WODs for
September 12, 2016 Monday
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A. Good Mornings
Good Morning 3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results6x3x40% (of Back Squat 3RM) Rest 60 secs b/t sets
B. Strict Pull Up
Strict Pull-ups 3x6 Rest as needed between efforts.
View Results3 sets Reps are based on your 60-sec ME test from D-Cycle. If you performed 10+ reps. You’ll perform 3×6 today 8-10 reps = 3×5 today 5-7 reps = 3×4 If you don’t have Strict Pull Ups, the sub is Ring Rows Rest 90 secs b/t sets
September 10, 2016 Saturday
Swim 3 (D6)
Swim 1 km This is an all out effort for time.
View ResultsBike 3 (D6)
Bike 30 mi This is an all out effort for time.
View ResultsRun 3 (D6)
Run 10 km This is an all out effort for time.
View ResultsRow 3 (D6)
Row 5 km This is an all out effort for time.
View ResultsSeptember 09, 2016 Friday
Warm-Up & Skill
Warm Up 3 rounds of: 200m Run (Or Row 250m/Swim 100m/Ride 500m/Ruck 150m) 5x Barbell Shoulder to Overhead 10x Air Squat 10x Barbell Good Morning Banded Hip Distraction 2:00/side Skill Kettlebell Arm Bar Alternate sides for 4 mins Hold the static “end” position for as long as stability allows.
Sport Specific Conditioning
For time: 3 rounds of: 10 Goblet Squats, 53/35 lbs Row, 250 m -- then -- Rest 1:30 -- then -- 3 rounds of: 10 Kettlebell Step Ups, 35/26 lbs, 20/20 in Row, 250 m
View Results**Row 250 (Or Run 200m/Swim 100m/Ride 500m), depending on your sport. Change the "Row" movement to what you did.
Cool Down
400m Walk and Breathe 15x Cat/Camel’s 10/10x Leg Swings (Front/Back & Side to Side) Roll Hamstrings 2:00/side
September 08, 2016 Thursday
A. Sumo Deadlift 3RM
Record your best Sumo Deadlift 3 rep max lift.
View Results*15 minutes to determine 3RM
B. Strict Chin-ups
As many reps as possible in 1 min of: Chin Up (Strict)
View ResultsC. Bulgarian Split Squats
Bulgarian Split Squat 6-6-6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results5 x 3/3 @ +5-10# on last week
D. Hollow Rock
Hollow Rock 2x 120 secs Rest 1:30 between sets.
View ResultsAccumulate 2:00-mins Rest 1:30 and repeat Use scaling option of choice
September 07, 2016 Wednesday
Swim 2 (D6)
Each for time: Swim: 4x 200 m Rest 3 mins between efforts.
View ResultsBike 2 (D6)
Each for time: Bike: 10x 2 km Rest 2:30 between efforts.
View ResultsRun 2 (D6)
Each for time: Run: 10x 800 m Rest 2:30 between efforts.
View ResultsRow 2 (D6)
Each for time: Row: 8x 1000 m Rest 2:30 between efforts.
View ResultsSeptember 06, 2016 Tuesday
Every 1 min for 12 mins do: 4 Ground To Overheads, pick load 4 Burpees
View ResultsUse a load that is tough but enables you to complete 4 G2OH reps unbroken
September 05, 2016 Monday
Swim 1 (D6)
Each for time: Swim: 8x 75 m Rest 1:30 between efforts.
View ResultsBike 1 (D6)
Each for distance: Bike, 10x 2 mins Rest 1:30 between efforts.
View ResultsRun 1 (D6)
Each for time: Run: 8x 400 m Rest 1:30 between efforts.
View ResultsRow 1 (D6)
Each for time: Row: 8x 500 m Rest 1:30 between efforts.
View ResultsA) 3RM Back Squat
Record your best Back Squat 3 rep max lift. Only include the heaviest 3 rep, do not include sets prior to it.
View Results15 mins to determine 3RM
B) Barbell Row & Step Ups
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set Barbell Step Up (Back Rack) 6-6-6-6-6, using heaviest weight per set
View ResultsBent Over Barbell Row (supine grip) 5 x 3 @ +5-10# on last week Barbell (on back) Step Ups 5 x 3/3 @ +5-10# on last week. Keep one foot on box for all 6 repetitions
C) Plank Hold
Plank Hold 2x 120 secs Rest 2 mins between sets.
View Results2 x 2:00 accumulated hold Rest 2:00 between sets
September 04, 2016 Sunday
N=1: The Compass and Map Test Matrix
September 03, 2016 Saturday
N=1: The Compass and Map Test Matrix