Wednesday, January 2, 2019

12/16-12/29




Short week! Workout  when you can!
Get on the board, do your 2min row challenge.



Wednesday This is all body weight (except wallball and KBS).
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
KB halo

BW Strength:
#1 Couplet (3 rounds) Chest and Back
Max reps, Ring push up
Max reps, Elevated feet Ring row

#2 Triplet (3 rounds) Hamstrings, Quads and Calf
15 wallball
15 calf raises

#3Triplet  (3 rounds) Shoulders, Bicep and Tricep
HSPU or Box pike PU
Dips
Ring curls

#4Triplet  (3 rounds) Core
4 Opposite arm, leg raised plank (10 second hold, do each side twice)
10 Roll outs or Plank sled push/pull
20 Russian twist

Take a 15 second rest between moves. Basically give yourself enough time to get in position for the next exercise. 1min rest between each couplet or triplet.
We are trying to get all of this work done in 30mins.

WOD: for time
40 Air squat
5 Burpee
30 Sit up
5 Burpee
20 Lunges
5 Burpee
10 KBS 53/35
5 Burpee
10 meter Bear Crawl (5m up and 5m back)
5 Burpee
10 KBS 53/35
5 Burpee
20 Lunges
5 Burpee
30 Sit up
5 Burpee
40 Air squat
(30 min time cap)

Thursday

Warm-up:
PVC and Bands

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

Strength 2:
4x10 DL (trap bar or regular bar)
10 Cal bike or row

Strength 3:
BI-TRI pump-up

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

Bonus:
Abs circuit:

Friday
Open Gym

Saturday
Open Gym

Sunday (Funday!) Use your fitness, do something fun.

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