Monday
Comments
Warmup (WU)
2 Rounds
30″ Bar Hang L-Sit
6 + 6 Mix Grip Pull Ups
6 + 6 Kettlebell Bottom Up Thruster
200m Jog
Strength (SE)
Front Squat
Every 90″ x 6 Sets
6 reps – Start @60% 1RM and build by feel, go heavy!!
Then
Double Kettlebell Mix Rack Over Head Bulgarian Split Squat
5 Sets x 6 + 6 – @2×12/8kg
90″ rest b/s
Conditioning (MC)
Fall Series – WOD 1 Qualifier
Drakkar
Tuesday
Comments
Warmup (WU)
Yoga Barbell “Clean” Routine
3 Sets of
5 Hang Muscle Clean
5 Half Front Squat
5 Hip Power Clean
5 Hang Power Clean
5 High Box Jump
5 Tall Clean
5 Hip Squat Clean
5 Hip Power Clean
Power (PE)
Every 20″ x 4′ perform:
3 Hang Power Clean & Jerk @70% 1RM (Bouncing Allowed)
Then
Every 20″ x 4′ perform:
3 Squat Jerk @40% 1RM (From Ground)
Then
In a 6′ window time find:
1RM Hang Power Clean & Squat Jerk
Conditioning (MC)
AMRAP 8′
20 Double Dumbbell Snatch @22.5/15kg
15 Bar Muscle Ups
1k Row
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ ON – Scapula Plank Push Ups
30″ OFF – Inch Worm Walk
15 Samson Lunges Alt.
Strength (SE)
Barbell Push Press
5 Sets x 5 @50/35kg
90″ rest b/s
Pendlay Row
EMOM 4′
12 reps @50/35kg
Kipping Pull Ups
EMOM 6′
6 reps
Conditioning (MC)
Row Exhaustion Test
Every 3′ add 20 Watt till exhaustion – Start @150/130w
Thursday
Comments
Endurance (ED)
Warm Up
5 Sets
5 Cal Easy
5 Cal Medium
5 Cal Hard
Workout
5′ Max Calories
Then 2′ active recovery and move on
5 Sets x 1′ Max Calories
30″ rest b/s
Then move on
10 Sets x 30″ Max Calories
15″ rest b/s
Cool Down
1′ Medium Erg/Bike
1′ Easy Erg/Bike
200m Walk
2′ Breathing Work
30″ Square Breathing – 5″ Time
15″ Apnea + 15″ Normal Breath
Friday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Routine
3 Sets of
5 Hang Muscle Snatch
5 Half Over Head Squat
5 Hip Squat Snatch
5 Hang Squat Snatch
5 Snatch Balance
5 Drop Snatch
5 Tall Power Snatch
5 + 5 Over Head Reverse Lunges
Power (PE)
Over Head Squat (From Ground)
Every 2′ x 5 Sets perform:
5 reps @75% 1RM
Squat Snatch
Every 1′ x 8′ perform:
2 (Touch & Go) reps @70% 1RM
Conditioning (MC)
For Time
Karen
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
200m Jog
1′ Row
10 Rower Pike Ups
Strength (SE)
Deadlift
Every 30″ x 5′
1 reps @90% 1RM
Deadlift Back Off
4 Sets x 4 – @80% Daily 90%
90″ rest b/s
Conditioning (MC)
For Time
42 – 30 -18 Double Unders
21 – 15 – 9 Double Dumbbell Hang Clean & Jerk