MONDAY
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Muscle-ups, 4 reps (OR 12 RING ROWS PLUS DIPS)
Minute 2 – Bird Dog, 10 reps (may use a small dumbbell on your hands) + 10 jump squats
Minute 3 – L-sit, 30 seconds
Every minute, on the minute, for 12 minutes:
Minute 1 – Muscle-ups, 4 reps (OR 12 RING ROWS PLUS DIPS)
Minute 2 – Bird Dog, 10 reps (may use a small dumbbell on your hands) + 10 jump squats
Minute 3 – L-sit, 30 seconds
B.
Every minute on the minute for 8 minutes:
Front Squat
8x2x70%
1x8x70%
Every minute on the minute for 8 minutes:
Front Squat
8x2x70%
1x8x70%
C.
Every minute on the minute for 8 minutes:
Deadlift
1x1x80%
Every minute on the minute for 8 minutes:
Deadlift
1x1x80%
TUESDAY
Warm up
4 rounds not for time (cap 12
min)
15 snow angel (on the floor,
face down)
20 Lateral shoulder raises -
Light weight (dumbbells)
20 front shoulder raises – light
weight
10 chest to bars pull ups
10 - 1 leg squats (5
each leg, Hawaiian)
B.
Every minute, on the minute, for 5 minutes:
Shoulder Press
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Every minute, on the minute, for 5 minutes:
Shoulder Press
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Rest
2 Min, then
Every
2 min, for 6 minutes (3 sets):
Shoulder Press
1x1x90%
1x1x95%
1x8xM.E.
Shoulder Press
1x1x90%
1x1x95%
1x8xM.E.
C.
Four rounds for time of:
Four rounds for time of:
32/24kg Kettlebell Swing, 25 reps
20 Burpee Box Jump-overs, 24/20″
20
BF sit-ups
WED
Warm
up, not for time (cap 12 min)
Min
1 - 45 sec plank
Min
2 – 10 Cat cow stretches + 10 hand rls push ups
Min
3 – 10 handstand push ups
B.
Overhead Squat (warm up to it)
5x5xM.E.
Overhead Squat (warm up to it)
5x5xM.E.
C.
WOD For time: (cap 20 min)
50 Double unders
30 Pull-ups
25 Box Jumps, 20/16″
20 Toes-to-bar
50 Double unders
30 Pull-ups
25 Box Jumps, 20/16″
20 Toes-to-bar
50 Double unders
WOD For time: (cap 20 min)
50 Double unders
30 Pull-ups
25 Box Jumps, 20/16″
20 Toes-to-bar
50 Double unders
30 Pull-ups
25 Box Jumps, 20/16″
20 Toes-to-bar
50 Double unders
THURSDAY
REST
DAY
Aerobic Restoration and Mobility and Maintenance
A.
Warm
Up
Row
8 min – 70% effort
B.
MOBILITY
Thoracic Spine
Mobility
Lower
body mobility warm up –not for time
20
side lunges
10
hip ups
10
side kicks and back/frwd kicks (hip warm up moves)
10
steps to the side, with band tension
10
wall touches, each leg (pls see video)
C.
WOD
Complete as many rounds as possible in 8 minutes of:
115/65 pound Overhead Squat, 12 reps
115/65 pound Power Clean, 12 reps
12 Burpees
115/65 pound Overhead Squat, 12 reps
115/65 pound Power Clean, 12 reps
12 Burpees
FRIDAY
WARM
UP, 400M RUN
50M
BEAR CRAWL
50
air squats
A.
Every two minutes, for 20 minutes (10 sets):
Snatch
Every two minutes, for 20 minutes (10 sets):
Snatch
Let
feel dictate the load. If you feel good, push the weight.
If
you feel a little slow or off, keep the weight light and work on speed and
mechanics.
B.
Five rounds, each for time, of:
Five rounds, each for time, of:
Row 500m
200M
Sprint
Rest 60 seconds
Rest 60 seconds
No comments:
Post a Comment