Tuesday, October 9, 2018

10/8-10/13 Double strength week 1

10/8-10/13 Double strength week 1
Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
2 rounds
250m row
20 stiff leg dead lift
20 push ups
20 V-ups or sit ups

Bonus:
5 min row for max distance
Write your total meters on the challenge board.

Strength 1:
5 set Bench
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Strength 2:
5 set Dead Lift
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Wod:
3 rounds
20 KBS
20 Box Jumps
10 Ab wheel or bar roll outs (can also use the rings)

               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
3 rounds:
10 Cal row / Cal bike
10 Wall Ball
10 Plate overhead walking lunges (5 per leg)
 
Strength 1:
5 set Squat
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Strength 2:
5 set Press
50% 10-12 reps (strict)
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

WOD:
Grace
30 C&J 135/95# for time

Bonus:
Tabata ABS!
 
Wednesday
 
Warm-up:
Easy 500M row
PVC, Bands
 
Mini WOD:
3 Rounds
25 Double unders or 50 Singles
4 Standing long jumps with full squat landing.
 
Strength:
5 station strong man, 3 rounds, 45sec on/15sec off
Battle ropes
Sled push
Tire flip or sledge hammer
Log press
Farmer carry
 
WOD:
15 minute AMRAP
200M run
5x Pull up
10x Push up
20x Sumo high pull
30x Sit ups
 
Bonus:
5 min row for max distance (if you didn’t do it Tuesday)
Write your total meters on the challenge board.
Or ABS!
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Man Makers
200M run
 
Bonus:
5 min row for max distance
Write your total meters on the challenge board.

Strength 1:
5x5 Bench

Strength 2:
5x5 Dead Lift

Wod 1:
Death by Pull ups
Or
Death by Push ups

Wod 2:
Death by Burpee

EMOM, minute 1 do 1 rep, minute 2 do 2 reps, minute 3 do 3 reps …. Try and get to 10 reps!

 
Bonus:
Tabata wall sit with plate “Drive the bus”

 
Friday
Open gym
Do a variation of Tuesdays workout (Squat and Press)!
 
Saturday
9am or 10am?

Monday, October 1, 2018

Oct 1-6

10/1-10/6
Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
500m row
20 squats
10 V-ups
250m row
15 squats
8 V-ups
100M row
10 squat
6 V-ups

Strength:
3x5 Front squat.
3x5 Back squat.
Increase weight each set (20/10). Use your 5 RM Back Squat and work backwards to get your starting weight.
T2B
 
Skill:
L Sit

Wod:
“1777” EMOM
Min 1- 17 Air Squat
Min 2- 7 Thrusters
Min 3- 7 Burpee
Repeat 4 times (12 mins total)

Bonus:
Abs!
               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
3 rounds:
10 Cal row
10 Wall Ball
10 Ring push up
 
Skill:
 
Strength:
3x5 Bench press.
Increase weight each set (20/10). Use your 5 RM and work backwards to get your starting weight.
3x5 Floor press.
Start at 5RM bench and add weight each set.

8-10 Pull ups (or ring row) between sets
 
WOD:
3 rounds of Barbra:
·         20 Pull-Ups
·         30 Push-Ups
·         40 Sit-Ups
·         50 Air Squats
·         3 Minutes rest between rounds (optional)

Bonus:
5 min row for max distance
Write your total meters on the challenge board.
 
Wednesday
 
Warm-up:
Easy 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
3 Rounds
25 Double unders or 50 Singles
4 Standing long jumps with full squat landing.
 
Strength:
10 at 50% 1RM Deadlift
8 at 60% 1RM Deadlift
7 at 70% 1RM Deadlift
6 at 80% 1RM Deadlift
Moderate intensity 10M shuttle run up and back x3.
 

WOD:
4 Rounds:
200M run
10x Bulgarian Split squats 5 per leg
20x Sumo high pull
30x Sit ups
 
Bonus:
5 min row for max distance (if you didn’t do it Tuesday)
Write your total meters on the challenge board.
Or ABS!
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Man Makers
200M run
 
Strength:
5 Rounds:
5/3/2 strict press/push press/jerk (done as a single set)
Plate sit-ups x12.

WOD:
5 rounds:
Run 200m
10x Lateral DB raise
10x DB curl
10x Front DB raise
10X DB Tricep extension
Keep the weight light for the lateral and front raise.
 
Bonus:
Tabata wall sit with plate “Drive the bus”

 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am or 10am?

Monday, September 24, 2018

9/24-9/29 5x5 start at your heavy 5rep from last week!



Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
500m row
20 squats
10 T2B
250m row
15 squats
8 T2B
100M row
10 squat
6 T2B

Strength:
5x5 Back squat.
2 warm up sets.
After warmup start at your heavy 5RM from last week, you may need a spot on the last few sets.
10x V-up.
 
Skill:
Hand stands and hand stand pushups

Wod:
5 rounds:
10 Burpee
20 DB walking Lunges (10 per leg). DB in front rack or on shoulders.
5M up and back Slider Seal walk (its back again this week!)

Bonus:
Abs!
               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
21-15-9
Ring row
Squat
Push up
 
Skill:
 
Strength:
5x5 Bench press.
2 warm up sets.
After warmup start at your heavy 5RM from last week, you may need a spot on the last few sets.
Landmine T bar row between sets x10.
 
WOD:
Cindy
Max rounds in 20 minutes
5x Pull-ups
10x Push-ups
15x Squats

Bonus:
5 min row for max distance
Write your total meters on the challenge board.
 
Wednesday
 
Warm-up:
Easy 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
3 Rounds
25 Double unders or 50 Singles
40M Farmer carry (equal load)
 
Strength:
5x5 Deadlift.
2 warm up sets.
After warmup start at your heavy 5RM from last week, you may need a spot on the last few sets.
Barbell hip thruster between sets x10.
 

WOD:
4 Rounds:
200M run
10x Bulgarian Split squats 5 per leg
20x Sumo high pull
30x Sit ups
 
Bonus:
5 min row for max distance (if you didn’t do it Wednesday)
Write your total meters on the challenge board.
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Clean/Squat/Thruster (light)
200M run
 
Strength:
5x5 Hang C&J.
2 warm up sets.
After warmup start at your heavy 5RM from last week, you may need to do singles on the last few sets.
T2B between sets.
 
WOD:
5 rounds:
Run 200m
10x Lateral DB raise
10x DB curl
10x Front DB raise
10X DB Tricep extension
Keep the weight light for the lateral and front raise.

 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am or 10am?