*** As most of you know, we're going to an "always off" schedule on Sundays.***
Rest day today.
*** As most of you know, we're going to an "always off" schedule on Sundays.***
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Class times: 8 AM, 9 AM and 10 AM
-------- Warm Up: Run 400m, active warmup and mobility work. -------- WOD: AMRAP 12 minutes 20 wall ball (20#/12#) 12 pull up 2 thruster (135#/95#) ----------- 8 X -- 25m sled push ( 135# / 90 # ) *Rest 60 seconds between rounds -------- Remember...with the new schedule...Sundays will always be an off day. Warm Up: Row 500m, then 2 to 3 rounds of the following...5x strict press, 10x push press, 10x jerk, stretch and mobility of your choice. *Start off light and increase the weight each round. ---------- Strength: Work up to a 1 RM push press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set. ----------- WOD: Complete 5-4-3-2-1 reps of the following... Deadlift A (275/225) , B (225/185), C (205/135) Muscle up ( B and C do scaled version we've worked on recently) Overhead squat A (225/155), B (185/105), C (135/ 75) ------------ Core: 3 rounds - 15 toes 2 bar , 10 banded good mornings Warm Up: Run 400m then dynamic movements of your choice. (Band assisted pullups...lighter KB swings than you will use during the WOD...normal dynamic warmup movements and mobility that we normally do.) *** This should take no more than 10 minutes*** ----------- WOD: 8 rounds -- every 2 minutes perform the following... 60 second max distance row 15x KB swing (32kg/24kg) *Your final score is meters rowed (The sooner you get the KB swings done...the longer you'll have to set up and hit the next row.) ----------------------- Endurance: 4x400m sprints *Full recovery between sprints. (Your breathing has recovered to normal rate...so maybe 3 minutes.) ---------------- Core: 100x 4-count flutter kicks (video below) Warm Up: Row 500m, then 3 rounds of the following...10x push up, 10x dips, 10x bench press, stretch of your choice. *Start off light and increase the weight each round. ------------- Strength: Work up to a 1 RM bench press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set. ------------- WOD: "Death by Clean". On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute. 175 M / 135 W *When you can't finish the required # of reps in the given minute... sprint 800m. -------------- Core: 3 rounds - 15x WTD (weighted) sit ups (45#/25#), 10x WTD back extensions (45#/25#) Warm Up: Run 400m, then junk yard dog (Some of you know what this is already...some don't.) .
-------- Next warm up to a 1 RM snatch. -------- Work Capacity: 5 Rounds - Complete AMRAP in 3 minutes of the following... 3x Power snatch (135/40kg) 6x push up 9x box jump (30in/24in) *rest 1 minute between each 3 minute AMRAP ------------ Endurance: 20 rounds - 30 second max effort row, 30 seconds rest ------------ Core: 50x GHD sit ups (if capable) or flytraps. Wendler Week 4, Bench Press:
Warmup lifts - Then 5 @ 40%, 5 @ 50% and 5 @ 60% --------- Wod: 2 Minute Tests with 1 minute in between each exercise Max Rep Wallballs 20/14 Max Rep Pullups Max Rep Double Unders Max Rep Toes to Rings Max Rep Thrusters 95/65 ------------- Collect 1 minute of false grip hang WOD#1 “Randy” 75 Snatches for time 75M/45W rest approx 10 mins then: WOD#2 2 Rounds for time 1000 Meter Row 30 Kettlebell Swings 70M/53W 2 Rope Ascents or 10 pullups Many of you have seen the video below with Josh Everett before. It's a great instructional...watch it again please. |
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