Monday
Comments
Warmup (WU)
2 Rounds
30″ Matador or Ring L-Sit
6 Burpees hin Ups
6 + 6 Kettlebell Windmill
200m Jog
Strength (SE)
Bench Press
Every 90″ x 6 Sets
6 reps – Start @60% 1RM and build by feel, go heavy!!
Then
Double Kettlebell Declined Bench Press Alt. (Over Head Hold)
5 Sets x 6 + 6 – @2×16/12kg
90″ rest b/s
Conditioning (MC)
Fall Series – WOD 2b Qualifier
Hati
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 Power Clean & Jerk @60% 1RM (Touch & Go)
Then
Every 20″ x 4′ perform:
1 Split Jerk @80% 1RM (From Rack)
Then
In a 6′ window time find:
1RM Power Clean & Split Jerk
Conditioning (MC)
Death by
1) 1 Rope Climb + 7 Double Dumbbell Deadlift @22.5/15kg
2) 6 Burpees Box Jump Over + 8 Double Dumbbell STOH
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ Diamond Push Ups
30″ Sit Ups
20 Cal Bike
Strength (SE)
Barbell Push Jerk
5 Sets x 5 @50/35kg
90″ rest b/s
Double Kettlebell Z Press
EMOM 4′
8 reps @2×12/8kg
Chest to Bar Pull Ups
7.7.7.5.5.5.3.3.3 and way back
30″ rest b/s
Conditioning (MC)
For Time
2k Row
25 Double Dumbbell Step Over @2×22.5/15kg
20 Box Jump Over
15 Strict HSPU
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)
Front Box Squat
Every 2′ x 5 Sets perform:
5 reps @90% 1RM
Power Snatch
in a 15′ window find:
3RM
Conditioning (MC)
For Time
2 Round
6k Assault Bike
100 Double Unders
15 Toes to Ring
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
12 Down & Up
1′ Row
10 Pegboard Leg Raises
Strength (SE)
Pin Deadlift
Every 30″ x 5′
2 reps @110% 1RM
Deficit Deadlift Back Off
4 Sets x 4 – @60% 1RM
90″ rest b/s
Conditioning (MC)
For Time
Hero Wod – Bradshaw