Monday, June 25, 2018

6/25-6/30 Mid Volume Week 2.


We are looking to get 30 good quality reps of the primary strength per day.
Monday
Warm-up:
Band (Hips)
Mini WOD:
3 Rounds
16 DB Walking Lunge (8 per leg)
5 Burpee to plate
 
Strength:
2 Warm up sets, build to a 6 rep set weight.
Front squat 3 sets x 6 reps
Back squat 3 sets x 6 reps
6 Windshield wipers or T2B or K2E between sets
 
Wod:
G-Town Throwdown Wod 1
7Min EMOM Ascending weight thrusters
Min 1- 2 Reps RX 95/65 Scaled 45/35
Min 2- 2 Reps RX 115/75 Scaled 65/40
Min 3- 2 Reps RX 135/85 Scaled 75/45 
Min 4- 2 Reps RX 155/90 Scaled 85/55
Min 5- 2 Reps RX 185/95 Scaled 95/60
Min 6- 2 Reps RX 195/100 Scaled 115/65
Min 7- 2 Reps RX 205/105 Scaled 135/75
If you fail a lift go back to the last completed weight and finish the workout
 
G-Town Throwdown Wod 2
7Min AMRAP
Power clean 95/65
Run 200M

 
Tuesday
Warm-up:
Band (chest)
Mini WOD:
3 Rounds
10 Push up (round 1 Diamond, round 2 close, round 3 normal)
15 Double Unders or 30 single under
 
Strength:
2 Warm up sets, build to a 6 rep set weight.
Bench 5 sets x 6 reps
After each set 8 DB row per arm
 
Skill:
Wod setup and practice
WOD:
"666" WOD
6 Rounds For Time:
6 Front Squats RX 115/75, Scaled 75/45
6 Pull-Ups
6 Bench Press RX 185/95, Scaled 95/65
6 Dead Lift RX 185/95, Scaled 95/65
6 Barbell Rows RX 115/75, Scaled 75/45
6 Shoulder-to-Overhead RX 95/65, Scaled 45/35
25 min time cap

Wednesday
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning, thruster)

Mini WOD:
3 Rounds
200M row
10 KBS 53/35

Strength:
2 Warm up sets, build to a 6 rep set weight.
Deadlift 5 sets x 6 reps
10 Bench hip thruster

WOD 1:
Drive the bus wall sit challenge X2

WOD 2:
AMRAP 15min
KB or DB snatch x12
V ups x12
Wall Ball x12
V ups x12
Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.

Thursday (6:00 combined class)

Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
Mini WOD:
3 Rounds
5 Pullup or Ring Row
200M run or 250M row

Strength:
Clean and Jerk 5 sets of 6 reps

WOD:
“Team Strongman”
3 rounds, 2 mins at each station, partners work one at a time
Sled push (partners alternate every up and back)
Battle ropes (partners alternate every 20 sec)
Log Press (partners alternate every 5 reps)
Sledge hammer (partners alternate every 20 reps)
Farmer carry (partners alternate every up and back)
Bonus:
Thirsty Thursday! Bring a beverage to enjoy post workout.
Friday
Open gym. Pump up day or do a missed workout.

Saturday
9am Workout with Bill
10am Nutrition workshop with Bill

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