Tuesday, June 12, 2018

6/11-6/16 Volume week 2



Monday
 
Warm-up:
Band (Hips)
 
Mini WOD:
4 Rounds
16 Jumping squat & lunge (jump squat, jump into a left side lunge, jump squat, jump into a right side lunge, repeat 4x)
5 Pull up (strict if you can!)
5 Ring dip
Or 5 Muscle-up. In place of  Pull up/dip combo


Strength:
Back squat 6x10
Use the first two sets to establish your weight (it is ok to miss a rep or 2 on set 5 and 6).
After each set Oblique band twist 6 per side.

Skill:
Double Unders (8 mins)
 
Wod:
21-15-9-7-5-3-1 (15 min time cap)
Wall Ball
DB Box Step Over

Bonus:
Tabata Wall sit, 3 rounds
Team ABS!
        Plank/Run
        Partner med ball toss sit-ups
Leg push down

               
Tuesday
 
Warm-up:
PVC Shoulders
Band (chest)
 
Mini WOD:
4 Rounds
10 Push up
5 Burpee to plate

Skill:
Pair up, one works one keeps count.
30 second max rep sit up challenge.
 
Strength:
Bench 6x10
Use the first two sets to establish your weight (should be around 60-70% of 1RM)
It is ok to miss a rep or 2 on set 5 and 6.
After each set 10 landmine row

WOD:
Run 400M (or Row 500M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5
Run 200M (or Row 250M)
3 rnds:
DB snatch x6 (3 per side)
T2B x3
Sprint 100M (or Row 125M)
3 rnds:
DB snatch x6 (3 per side)
T2B x6

Bonus:
Tabata ABS!
4 Rounds 3 exercises
(if you did Abs on Monday you get the night off) 
 
Wednesday
 
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
4 Rounds
200M run
40M Farmer carry (equal load)
 
Strength:
EMO2M
Dead lift 6x10 (55%-60% of 1RM)
12 Single leg lateral bench jump up (6 per leg) https://www.youtube.com/watch?v=cqOD_6rW6eg

WOD:
21-15-9
Cal Row
Sumo high pull
KBS
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
(if you did Abs on Tuesday you get the night off)
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
4 Rounds
5 Power clean and jerk (light)
5 Bar facing Burpee over bar
 
Strength:
4xPress progression (5 strict press, 3 push press, 2 push jerk)
 
Skill:
Pair up, one works while one keeps count.
30 second max rep sit up challenge.
 
WOD:
Filthy 50 (team version). One person works at a time, the other holds a kettle bell (or DB).
You can’t start work until your partner has the KB off the ground.
Try to split work even but you can help if your partner is struggling.

For time:
50 Box jump (or step up)
50 Pull-ups or Jumping Pull-ups
50 Kettlebell swings
50 Walking Lunge (50 steps)
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders (100 Single unders)

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

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