Tuesday, October 9, 2018

10/8-10/13 Double strength week 1

10/8-10/13 Double strength week 1
Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
2 rounds
250m row
20 stiff leg dead lift
20 push ups
20 V-ups or sit ups

Bonus:
5 min row for max distance
Write your total meters on the challenge board.

Strength 1:
5 set Bench
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Strength 2:
5 set Dead Lift
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Wod:
3 rounds
20 KBS
20 Box Jumps
10 Ab wheel or bar roll outs (can also use the rings)

               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
3 rounds:
10 Cal row / Cal bike
10 Wall Ball
10 Plate overhead walking lunges (5 per leg)
 
Strength 1:
5 set Squat
50% 10-12 reps
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

Strength 2:
5 set Press
50% 10-12 reps (strict)
60% 10-12 reps
70% 8-10 reps
80% 5-6 reps
85% 4-5 reps

WOD:
Grace
30 C&J 135/95# for time

Bonus:
Tabata ABS!
 
Wednesday
 
Warm-up:
Easy 500M row
PVC, Bands
 
Mini WOD:
3 Rounds
25 Double unders or 50 Singles
4 Standing long jumps with full squat landing.
 
Strength:
5 station strong man, 3 rounds, 45sec on/15sec off
Battle ropes
Sled push
Tire flip or sledge hammer
Log press
Farmer carry
 
WOD:
15 minute AMRAP
200M run
5x Pull up
10x Push up
20x Sumo high pull
30x Sit ups
 
Bonus:
5 min row for max distance (if you didn’t do it Tuesday)
Write your total meters on the challenge board.
Or ABS!
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Man Makers
200M run
 
Bonus:
5 min row for max distance
Write your total meters on the challenge board.

Strength 1:
5x5 Bench

Strength 2:
5x5 Dead Lift

Wod 1:
Death by Pull ups
Or
Death by Push ups

Wod 2:
Death by Burpee

EMOM, minute 1 do 1 rep, minute 2 do 2 reps, minute 3 do 3 reps …. Try and get to 10 reps!

 
Bonus:
Tabata wall sit with plate “Drive the bus”

 
Friday
Open gym
Do a variation of Tuesdays workout (Squat and Press)!
 
Saturday
9am or 10am?

1 comment:

  1. . I was extremely depressed and homesick. I had to learn to walk all over again, but with each day walking turned into jogging which turned to sprinting. Everyday things got a little better. do these guys do good work

    ReplyDelete