Monday, September 17, 2018

9/17-9/22 5x5 find your heavy 5rep!



Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
8-6-4
Man makers (1:30 rest between sets).

Strength:
5x5 Back squat.
2 warm up sets.
Then increase weight to find your 5 rep max.
Lateral band twist between sets 10 each side.
 
Skill:
Banana (hollow hold)/Superman
Sliders: Seals and mountain climbers

Wod:
20 min AMRAP
15 Wall ball
10 Box Step Over
5M up and back Slider Seal walk

Bonus:
Abs!
               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
21-15-9
Cal row
Squat
Push up
 
Skill:
Pair up, one works one keeps count.
30 second max rep sit up, do 2 rounds each.
 
Strength:
5x5 Bench press.
2 warm up sets.
Then increase weight to find your 5 rep max.
Barbell row between sets x10.
 
WOD:
Danny
Max rounds in 20 minutes
30x Box jumps (24 inch)
20x Push press (115#)
30x Pull-ups

Bonus:
5 min row for max distance
 
Wednesday
 
Warm-up:
Easy 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
4 Rounds
25 Double unders or 50 Singles
40M Farmer carry (equal load)
 
Strength:
5x5 Deadlift.
2 warm up sets.
Then increase weight to find your 5 rep max.
Barbell hip thruster between sets x10.
 

WOD:
21-15-9
Cal row or cal bike
Stiff leg dead lift
Push up
Sit up
KBS (heavy Russian swings, focus on hip drive)
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Clean/Squat/Thruster (light)
200M run
 
Strength:
5x5 Hang C&J.
2 warm up sets.
Then increase weight to find your 5 rep max.
T2B between sets.
 
WOD:
Baseline from hell
5 Rounds for Time For Time:
500m Row or 400m Run
10 Pull ups
20 Push ups
30 Sit ups
40 Air Squats

 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am or 10am?

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