Monday, August 20, 2018

8-20 / 8-25


8/20-8/25 Mid Volume Week 1.
We are looking to get 30 good quality reps of the primary strength per day.
 
Monday
Warm-up:
Band (Hips)
Barbell Warm-up
Mini WOD:
3 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, 5 Ring dip (or 3-5 Muscle-ups)
Strength:
2 Warm up sets to build to a 6 rep set weight.
Back squat 5 sets x 6 reps
After each set 45 sec plank
Skill:
Double Unders
Wod:
5 rounds of:
Squat/Clean/Thruster x5
15 Cal Row
Time cap 15 mins.
Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.
 
Tuesday
Warm-up:
Band (chest)
Mini WOD:
3 Rounds
10 Push up
15 Double Unders
Strength:
2 Warm up sets to build to a 6 rep set weight.
Bench 5 sets x 6 reps
After each set 5 pullups
Skill:
Handstands (holds, push up, free standing)
WOD:
Run 400M buy in and cash out
“Elizabeth”
21-15-9 of:
Clean
Ring dip
Bonus:
Drive the bus wall sit 6 rounds of 20sec on/10sec off
 
Wednesday
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
Mini WOD:
3 Rounds
200M row
5 Burpee
Strength:
2 Warm up sets to build to a 6 rep set weight.
Deadlift  5 sets x 6 reps
Barbell hip thruster
WOD 1:
Timed mile run! (or 2000M row)
WOD 2:
AMRAP 10min
KBS x15
Sit ups x15
Box jump x15
Sit ups x15
 
Thursday
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
Mini WOD:
3 Rounds
5 Squat snatch (or power snatch and OHS)
5 T2B or K2E
Strength:
Fran
21-15-9
Thruster
Pull-up
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

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