Wednesday, August 8, 2018

Aug 6-12

High volume week! We are looking for 50-60 reps of the strength of the day.
We will be working with weights 60-75% of 1RM.
Watch the heat this week, drink lots of water.
Listen to your body, there is no shame in stopping early.

Monday

Warm-up:
Band (chest)
 
Mini WOD:
3 Rounds
10 Push up
5 Burpee
 
Strength:
Bench
2x10 close grip
10 pull up
2x10 narrow grip
10 pull up
2x10 normal grip
10 pull up
go up 5-20 lbs per grip
 
Skill:
Dead hang for time (work that grip)
 
WOD:
Baseline x3
500M row or 400M run
40 Squat
30 Sit up
20 Push up
10 Pull up
 
Bonus:
Tabata Wall sit (hold a plate if you want to get serious!). 30s on , 15s off, 4 rounds
 

Tuesday
 
Warm-up:
Band (Hips)
 
Mini WOD:
3 Rounds
15 Air squats
15 Sit up
 
Strength:
Front squat
3x10
Back squat
3x10
 
add 5 to 10 LBS each set
 
Skill:
Double Unders
 
Wod:
21-15-9(-7-5-3 if you want a little extra)
Wall Ball
DB Box Step Over
DB Thrusters
 
 
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 Single arm farmer carry (20M per side)
 
Strength:
EMO2M
Dead lift 6x10
 
WOD:
21-15-9
OH Plate walking lunge
Sumo high pull
KBS
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
 
 
Thursday
 
Warm-up:
Band (hips)
Barbell warm up

Mini WOD:
3 Rounds
10 DB Snatch (5 per side)
4 Lateral Burpee over DB
 
Skill:
Dead hang for time (work that grip)
 
Strength:
5x3 Squat Snatch (or power snatch with OH Squat)
3x10 Power Snatch
Accessory: 10 Double under or 5 DU attempts between sets
 
WOD:
AMRAP 15 Min
10 Push press
10 Calf raise
10 T2B
10 Plate front raise
10 Walking lunge (5 per side)
 
Bonus:
split into 2 groups
Group 1: 10 cals on the bike for time
Group 2: 10 cals on the rower for time
Switch (do 2 on each)

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

 
Saturday
9am Body by Bill.

6 comments:

  1. The figure looks cool. Thank you for sharing the collection.gangstar vegas mod apk zombie tsunami mod apk cooking fever mod apk

    ReplyDelete
  2. They are so useful that I can use them to solve issues. Thanks a million. I wait for next posts.They have lots of knowledge and tips. bestemailwithloveemailwithlove for free

    ReplyDelete
  3. I really want to express my gratitude to you. Your pieces of advice are very effective. The articles are useful. They help me so much. Can you continue uploading them frequently? I wait for them and always support you.Discount master by autoketing 2019 Product discount apps shopify

    ReplyDelete
  4. I see some good and updated working in your site. This team does really work hard and brings new information to its readers. I am connected with this blog very long and I am really thankful. Product discount master
    Product discount master app

    ReplyDelete
  5. Thanks for posting about this article, it contains real information that extends my understanding, I'm sure everyone will see it as well.
    https://bit.ly/2y8RMwK , https://bit.ly/2QslLr4, autoketing.com

    ReplyDelete