Friday February 14
Strength - deadlift (% based off 90% of new 1 rep max) Warmup 5 reps x2 Set 1 70% 3 reps Set 2 80% 3 reps Set 3 - 90% 3+ reps WOD - Partner Cindy (20 min amrap) Rx 5.pullups 10 push-ups 15 air squats ****alternate rounds
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Thursday February 13
Power Cleans - 3.3.3.3.3 (75% of max) WOD - 3 RFT Rx RUN (800m, 400m, 200m) Box jumps - 24/20" (50, 25,15) Ring Dips - (30,20,10) SDHP - 115/75# (50,25,15) L2 RUN (800m, 400m, 200m) Box jumps - 20/18" (50, 25,15) Banded Ring Dips - (30,20,10) SDHP - 85/45# (50,25,15) L1 RUN or Row (800m, 400m, 200m) Box jumps or step ups - 18/12" (50, 25,15) Tricep dips SDHP - 65/25# (50,25,15) Wednesday February 12
Strength - bench press or press Warmup 2 sets of 5 reps (% based off 90% of new 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 - 90% 3+ reps WOD - Annie (Benchmark) Rx 50.40.30.20.10 DU Sit-ups L2 DU (1/2) Sit-ups L1 JR (triple) Sit-ups Tuesday February 11
Skill - DU - tabata x 6 WOD - 3 rounds Rx 400m row 25 Thrusters 95/65 20 jumping lunges 15 ring pull-ups (rings to chest) 10 Burpees L2 400m row 25 Thrusters 75/45 20 jumping lunges 15 ring pull-ups 10 Burpees L1 400m row 25 DB Thrusters 55/25 20 step ups 15 modified pull-ups 10 Modified Burpees Monday February 10
Strength - back squat (% based off 90% of new 1 rep max) Warmup - 2 sets of 5 reps Set 1 70% 3 reps Set 2 80% 3 reps Set 3 - 90% 3+ reps WOD - 15 min amrap Rx 5 HSPU 10 Pistols (below parallel) 15 Deadlifts 135/95 L2 5 HSPU (1 mat) 10 Pistols 15 Deadlifts 115/75) L1 5 HSPU (2 mats) or HR push-ups 10 Modified Pistols 15 Deadlifts (95/55) Friday February 7
Strength - deadlift (add 10 pounds to your 1 rep max) Warmup 5 reps x2 3sets of 5 reps (% based off 90% of 1 rep max) Set 1 65% 5 reps Set 2 75% 5 reps Set 3 - 85% 5+reps Metcon 21-18-15-12-9-6-3 Rx Push-ups Push Press (115/75) Toes to Bar L2 Push-up Push Press (95/55) Toes to Bar L1 Modified push-ups Push Press (75/35) Lying Toes to Bar Thursday February 6
Strength - Power Cleans 5.3.3.1.1 Metcon (Time) Rx 7 Rounds 10 GHD Back Extension 10 Leg Lifts 10 Ring Rows 10 Clean & Jerks (135/95) L2 10 GHD Back Extension 10 Leg Lifts 10 Ring Rows 10 Clean & Jerks (105/75) L1 10 supermans 10 Leg Lifts 10 Ring Rows 10 Clean & Jerks (75/45) Wednesday February Strength - bench press or press (add 5 pounds to your 1 rep max) 3sets of 5 reps (% based off 90% of 1 rep max) Warmup 2x5 Set 1 65% 5 reps Set 2 75% 5 reps Set 3 - 85% 5+reps WOD 1 - Karen Rx 150 wall balls 20/14 L2 150 wall balls 16/12 L1 150 wall balls 14/10 5 minute rest WOD 2 - for time Rx 150 DU L2 100 DU L1 50 DU or 300 JR Tuesday February 4
Strength - OH Squat WOD - For Time 50 Back Squats 95#(65#) 50 Sit-ups 50 calorie row 50 Back Squats 75#(55#) 50 Sit-ups 50 calorie row 50 Back Squats 55#(35#) 50 Sit-ups 50 calorie row Monday February 3
Strength - back squat (add 10 pounds to your 1 rep max) Warmup 5 reps x2 3sets of 5 reps (% based off 90% of new 1 rep max) Set 1 65% 5 reps Set 2 75% 5 reps Set 3 - 85% 5+reps WOD - 15 min amrap Rx 10 Burpees 10 Box Jumps 24/20" 10 Power Cleans 135/95# 10 KB Swings 53/35# L2 10 Burpees 10 Box Jumps 20/18" 10 Power Cleans 115/75# 10 KB Swings 35/26# L1 10 Modified Burpees 10 Box Jumps 18/12" 10 Power Cleans 85/45# 10 KB Swings 26/13# |
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