Start WODing Members Program – Week 26

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MONDAY

06/26/17

STRENGTH AND MUSCLE


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 

Start WODing 'DT'

5 ROUNDS FOR TIME

12 DB Deadlifts
9
DB Hang Power Cleans
6
DB Push-Pres
(With 22/13lb or 10/6kg DBs 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 dumbells 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

Lets kick the week off with something special, Start WODing 'DT'. DT is an infamous CrossFit 'Hero' WOD, which is 5 Rounds of 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks. I've adapted the WOD to make it suitable for everyone to have a go, make sure you click on the exercises to look at the movement demos before starting. With the dumbbell deadlifts, if you can't touch the dumbbells to the ground at the bottom of each rep then just go down as far as you can go while keeping a straight back. Remember to post your times to the comments!

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TUESDAY

06/27/17

INTERVAL TRAINING


WARM UP

5 minutes Light Cardio into 10 Warm-up Reps For Each Exercise

 

5 ROUNDS

30 Seconds of KB Swings: 30 Seconds Rest
30 Seconds of Air Squats: 30 Seconds Rest
30 Seconds of Push-Ups: 30 Seconds Rest
(With 26/18lb or 12/8kg KB. Scale to knee push-ups and lower weight by 3kg or 4lbs)

 

PERFORMANCE PUSH

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

 

 

TIPS AND TRICKS:

Its intervals, but not as you know it! Today instead of cardio were using light exercises to produce the same effect. Do as many reps as you can in 30 seconds, then rest 30 and move onto the next exercise. 

 

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WEDNESDAY

06/28/17

SPEED AND POWER


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 

3 ROUNDS FOR TIME

15 DB Thrusters
15 Push Ups
15 Wall Balls
15 KB Swings
15 Wall Balls
15 Air Squats

(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

Today we've got more of a 'Chipper' style WOD. They involve large amounts of reps that you just have to 'chip' away at. 

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THURSDAY

06/29/17

CORE


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 

5 ROUNDS FOR TIME

10 DB Goblet Squat
10 DB Snatches
10 DB Sit-Ups

(22/13lbs or 10/6kg DB for men/women)


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

Goblet squats are an excellent exercise for learning how to squat with good form. Hold the weight high up near your chest, this will offset your center of gravity which means you can squat with a much more upright body, engaging your core and not just your lower back. When snatching, remember to keep the dumbbell close to your body.

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FRIDAY

06/30/17

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

Today is going to be a leg burner! Remember to break up the 50 sets of squats into manageable chunks, your legs will feel heavy as you set off running, however, if you just keep your legs moving they'll soon loosen up. Remember to post your times to the comments section.

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SATURDAY

07/01/17

ENDURANCE/WILDCARD


WARM-UP

5 minutes Light Cardio  
FOR TIME
500m Row 
1 Minute Rest

PERFORMANCE PUSH
3 x 10 Single Arm Dumbell Row

(35/16lbs or 16/8kg for men/women)
 

TIPS AND TRICKS

As you all know, I'm a big believer in using rowing intervals to build an unstoppable engine. Rowing hard and using structured recovery periods is one of the best ways to build total body fitness. Enjoy today's WOD and remember to post your times to the comments.

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SUNDAY

07/02/17

REST


SQUAT THERAPY

Hey guys, today's Sunday homework is to watch the video below.

Squatting is such a fundamental movement and central to everything we do here at start WODing so I really want you guys to understand how to squat well. Even the best athletes in the world work on improving their squat technique so

Even the best athletes in the world work on improving their squat technique so there's always more you can learn.

Squat Development with Pat Sherwood

 

 

 

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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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