Monday, May 14, 2018

5-14 5-18


Monday
 
Warm-up:
Band warm up
Dynamic warm up

Skill:
Long jump
Box Jump

Strength:
Squat PR attempt
5-5-5-3-3-3-1-1-1

 

WOD:
5 Rounds for time:
10 Box jumps
10 Ring row
10 Wall ball
10 Barbell roll out

Bonus:
10 Cal bike for time
Tabata abs
4 rounds 3 moves (Hollow hold, Superman and Plank)


Tuesday
 
Warm-up:
PVC/ Red band bench warm up/ push up 3 sets of 5 reps
 
Strength:
Bench PR attempt
5-5-5-3-3-3-1-1-1

Skill:
 
WOD:
1 mile run for time
        or
2Km row for time

WOD 2:
Agility Obstacle course
 
 
Wednesday
 
Warm-up:
Barbell warm up:
Stiff leg DL
Good morning
 
Strength:
Dead Lift PR attempt
5-5-5-3-3-3-1-1-1

Skill:
Rings: front support, pendulum, skin the cat
 
WOD:
3 Rounds for time:
Run 400m
25 Sumo deadlift high pull (75#/55#)
15 Dips (Ring, Bull horns or Bench)

Bonus:
Tabata abs
4 rounds 3 moves (Russian twist, plate sit up and flutter kick)


Thursday
 
Warm-up:
Barbell warm up (with Clean and Jerk review)

Strength:
Clean and Jerk PR attempt
5-5-5-3-3-3-1-1-1

Skill:
DB or KB Turkish get-ups
 
WOD:
Max rounds in 15 minutes
6 (3 per arm) DB or KB Turkish get-ups
15 Double-unders (45 Single-unders)
20 Sit-ups
30 Bar press (out of the rack 45/35)
 
Bonus:
Thirsty Thursday
 
Friday
Open gym.

 




On Sun, May 6, 2018 at 6:45 PM, Glenn Chapman <glenn.e.chapman@gmail.com> wrote:
Monday
 
Warm-up:
Band warm up
Dynamic warm up
 
Strength:
Squat (20 mins in the clock.)
2-3 warm up set to find your 4 rep weight.
6 sets of 4 reps
Accessory work: 
Calf raise 10-15 between each set.
 
Skill:
Upper back engagement.
Cable row, barbell row, scapula engagement 1/4 pull up.

WOD:
Baseline x3 (if your feeling brave x5)
500M row
40 Squat
30 Sit up
20 Push up
10 Pull up


Tuesday
 
Warm-up:
4 rounds of 200M run and 10 push ups
 
Strength:
Bench (20 mins in the clock.)
2-3 warm up set to find your 4 rep weight.
6 sets of 4 reps
Accessory work: 
DB Row (or Bar Row) between each set.

Skill:
Handstands and Parralletts
 
WOD:
4 rounds:
200M run
Bicep curl x10
200M run
Tricep extension x10

Bonus:
Tabata ABS!
3 rounds 4 moves
 
 
Wednesday
 
Warm-up:
Barbell warm up
Stiff leg DL
Good morning
 
Strength:
Dead Lift (20 mins in the clock.)
2-3 warm up set to find your 4 rep weight.
6 sets of 4 reps
Accessory work: 
Walking lunge/twist 5 per side
 
Skill:
10 cal bike for time
 
WOD:
Megan:
21-15-9
Burpee
Kettle bell swing
Double under (3x for singles)

Bonus:
Row, Row, row your boat (5mins for distance)
 

Thursday
 
Warm-up:
Band warm up
Barbell warm up
 
Skill:
Complex work
Squat clean, Thruster

WOD:
18 mins on the clock, one set every 3 mins
Squat clean, Thruster (6 sets, 4 reps)
 
Skill:
Dragon flags
Windshield wipers
 
Bonus:
Tabata ABS!
3 rounds 3 moves
 
 
Friday
Open gym.

 




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