Wednesday, November 14, 2018

11/12-11/17

  this week we are dropping the reps and upping the weight.
 
Monday
 
Warm-up:
Bench and DL
 
Mini WOD:
2 rounds
15 push up
5 burpee over bar
 
Strength (4 rounds, done as a 4-movement set)
Bench, 6-8 reps
Windshield wipers, 4 per side
DL, 6-8 reps
V-up, 10-12 reps
 
Skills:
Gymnastics Rings.
Front support, MU progression, skin the cat.
 
Wod: Team of 2 “the Iron Segue” 9 min clock
Part A
6 rounds for time
6 Pull up
6 DL 
Part B
Max Cal Row
 
Partner 1 is rowing, Partner 2 is working the couplet.
You can switch at any time. If you finish the couplet before 9:00
You can switch off on the rower.
 
This is from the Dec 1st Barbells for Bootstraps Contest
 
Abs!
 
 
Tuesday
 
Warm-up:
Squat & shoulders
 
Mini WOD:
2 rounds:
UP and Back: Long jump with squat
UP and Back: slider seal crawl
UP and Back: Long jump with squat
Slider mountain climbers
 
Strength (4 rounds, done as a 4-movement set)
Squat, 6-8 reps
Wall ball, 10 reps
C&J (or snatch) 6-8 reps
DB row, 10 reps each side
 
Skills:
Handstands
 
WOD: “Bootstraps Beatdown”
Done as a team of 2, set 13 mins on the clock
 
0-8mins, AMRAP
30 Shoulder to Overhead, Rx 135/95, Masters 115/75, Scaled 95/65
20 Syncro Bar Facing Burpee
 
8-13mins
Build to a max complex of:
Clean+Hang Clean+Jerk
 
This is from the Dec 1st Barbells for Bootstraps Contest
 
Bonus:
Tabata ABS!
 
 
Wednesday
 
Warm-up:
Row, Bike or Jump Rope for 5 mins.
 
WOD: “Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
 
WOD 2: Strong man FGB
2 Rounds For Total Reps in 11 minutes
1 minute Sled Push
1 minute Battle Ropes
1 minute Farmer Carry
1 minute Log Clean and Press
1 minute Plank Hold
1 minute Rest
 
 
 
Thursday
 
Warm-up:
Chest and Shoulders with bands and PVC
3 rounds
30 sec battle ropes
1:30 row
 
Strength (4 rounds, done as a 4 move set)
Incline DB Bench, 10-12 reps
Plate Sit up, 10-12 reps
Walking lunge, 10-12 reps  (barbell or DB)
Burpee, 7 reps
 
Skills:
Handstands!
 
Wod:
Make your own WOD Day!
It is kind of like make your on Ice Cream Sunday, only better!
Team will pick moves and reps.
AMRAP or Rounds for Time?
 
Bonus:
Tabata wall sit with plate “Drive the bus”
40 sec hold, 20 sec rest
 
 
Friday
 
Open gym 
or: 
 
Warm-up:
Dynamic
 
Mini WOD:
 
2 Rounds
8 Wall Ball
8 V-ups
6 KB C&J (3 per side)
 
Strength 1:
3x3 Front Squat
3x3 Back Squat
 
Strength 2:
4x3 C&J
 
Wod:
5 Rounds
15 Cal Row
8 KB C&J
15 Cal Bike
8 T2B
 
Bonus:
Tabata ABS!
 
Saturday
Open gym

No comments:

Post a Comment