2 sets:
:20 jumping jacks
10 unweighted good mornings
10 walking lunge steps
5 push-ups, slow
5 push-ups, fast
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
https://www.wodconnect.com/workouts/loredo–5
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
Same as Rx’d
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3 minutes between sets.
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Ass load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
– If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.
– Welcome to the in-between cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9th.
– Add a rope or a ring + strap to the sled to pull it; simply keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled as long as you can keep moving.
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
Every 2:00 for 10 sets:
250-meter ski
– Rest with the remaining time in the 2:00 interval.
– Sprint each interval.
– :50-1:10 per 250 meters.
– Rest with the remaining time in each interval.
– Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.
– Ski modifications: Distance, 250-m row, 500-m C2 bike
– RX –
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
– INTERMEDIATE –
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
– BEGINNER –
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run