Start WODing Members Program – Week 25

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MONDAY

06/19/17

STRENGTH AND MUSCLE


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 
AS MANY ROUNDS AS POSSIBLE IN 24 MINUTES
68 KB Front Squats
10 KB Renegade Row
12 KB Floor Press
(With 22/13lb or 10/6kg Kettlebells In Each Hand, scale weight down by 4lbs or 2kg if needed)


PERFORMANCE PUSH

3 x 15 Bent Over Lateral Raise
(Use 5lb/2.5kg dumbbells or weight plate. Engage your mid-back and not your upper traps)
5 x 5 Ring Dips
(scale down options are bar dips and then bench dips)

 

 
TIPS AND TRICKS

So it's Monday guys and you took it easy over the weekend, I know I usually do, so Monday morning is the perfect time to GET AFTER IT. Especially with AMRAP workouts like this one, you need to dig deep mentally and don't slack or give yourself too much time to rest between reps or exercises. Ignore that little voice in your head that says 'just 10 seconds more rest', pick up those kettlebells and GO! Perform the WOD as fast as possible and keep pushing through until the 24 minutes is up.

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TUESDAY

06/20/17

INTERVAL TRAINING


FOR TIME

2000m Row
Every 200m perform 10 Air Squats

 

5 ROUNDS

800m Run
1 Minute Rest

 

PERFORMANCE PUSH

3 x 10 Dumbbell Split Squats (per leg)
(22/13lb or 10/6kg DB in each hand)

 

TIPS AND TRICKS:

Today your legs are going to feel the burn! This WOD is light and fast, just like the sort of thing you see in the CrossFit Open. Remember to keep your strokes long and strong, not short and fast. Imagine you are performing a deadlift with each stroke. For an extra challenge try rowing without your feet strapped in, this is really good for perfecting your technique and making sure you push all of your power into the rower.

 

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WEDNESDAY

06/21/17

SPEED AND POWER


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 

8 ROUNDS FOR TIME

6 DB Push Press
8 Alternating Single Arm Dumbell Snatch
10 DB Alternating Lunges
(22/13lbs or 10/6kg DBs each hand for men/women, scale down by 4lbs/2kg if needed)

 

PERFORMANCE PUSH

3 x 1 Minute Side Plank Each Side 
(If you can't plank for one minute, break them down into 30-second sets, but make sure you accumulate 3 minutes total each side)
 
TIPS AND TRICKS

Speed and power is all about using the large powerful muscles your lower body to move the weight. With the push press, remember to bend your knees and use the power in your legs to drive the dumbbells overhead. When snatching keep a flat back and use your glutes and hamstrings to fire the weight overhead, remember to dip down as you catch the weight. 

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THURSDAY

06/22/17

CORE


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES

Even Minutes: 15 Second Hollow Hold
(Scaled down to a knees-in hollow hold if needed)

Odd Minutes: 12 Single Arm KB Swings (To eye level - 6 each side)
(22/13lbs or 10/6kg KB for women/men. At 00:00 start with hollow holds)


PERFORMANCE PUSH

3 x 5 Turkish Get Ups (Each Side)
(use a light Kettlebell, 26/13lbs or 12/6kg for men/women)


TIPS AND TRICKS

The hollow body hold is a fundamental core strengthening exercise used by gymnastics and Crossfitters alike. Push your lower back into the floor and squeeze your glutes and abs. But be warned, it's tough! Especially if you're a little on the taller side. To scale down the exercise bring your knees closer to your chest. As its an EMOM format WOD, perform the reps for that minute and then rest the remainder, until the next minute comes around, then move onto the next exercise, rest the remainder of the minute and repeat.

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FRIDAY

06/23/17

BODYWEIGHT


WARM-UP

5 minutes Light Cardio and 5-10 Light Warm-Up Reps
 

5 ROUNDS FOR TIME

400m Run
10 Push-Ups
10 Air Squats

PERFORMANCE PUSH
5 x 5 Pull-Ups or Negative Pull-Ups
(Negative pull-ups are where you jump to help pull your chin over the bar and then slowly lower yourself for a count of 3)

TIPS AND TRICKS

Mixing running with bodyweight resistance training is an excellent way to build whole body stamina without using weights. Remember to run on your midfoot or all the balls of your feet, never land on your heel. Your feet should make contact with the ground underneath you, not ahead of you.

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SATURDAY

06/24/17

ENDURANCE/WILDCARD


WARM-UP

5 minutes Light Cardio  
FOR TIME
300 Air Squats
200 Sit-Ups
100 Push-Ups

PERFORMANCE PUSH
3 x 10 Single Arm Dumbbell Row
(35/16lbs or 16/8kg for men/women)
 

TIPS AND TRICKS

This weeks Saturday endurance WOD comes with lots and lots of reps! Remember to perform CrossFit sit-ups. You may have heard of the infamous WOD 'Murph', which is a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats followed by another 1-mile run. Trust me from experience, it is painful! But today we're going to switch up the exercises and scale it down a little Start WODing style. Push yourself hard today as we don't have a lot of high rep work in the program usually and you can learn a lot by pushing yourself to those limits of muscular endurance. Remember to post your times in the comments!

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SUNDAY

06/25/17

REST


DOES FAT MAKE YOU FAT?

Hey guys, its Sunday so if you've had a tough training week, take it easy today.
 
Today I want to give you a little bit of info on fat and the fat vs carbs debate. 

I really encourage you to read this great article all about fat and some common misconceptions.  

Some people believe carbs are the answer, however, the inherent problem with carbohydrates is that their energy is released in the form of sugar very quickly

and if you don't use these sugars for energy quickly, they get stored as fat. 

This simple video below gives a great explanation about how carbohydrates operate in your body.

 

 

 

 

 

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How Did Your Training Go This Week?

What Exercises Do You Want To See In Next Weeks WODs?

Comment Below And Let Me Know

Start WODing is not responsible for any accident or injury that may occur when performing our workout program. Consult a medical professional before undertaking any exercise program.

-Start WODing is not responsible for any accident or injury that may occur when performing our workout program. Consult a medical professional before undertaking any exercise program.

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