Monday, August 27, 2018

8/27-9/1


Volume week 2

Monday
 
Warm-up:
Band (Hips)
 
Mini WOD:
3 Rounds
4 Long jumps to full squat
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:
5 Rounds:
5 Clean/Squat/Thruster (done as one movement)
10 V ups (or situps)
200M Row

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:
3 Rounds
10 Push up (inchworm in /out of pushup position for first and last pushup)
5 Burpee to plate
(first round slow and easy, last round fast and hard)

Skill:
Pair up, one works one keeps count.
30 second max rep sit up, do 2 rounds each.
 
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)
2 rnds:
5 Strict press
5 T2B
Run 200M (or Row 250M)
2 rnds:
5 Push press
5 T2B
Sprint 100M (or Row 125M)
2 rnds:
5 Push jerk
5 T2B

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)
10 Exercise ball leg curls

WOD:
21-15-9
Cal row or cal bike
Box jump
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, do 2 rounds each.
 
WOD:
Filthy 50 (team version). One person works at a time, the other does a hold.
You can’t start work until your partner is in the hold position
Try to split work even but you can help if your partner is struggling.

For time:
50 Box jump (or step up)
, hold: plank
50 Pull-ups or Jumping Pull-ups
, hold: wall sit
50 Kettlebell swings
, hold: hollow body
50 Walking Lunge (50 steps)
, hold: KB
50 Knees to elbows
, hold: plate overhead
50 Push press
, hold: plank
50 Back extensions
, hold: wall sit
50 Wall ball shots
, hold: hollow body
50 Burpees
, hold: KB
50 Double unders (100 Single unders)
, hold: plate overhead

 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Body by Bill. It was  a great workout last week, come down and give it a try.

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