Monday, December 3, 2018

12/3/18-12/7/18

 Double or single strength.
If you come 2 days pick the double strength that you didn’t do the week before and chipper. You can do the work outs on any days that you can make it in. Ask for help if you need to review the moves.

Monday

Warm-up:
Dynamic, Bands (hips and chest)

Mini WOD:
1 Push up, 10 squats
2 Push up, 11 squats
3
4
5
6 Push up, 15 squats


Strength 1:

5x5 Bench
10 DB row per arm


Strength 2:

5x5 Back squat
10 V-Up



Wod: 4RFT
20 Box Jump
20 Push Up
10 Wall Ball
10 Dips

Abs (3 moves, 4 rounds)

Stretch

Tuesday

Warm-up:
PVC and Barbell

Mini WOD:
5 rounds EMOM
Complex x4
Bar Burpee, clean to front squat, thruster

Strength 1:
5x5 DL
20 DU

Strength 2:
5 rounds
Complex
3 Clean, 2 Push press, 2Jerk
10x Ring Bicep curl

Skill: Handstands!

WOD: ABS+ 5 rounds
20 Sit up
20 Squat
15 V up
16 DB curl (8 per arm)
15 hollow rock
16 DB Tricep kick back

Stretch.

Wednesday

Warm-up:
2RNDS
250M Row
25DU or 50 Singles

WOD #1:
Tabata 45sec on / 15sec off
Row
Jump rope
Bike
Battle ropes / squat (every time you drop the ropes do 10 squats)
Box step (high intensity)
Rest
Do 5 rounds , it will take 29 mins

WOD #2:
EMOM 10
5 Pull ups/Ring Row
5 Burpee

WOD #3:
Tabata Abs.
4 rounds, 30 sec on 15 off
Situps
Right side plank
Left side plank
Hollow hold

Thursday

Warm-up:
PVC and Bands

Strength 1:
4x10 Incline DB Bench
4x 10 T2B

Strength 2:
4x10 SLDL
10 Cal bike or row

Wod:
EMOM 16
Even: 15 KBS 72/53
Odd: 30 DU or 60 Singles

Bonus:
Abs circuit:

Friday
Open Gym

Saturday
Open Gym

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