like the kids say.

Here’s your week: Again we have a division in the programming. We’ll call one track GOLD and the other BLACK, one of these is more advanced than the other in terms of movement selection but if I called one beginner and the other advanced people would self select wrong in both directions, so do the following, please. Examine each track. The next four weeks will be somewhat similar on respective days of the week. If you see movements you aren’t familiar with (not formats) avoid that track. There will likely be questions, so please ask:

Monday 12/1
Strength
BLACK Group

a1 Weighted Walking Lunges-20 Continuous alternating steps.
rest 90 seconds
a2 5 weighted chinups
3 cycles total

b-single arm dumbell rows tempo controlled at 31×1 10-12 reps per arm. rest 45 seconds between arms

GOLD Group
a-Touch and Go Power Clean 4-3-2-4-3-2 rest 3 mins between efforts
b1-f ront squat 5-4-3-5-4-3 rest 2 mins
b2-weighted chinups 5-5-5-3-3-3 rest 2 mins

Tuesday 12/2
Alactic Capacity
BLACK Group

8 cycles- 5 Fast KB Swings, 20 Seconds Heavyrope. rest 3 mins
Then- Skill development- Double Unders

Gold Group
8 cycles- 5 Hang Power Snatches @ Medium load, 20-30 DoubleUnders
Then- Skill Development- Muscle Ups

Wednesday 12/3
Aerobic Capacity
BLACK Group

AMRAP in 3 minutes @ 80% of total effort
5 Burpees, 5 box jumps, 10 Air squats
rest 3 mins
repeat for 5 cycles

GOLD Group
AMRAP in 3 minutes @ 80% of total effort
3 Muscle ups
5 Toes 2 Bar
12 Air Squats
Rest 3 mins
repeat for 5 cycles

Thursday 12/4
Creatine Phosphate
BLACK Group

a- 5×5 back squats @ 85% of 1 rm rest 90 seconds between sets
b- As many STRICT pullups as possible in 10 minutes

GOLD Group
a-EMOMx10 2 Clean and Jerks @ 90%
b- 50 Front Squats for time @ 75% of 1 rep max. Every break=5 HSPU’s

Friday 12/5
Lactic Endurance
BLACK Group

5 Deadlifts @ 85%
5 Pushups
Row 500 M @ 100%
rest 10 minutes
repeat 3 cycles total

GOLD Group
MAX REPS
1 Minute each a-Burpees, b- KB Swings, c-box jumps, d- clean & jekrks @ 50%
rest 10 Mins x 3 cycles

Saturday
Zone 1/Recovery

1 hr of sustained, low intensity activity. Swim, walk, etc.

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15 comments

  1. Omg! This looks awesome. So excited. I want to do black AND gold! And I want one of those fancy hoodies. I will give you cash tomorrow.


    • HA, Lia, both tracks will be pretty fun. Choose whichever one has movements that you like more! Your sweatshirt order will be unaffected.


  2. GOLD: Cleans 165
    F/S. 185
    PU. +24


  3. Cleans-85
    FS – 80 (too light – hip felt good for a change, will go heavier next time)
    Chin-ups – bodyweight


  4. Clean 4-80,3-85, 2-90, 4-85, 3-90, 2-95
    FS 5-80, 4-85, 3-90, 5-85, 4-90, 3-95
    chinups 5-+2band, 5-+1band, 5-+1band, 3-BW, 3-BW, 3- BW


  5. cleans: 4@50, 3@60, 2@70, 4-3-2@70
    FS: 70#
    chinups: +3


  6. Gold
    Cleans: 4-3-2@155, 4-3-2@165
    Front Squat: 5-4-3@155, 5-4-3@155
    Chin-ups: 5-5-5 +25, 3-3-3+38(1),+32(2)


  7. Cleans – 135,155,175 Round 2 155,175,195

    Squats – All reps @ 225

    Pullups – 5’s plus 25, 3’s plus 38


  8. Cleans: 95, 105, 110, 95, 110, 115
    FS: 95, 100, 105, 95 (legs are still shot)
    PU: +5, +10, +12.5, +20 for 2


  9. Gold
    Cleans 185
    FS 205
    Pullups +53kb


  10. Clean 170
    Front squat 155
    Pull up + 80


  11. Gold
    Cleans 155
    FS 185
    PU +53 kb


  12. Gold cleans 155lbs…..FS 175lbs….chin-ups 32lbs(vest to bar)


  13. Cleans
    4@105, 3@125, 2@130
    4@115, 3@135, 2@140
    Front squats
    5@135, 4@145, 3@150
    5@135, 4@145, 3@150
    Chin-ups
    All @ body weight


  14. Touch and go power cleans:
    80, 100, 120
    90, 110, 130 (missed second) then dropped down to 120 and couldn’t get another one.

    FS:
    90, 110, 130
    100, 120, 140

    Chin ups:
    BW 3×5
    BW + 2.5 3×3

    Really liked this.



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