Monday, July 16, 2018

Tuesday- Thursday

Tuesday
Warm-up:
PCV (shoulders and wrists)
Barbell warm up
 
Mini WOD:
3 Rounds
5 DL (light)
5 Clean and Jerk (same as DL)
5 Burpee over bar
 
Strength:
Dead Lift
Set 1 50% 12 reps
Set 3 60% 10 reps
Set 3 and 4 70% 6-10 reps

Clean and Jerk
Set 1 50% 12 reps
Set 3 60% 10 reps
Set 3 and 4 70% 6-10 reps

 
WOD:
5 Rounds
15 Box jump
10 Clean and Jerk
250M row

Cool-Down

Wednesday
Make up day, if you were out either Monday or Tuesday do the missed workout.

Skills day
Warmup (full body)

Handstand
Wall walk up
Kick up to the wall
Kipping HSPU
Strick HSPU
Free standing handstands and handstand walk

Muscle Up (rings)
Pull ups
Dips
Jumping MU
Band assist MU

Paralletts
Front support, shoot through to rear support, then dip.
L-sit
Press to shoulder stand

Rope Climbs
Sitting on flood to standing
Foot grip climbs
Arms only climb

Jump rope
Single unders
Double under practice and progression.

Oly lift work.
OHS
Snatch

Wod:
2000M row for time or 1 mile run for time

Cool-Down

 
Thursday (6:00 combined class)
 
This is all body weight (except wallball and KBS).
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
KB halo

BW Strength:
#1 Couplet (4 rounds) Chest and Back
Max reps, Ring push up
Max reps, Elevated feet Ring row

#2 Triplet (4 rounds) Hamstrings, Quads and Calf
15 wallball
15 calf raises

#3Triplet  (4 rounds) Shoulders, Bicep and Tricep
HSPU or Box pike PU
Dips
Ring curls

#4Triplet  (4 rounds) Core
4 Opposite arm, leg raised plank (10 second hold, do each side twice)
10 Roll outs or Plank sled push/pull
20 Russian twist

Take a 15 second rest between moves. Basically give yourself enough time to get in position for the next exercise. 1min rest between each couplet or triplet.
We are trying to get all of this work done in 30-35mins.

WOD: for time
50 Air squat
10 Burpee
40 Sit up
10 Burpee
30 Lunges
10 Burpee
20 KBS 53/35
10 Burpee
10 meter Bear Crawl
10 Burpee
20 KBS 53/35
10 Burpee
30 Lunges
10 Burpee
40 Sit up
10 Burpee
50 Air squat

Cool-Down
 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Workout with Bill
10am Nutrition workshop with Bill

No comments:

Post a Comment