Monday, September 24, 2018

9/24-9/29 5x5 start at your heavy 5rep from last week!



Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
500m row
20 squats
10 T2B
250m row
15 squats
8 T2B
100M row
10 squat
6 T2B

Strength:
5x5 Back squat.
2 warm up sets.
After warmup start at your heavy 5RM from last week, you may need a spot on the last few sets.
10x V-up.
 
Skill:
Hand stands and hand stand pushups

Wod:
5 rounds:
10 Burpee
20 DB walking Lunges (10 per leg). DB in front rack or on shoulders.
5M up and back Slider Seal walk (its back again this week!)

Bonus:
Abs!
               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
21-15-9
Ring row
Squat
Push up
 
Skill:
 
Strength:
5x5 Bench press.
2 warm up sets.
After warmup start at your heavy 5RM from last week, you may need a spot on the last few sets.
Landmine T bar row between sets x10.
 
WOD:
Cindy
Max rounds in 20 minutes
5x Pull-ups
10x Push-ups
15x Squats

Bonus:
5 min row for max distance
Write your total meters on the challenge board.
 
Wednesday
 
Warm-up:
Easy 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
3 Rounds
25 Double unders or 50 Singles
40M Farmer carry (equal load)
 
Strength:
5x5 Deadlift.
2 warm up sets.
After warmup start at your heavy 5RM from last week, you may need a spot on the last few sets.
Barbell hip thruster between sets x10.
 

WOD:
4 Rounds:
200M run
10x Bulgarian Split squats 5 per leg
20x Sumo high pull
30x Sit ups
 
Bonus:
5 min row for max distance (if you didn’t do it Wednesday)
Write your total meters on the challenge board.
 
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.
After warmup start at your heavy 5RM from last week, you may need to do singles on the last few sets.
T2B between sets.
 
WOD:
5 rounds:
Run 200m
10x Lateral DB raise
10x DB curl
10x Front DB raise
10X DB Tricep extension
Keep the weight light for the lateral and front raise.

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

No comments:

Post a Comment