Monday, December 16
Week 4 (Deload) Wendler - remember 90% of 1RM Back squats - 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% WOD - Helen 3 RFT (refer to July 22) 400m run 21 KB swings 53/35 12 Pull-ups L2 400m run 21 KB Swings 35/26 12 pull-ups L1 400 m run 21 KB swings 26/13 12 pull-ups (jump or band)
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Friday, December 13 Week 3 Wendler - remember 90% of 1RM Deadlift - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps WOD - For Total Time Rx 21,15,9 Wall Balls 20/16 DB walking lunges 100/60 Rest 2 minute 21,15,9 Burpees KB swing 53/35 Rest 2 minute 21,15,9 Push ups Air squats L2 WB - 16/14 DB walking lunge 80/40 KB - 35/26 L1 WB - 14/10 DB walking lunge 60/20 KB - 26,13 Thursday, December 12 Skill - 400m row for time WOD - 5RFT Buyin 800 m run Rx 5 power cleans 135/95 5 front squat 135/95 5 shoulder 2 OH 135/95 20 Pull-ups 50 jump rope (Rest a minute between each round) (Same bar for all 3 lifts) L2 105/65 L1 75/35 Wednesday, December 11
Week 3 Wendler - remember 90% of 1RM Bench Press 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps WOD Rx Buyin - 10 TGU 35/18# (5/5) 3 rounds 9 hip ext - 35/25# plate 18 GHD sit-ups - 20/16# 27 Box jumps - 30/24" Buyout - 20 Burpees L2 Buyin - 10 TGU 26/13# (5/5) 3 rounds 9 hip ext - 25/15# plate 18 GHD sit-ups - 16/14# 27 Box jumps - 24/20" Buyout - 20 Burpees L1 Buyin - 10 TGU 18/9# (5/5) 3 rounds 9 hip ext - 15/10# plate 18 GHD sit-ups - 14/10# 27 Box jumps - 20/12" Buyout - 20 Burpees Skill/Strength
OH Squat 5.5.5.5.5 WOD - Tabata Time RX Tabata Row Rest 1 minute Tabata HSPU (ground or 1 mat with 45# plates) Rest 1 minute Tabata Pistols (alternate w/ hip crease below knee) Rest 1 minute Tabata MB Cleans (20/16) L2 Tabata Row Rest 1 minute Tabata HSPU (1 mat) Rest 1 minute Tabata Pistols (alternate w/ hip crease slightly above knee) Rest 1 minute Tabata MB Cleans (16/14) L1 Tabata Row Rest 1 minute Tabata HSPU (2 mats) Rest 1 minute Tabata Pistols (alternate and modified to box) Rest 1 minute Tabata MB Cleans (14/10) Friday, December 6
Week 2 Wendler - remember 90% of of new 1RM Deadlifts 2x 5 warmup reps 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go or max reps WOD - ladder down 10.9.8.7.6.5.4.3.2.1 (1 rope climb after each set) Pull-ups Squats Push-ups GHD sit-ups Skill - work on GOATS 20 min amrap Rx 5 Burpee box jump overs 24/20" 10 KB swings 53/35 20 pistols (alt legs) hip crease below knee L2 5 Burpee box jump overs 20/18" 10 KB swings 44/26 20 pistols (alt legs) L1 5 Burpee box jump overs 18/12" 10 KB swings 35/13 20 modified pistols (alt legs) Wednesday, December 4
Week 2 Wendler - remember 90% of new 1RM Bench Press 5 warmup reps x 2 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go for max reps) WOD - Annie 50.40.30.20.10 Rx DU Sit-ups L2 DU - 25.20.15.10.5 Sit-ups L1 JR 150.120.90.60.30 Sit-ups Tuesday, December 3 Burgener Warmup Strength - Snatch Warmup 2 sets of 5 3x3 METCON - Nancy 5RFT Rx 400m run 15 OH squats 95/65# L2 400m run 15 OH squats 75/45# L1 - 3RFT 400m run 15 OH squats 55/#25# |
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