Sav Week 1

5
Sep

Sav Week 1

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.**