Tuesday, January 8, 2019

1/7-1/12 Set your goals for 2019.


Get on the board, do your 2min row challenge. Last week!

Monday
Warm-up:
Bench (band chest & push ups) and DL (barbell SLDL & good morning)
 
Mini WOD:
2 rounds (2-3 min rest between sets)
2 min row challenge.
Use the first one as a warm up, Go for it on the second pull.
 
Strength 1:
Bench
2 set building
4 set working
5-8reps
Accessory: Oblique band pull
 
Strength 2:
Dead lift (high handle trap bar)
2 set building
4 set working
5-8reps.
Accessory: V-up
 
Wod: 20 min AMRAP
10 DB Box Step Overs
10 KB Sumo High Pull
10 Spiderman Pushup
10 T2B
5 Dips
5 Pullups 
 
Tuesday
Warm-up:
Squat & shoulders
 
Mini WOD:
3 rounds:
25 DU or 50 Single under jump rope
10 Wall Ball
10 C&J (Easy set of 10)
 
Strength 1:
Back Squat
2 set building
3 set working
5-8reps
Accessory: DUBS! Practice double unders
 
Strength 2:
DT
·         5 Rounds For Time
·         12 Deadlifts (RX 155/105 lb, Masters 115/75lb, Scaled 95/55 lb)
·         9 Hang Power Cleans (RX 155/105 lb, Masters 115/75lb, Scaled 95/55 lb)
·         6 Push Jerks (RX 155/105 lb, Masters 115/95lb, Scaled 95/55 lb)
 
 
WOD: 21-15-9
Sit ups
Pull ups
 
Bonus:
Tabata ABS!
 
 


Wednesday
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 Couplet (3 rounds) Hamstrings, Quads and Calf
10 wallball
10 calf raises (per leg)

#3Quad  (3 rounds) Shoulders, Bicep and Tricep
Lateral DB raise
Dips
Front Plate raise
DP curls

#4Triplet  (3 rounds) Core
8 T2B or K2E
10 Roll outs with wheel or Ring extension from knees
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: 5 rounds for time
500M row
¾ Mile bike
100 Single unders, 50 Dubs if you got them.
(30 min time cap)

Thursday

Warm-up:
PVC and Bands
Last chance, 2min row challenge.

Strength 1:
4x10 Incline DB Bench
4x10 Landmine Row

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

Strength 3:
BI-TRI pump-up, 4 moves, 3rounds:
Cable curl
Cable pull down
DB curl
DB Tri kick back

Wod:
EMOM 16
Even: 8 Thrusters
Odd: 8 Burpees over bar

Bonus:
Abs circuit:

Friday
Open Gym

Saturday
Open Gym

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

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