|
Tuesday October 1
Skill - Pistol practice WOD 400m run 50 pistols 400m run 50 calorie row 400m run 50 T2B 400m run 50 Burpees
0 Comments
Monday September 30
Wendler Cycle 23 Week 2 Wendler - remember 90% of new 1RM Back squats - 5 warmup reps x 2 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go for max reps) Rx - 4RFT 12 Med ball cleans - 25/20# 12 Deadlifts 305#/205# 12 Ring Dips L2 12 Med ball cleans - 20/16# 12 Deadlifts 205/135# 12 Banded Ring Dips L1 12 Med ball cleans - 14/10# 12 Deadlifts 135/95 12 Triceps Dips Friday September 27
Strength - deadlift (add 10 pounds to your 1 rep max) Warmup 5 reps x 2 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 - EMOM - 10 minutes ( do thrusters then finish each minute with DU or JR) Rx 5 Thruster 115/85 Max DU L2 5 Thruster 95/65 Max DU L1 5 Thruster 75/45 Max JR Thursday September 26
Skill - Max Height Box Jump METCON - 21, 15, 9 Rx - Run 800m (buy in Front Rack Walking Lunges 105/75 KB Snatch 53/35 Russian twist 53/35 Calorie Row L2 - Run 800m (buy in) Front Rack Walking Lunges 85/55 KB Snatch 35/26 Russian twist 35/26 Calorie Row L1 - Run 400m (buy in) Front Rack Walking Lunges 65/35 KB Snatch 26/13 Russian twist 26/13 Calorie Row Wednesday September 25
Strength - Bench Press Warmup 5 reps x 2 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 15 MIN AMRAP Rx 15 Slams 35/25 10 Clean & Jerk 155/105 5 HSPU - 1 mat L2 15 Slams 25/15 10 Clean & Jerk 125/75 5 HSPU - 2 mat L1 15 Slams 20/10 10 Clean & Jerk 95/45 HS HOLD 10 sec Tuesday September 24
Skill - Wall Balls WOD - Bradley - 10 RFT Rx 100 meter sprint 10 pull-ups over bar 100 meter sprint 10 burpees 30 second rest L 2 - 8 rds 100 meter sprint 10 pull-ups 100 meter sprint 10 burpees 30 second rest L1 - 6 rds 100 meter sprint 10 Jump pull-ups 100 meter sprint 5 burpees 30 second rest Monday September 23
Strength - back squat (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 3RFT Rx 3 rope climbs 25 Front Squats 105/75 200m run L2 2 rope climbs 20 Front Squats 95/65 200m run L1 1 rope climb or 9 rope pulls 15 front squat 75/45 200m run Friday September 20
Week 4 (deload) Wendler - remember 90% of 1RM Deadlifts 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% METCON - 2 RFT Rx 15 SDLHP 95/65 15 OH squats 15 push press 15 bar facing Burpees 15 slams 35lbs L2 15 SDLHP 75/45 15 OH squats 15 floor press 15 bar facing Burpees 15 slams 25lbs L1 15 SDLHP 55/25 15 OH squats 15 floor press 15 Burpees 15 slams 15lbs Thursday September 19
Skill - Your choice - work on your GOATS :)) WOD - Fun 500 50 calorie row 50 box step ups 50/30 50 sit-ups 50 jumping jacks 50 push-ups 50 vertical jumps 50 air squats 50 KB Swings 53/35 50 DU 50m high knee skip ***Sprint to finish line*** Wednesday September 18
Week 4 (deload) Wendler - remember 90% of 1RM Bench Press - 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% METCON - Ladder Down - 10.9.8.7.6.5.4.3.2.1 Rx Ring Dips Burpees pull-ups Power snatch 95/65 L2 Ring Dips - Band Burpees pull-ups Power Snatch 85/55 L1 Tricep Dips Modified burpee/jump pull-up Power Snatch 65/35 |
Archives
January 2021
Categories |
RSS Feed