Monday, December 10, 2018

12/10-12/15 Improvements will come with consistent effort.



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

Strength 1:
5 set Bench
50% 10 reps
60% 10 reps
70% 8 reps
80% 5 reps
85% 2-3 reps

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

Strength 2:
5 set Dead Lift
50% 10 reps
60% 10 reps
70% 8 reps
80% 5 reps
85% 2-3 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
KB Halos
 
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 reps
60% 10 reps
70% 8 reps
80% 5 reps
85% 2-3 reps
Do 12 sit-ups between each set

Strength 2:
Press
50% 10 reps (strict)
60% 10 reps
(use this as a warm up for the WOD)
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:
4 station strong man, 4 rounds, 45sec on/15sec off
Battle ropes
Sled push
Log press
Farmers carry
 
WOD:
15 minute AMRAP
250M row
5x Pull up
10x Push up
20x KB Sumo high pull
30x Sit ups
 
Bonus:
2 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
4 Man Makers
25 DU or 50 Singles

Strength 1:
5x5 Bench
Accessory: Oblique band twist

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

Strength 2:
5x5 Dead Lift
Accessory: Calf raises

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

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

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 10 reps (or more!)

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

 
Friday
Open gym
Do a variation of Tuesdays workout (Squat and Press)!
 
Saturday/Sunday
Go for a hike, walk, run, ski or snowboard. Do something fun. Use your fitness.

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