Monday, October 15, 2018

Please Note Schedule change 6PM workouts only Monday-Thursday

10/15-10/20 Double strength week 2
Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
2 rounds
250m row or 200m run
10 T2B
15 dead lift (light)
20 push ups

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

Strength 1:
4 set Bench (Pause on the chest)
70% to 80% 1RM max reps
Focus on acceleration off the chest.

Strength 2:
4 set Dead lift
70% to 80% 1RM max reps
Focus on solid body position.

Wod:
3 rounds
20 Push ups
10 Dips
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 Walking Lunge (DBs in the front rack or on shoulders)
 
Strength 1:
4 set Squat (Pause at the bottom)
70% to 80% 1RM max reps
Focus on depth on the bottom position.

Strength 2:
4 set C&J (touch and go)
70% to 80% 1RM max reps
Focus on clean mechanics.


WOD:
OPEN 18.5 (11.6 AND 12.5)
7-min AMRAP
3-6-9-12-15-etc of:
Thrusters RX 100/65 (Masters: 65/45, Scale: TBD)
C2B pullups (Masters: chin over bar pull ups, Scale: ring row)

Bonus:
Tabata ABS!
 
Wednesday
 
Warm-up:
Easy 500M row
PVC, Bands
 
Mini WOD:
2 Rounds
25 Double unders or 50 Singles
2x Shuttle run with 5 burpees

WOD:
Git-R-Done! (body weight chipper) 45min time cap.
½ mile run
50 Pull up
100 Push up
200 Sit ups
250/500 DU or single jump rope.
300 Squats

You can break this up any way you want. Do any rep scheme that will help you Git-R-Done within the time cap.
Suggested:
400m buy in and cash out
5 rounds of:
10 Pull up
20 Push up
40 Sit ups
50/100 DU or single jump rope.
60 Squats
Or:
10 rounds of:
5 Pull up
10 Push up
20 Sit ups
25/50 DU or single jump rope.
30 Squats
mix in 4 200M runs between rounds

Bonus:
No need, if you have anything left after that chipper you are a Hero!
 
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
EMOM, minute 1 do 1 rep, minute 2 do 2 reps, minute 3 do 3 reps …. Try and get to 10 reps!
Or
Death by Push ups
EMOM, minute 1 do 3 rep, minute 2 do 6 reps, minute 3 do 9 reps …. Try and get to 30 reps!


Wod 2:
Death by Burpee
EMOM, minute 1 do 2 rep, minute 2 do 4 reps, minute 3 do 6 reps …. Try and get to 20 reps!

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

 
Friday
Open gym
Do a variation of Tuesdays workout (Squat and Press)!
 
Saturday
I will be doing a 10:30 Birthday WOD for my wife (Lore). All are welcome to attend. It will be endurance and body weight focused. Yes there will be some running and rowing.
Schedule:
10:30-11:00 Warm up and work out practice.
11:00 Work out start. 1 hr time cap.
12:00 Post workout at Acapulco’s

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