TUESDAY
WARMUP
3 minutes: Ski-bike-or-row
then…
3 sets
10 Push ups
10 slam balls – LITE
10 KB swings- LITE to heavy by 3rd set
30s Plank hold
30s hold at rock bottom squat position (chest and head up/ keep lumbar curve= ACTIVE!)
STRENGTH
5 SUPERSETS
6 Bench Press
8 DB BENT OVER ROW
WOD
AMRAP 15
5 PUSH PRESS (75/55)
10 HAND RELEASE PUSH UP
15 SLAM BALL (30/15)
20 KB SWING (53/35)
WEDNESDAY = Thanks to Coach Owen
WARMUP
500m row,
1:00 ea. side lunge stretch,
1:00 ea. side calf stretch on pole,
1:00 ea. side calf release on KB*
*(Smash your Calf on the handle while sitting on the floor)
Strength- on a 15 min Clock
Work to heavy* Sotts press
*If heavy cannot be achieved, go for reps of a moderate weight.
WOD
7 Rounds for Time
5 Overhead Squats (95/65 lb)
Max Thrusters (95/65 lb)
2 minute Rest
THURSDAY
WARMUP
4 ROUNDS (8:00 CAP)
10 Bird Dogs
15 Scap Push-Ups
5/5 DB Around The Worlds
10 Single DB Strict Press
5 Up-Down Mountain Climbers*
*1 Rep = Go down for Up-Down. Complete 10 Mountain Climbers. Hop Feet back and stand.
STRENGTH
3 SETS
12 Pull-ups or 20 Ring Row
1:00 Side Plank (R)
1:00 Side Plank (L)
BENCHMARK WOD
“INFINITY LOOP”
4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/75)|(75/55)
10 Bar Facing Burpees
FRIDAY
WARMUP
200M RUN
THEN…
2 SETS
5/5 1-LEG RDL
10 UPRIGHT ROW W/ 2 DB
5 SLOW PUSH UPS (3 SEC UP/ 3 SECONDS DOWN)
10 BOOTSTRAPPERS
STRENGTH- ON THE 3:30
5 SETS
10 HEAVY SQUATS
WOD
5 RFT (12 MIN CAP)
12 SUMO DEADLIFT HI-PULL (SCALE TO DEADLIFT)
12 RING OR BOX DIPS
100M RUN (ADD 100M EACH ROUND)
EXTRA (OPTIONAL)
3 SETS
6 BARBELL ROLLOUTS
20 RUSSIAN TWIST (2CT)
15 SUPERMAN
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