Monday:
WU/ 3 rds – 200m Run
10 Overhead Squat (BB)
STRENGTH// BACK SQUAT – E2MOM x7 (14 min)
(70% 1RM, x3 reps)
WOD/// 2 ROUNDS FOR REPS – (16 min)
2 min.- Max Row for Calories
2 min.- Max Burpees
2 min.- Max Squat Cleans (70% 1rm)
2 min.- —-REST—-
COOL DOWN//// Couch Stretch each leg 1 min., Banded Hamstring Stretch
Tuesday:
WU/ 21-15-9: Thrusters (BB)
Hang-2-Active
3 sets: 12 Band pull-aparts
12 spiderman lunge
20 second “Thread the needle”
SS// HI-HANG SQUAT SNATCH (power pos.)
*establish 3 Rep Max in 15 min.
***must squat, or you may not go up in weight
WOD/// For time:
21-15-9
Pull-ups
Shoulder-2-Overhead (115/75)
Wednesday:
WU/ CC Dynamic & Mobility
SS// HALTING CLEAN DEADLIFT 3POS.
(Low hang, Hang, Hi-hang, finish with jump shrug)
**2 second pause/halt at each position. Return barbell to ground after each lift. Ensure hi-hang is in the dip/pwr pos.**
WOD/// 15 Minute AMRAP:
10 Tire Flips (HAP)
15 Thrusters (95/65)
CORE//// 3 x ME Weighted Plank
Thursday:
WU/ Double-Under Practice For 5 Minutes
10x Wall Walks, Inch worms, Jumping Jacks, Cherry Pickers
SKLL// Toes-2-Bar instruction/practice 5-10 minutes
WOD/// 32 Minute EMOM:
Min.1 – Max Effort Double-Unders
Min.2 – 8 Power Snatches (115/75)
Min.3 – 8 TTB
Min.4 – —REST—
**no score, for completion**
COOL//// Frog Stretch, Sitting Split
Friday:
WU/ 3 Rds:
15 Walking Lunges
15 Sec Nose-2-Wall Handstand Hold
15 Light KB Swings
STRENGTH// 4 x 10 Reps:
Bent-over Dumbbell Row
**one knee on bench, keep elbow in, pull towards hip, not ribs**
WOD/// “BLAKE” 4RFT:
100’ OH Walking Lunge (45/25)
30 Box Jumps (24/20)
20 WBS
10 HSPU
COOL//// Foam/LAX Ball Roll out: Shoulders, lats, glutes
Saturday:
WU/ 800m Run
Shoulder Mob, Bands, PVC
SKILL// 3 x 4 Skin-the-cat
x 6 Kip Swings (rings)
x 4-8 False Grip Pull-ups (must be false grip)
WOD/// PARTNER WOD, 5 RFT:
10 Clean & Jerks (135/95)
20 Sit-ups
30 Push-ups
40 DU
**One partner must always be on the rowing erg to complete 15 calories while the other partner works to complete the movements. Continuously switch until the WOD is completed.**