Monday, October 1, 2018

Oct 1-6

10/1-10/6
Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
500m row
20 squats
10 V-ups
250m row
15 squats
8 V-ups
100M row
10 squat
6 V-ups

Strength:
3x5 Front squat.
3x5 Back squat.
Increase weight each set (20/10). Use your 5 RM Back Squat and work backwards to get your starting weight.
T2B
 
Skill:
L Sit

Wod:
“1777” EMOM
Min 1- 17 Air Squat
Min 2- 7 Thrusters
Min 3- 7 Burpee
Repeat 4 times (12 mins total)

Bonus:
Abs!
               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
3 rounds:
10 Cal row
10 Wall Ball
10 Ring push up
 
Skill:
 
Strength:
3x5 Bench press.
Increase weight each set (20/10). Use your 5 RM and work backwards to get your starting weight.
3x5 Floor press.
Start at 5RM bench and add weight each set.

8-10 Pull ups (or ring row) between sets
 
WOD:
3 rounds of Barbra:
·         20 Pull-Ups
·         30 Push-Ups
·         40 Sit-Ups
·         50 Air Squats
·         3 Minutes rest between rounds (optional)

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
4 Standing long jumps with full squat landing.
 
Strength:
10 at 50% 1RM Deadlift
8 at 60% 1RM Deadlift
7 at 70% 1RM Deadlift
6 at 80% 1RM Deadlift
Moderate intensity 10M shuttle run up and back x3.
 

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 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
 
Strength:
5 Rounds:
5/3/2 strict press/push press/jerk (done as a single set)
Plate sit-ups x12.

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

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

1 comment:

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