Monday, August 13, 2018

8/13 - 8/18

8/13-8/18 Volume week 2

Monday

Warm-up:
Band (Hips)

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

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

Wod:
21-15-9(-7-5-3 if you want a little extra)
Wall Ball
DB Box Step Over

Bonus:
Tabata Wall sit, 4 rounds


Tuesday

Warm-up:
Band (chest)

Mini WOD:
3 Rounds
10 Push up
5 Burpee to plate

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

Skill:
Dead hang challenge

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 x5
Sprint 100M (or Row 125M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5

Bonus:
Tabata Wall sit, 4 rounds


Wednesday

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

Mini WOD:
3 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


Thursday

Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Power clean and jerk (light)
5 Bar facing Burpee over bar

Strength:
3xPress progression (5 strict press, 3 push press, 2 push jerk)

Skill:
Handstands (time to get upside down)

WOD:
Grace
30 Clean and jerk 135/95 for time

Bonus:
Timed mile run! (or 2000M row)


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

Saturday
9am


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