Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.
joint mobility drillz:
10 cuban presses
10 Y’s
10 walking lunges
10 W’s
10 squats
10 T’s
10 band pull aparts
warmup:
2 – 3 rounds of:
row sprint starts 3/4 – half – 3/4 – full – full
5 strokes – with quick release
5 burpees
*:30 – 1:00 rest
metcon:
1 round for time of:
1000 meter row
50 thrusters @ 45lbs/53lbs
30 renegade rows = 1 push up + left row + right row @ 25lbs/15lbs
joint mobility drillz:
10 cat cows
1:00 hamstring mobility right
1:00 hamstring mobility left
6 hip opener to hamstring chaser right
6 hip opener to hamstring chaser left
warmup:
10 pike sit ups – with medicine ball – arms locked out over head
2 turkish get ups – with medicine ball right
2 turkish get ups – with medicine ball left
10 straight leg d-lifts – with medicine ball
10 ball slams
tech/mech:
jump rope
d-lift cycling
5 rounds for times of:
500 meter row
15 d-lifts @ 225lbs/155lbs or 45% – 50% 1rep max
50 double unders
*6:00 time cap per round
joint mobility drillz:
2:00 shoulder mobility – lacross ball
2:00 latt mobility – foam roller
warmup:
1 round of:
1:00 bottom of squat hold
5 d-lifts + 5 muscle cleans + 5 preses for jerk catch pose
3 power cleans + 3 power jerks + 3 overhead squats – jerk grip
3 squat cleans + 3 front squats
3 squat cleans + 3 jerks
*oly-bar – :20 rest after each complex
strength/skill:
10 rounds of:
1 hang clean + 1 jerk
*performed every 1:30 – increase load every round
star @ 60% max jerk – form dictates load increase
as many rounds and reps in 16:00 of:
16 box step overs @ 24″/20″ @ 53lbs/35lbs
16 shoulder to overheads @ 53lbs/35lbs
16 alternating pistols
*start with shoulder press – push press – push jerk
joint mobility drillz:
12:00 free style or prescribed mobility
warmup:
2 rounds of:
20 goodmornings @ band
20 bird dogs
3 wall climbs
3 rounds of:
3 broad jumps for distance
reverse run back
*no rest time component
tech/mech:
mixed grip conversation, for and against
5 rounds of:
1 d-lifts
r1. 55%
r2. 60%
r3. 65%
r4. 70%
r5. 75%
r6. 80%
*no scheduled rest between loading – 8:00 time cap
strength/skill:
8 rounds of:
3 d-lifts @ 85% 1rep max – or increase load every round
– or linear progression
*performed every 2:00 – no chalk
tech/mech:
hiking the kettle bell on the first swing
5 rounds for time of:
24 kettle bell swings @ 70lb/53lb
12 alternating reverse lunges – goblet hold @ 70b/53lb
12 box jumps @ 24″/20″
joint mobility drillz:
2:00 psoas mash
warmup:
burgeners/snatch
800 meter run
or
1000 meter row
4 rounds of:
7 push ups or dips
7 lunges
7 burpees
7 squats
1 round of:
8 back squats + 8 d-lifts + 8 presses
4 muscle snatches + 4 overhead squats
4 power snatches + 4 snatch balances
4 hang snatches
4 snatches
*rest :15 – :20 between each segment
strength/skill:
5 rounds of:
1 hang snatch + 1 snatch – increase load every round from 55% – 75%
*performed as you load
4 rounds of:
1 hang snatch + 1 snatch
r1. 80% or 5% heavier than last set of 5
r2. 80% or 5% heavier than last set of 5
r3. 85% or 10% heavier than last set of 5
r4. 85% or 10% heavier than last set of 5
*performed every 2:00
metcon:
5 rounds for time of:
10 hang power snatches @ 95lbs/65lbs
30 double unders
joint mobility drillz:
1:00 calf mobility
10 bootstrappers
10 lunge to a-pose
warmup:
tabata:
single arm plank
lateral lunges
single arm plank
air squats
hollow holds
shoulder taps – plank or inverted
v-ups
mountain climbers
broad jumps
v-tucks
*:20 of work :10 of rest scale: 10 of work :20 of rest
5 rounds for times of:
*** ***** ***
** *** *** *****
*** ***** ***
** **** ***
*performed every 8:00
Take time to: Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc. Prepare appropriate nutrition’ quantity and quality for the upcoming week. Restore mentally and emotionally, what ever that may be for you.
2:00 latt mobility
1:00 sampson stretch
10 modified handstand push ups
warmup:
50 meter down & back
6 lataral lunges
40 meter down & back
6 lataral lunges
30 meter down & back
6 lataral lunges
3 rounds of:
1 cluster + 2 – 3 front squats increase load every round
lite to moderate load
*performed every 1:30
strength:
5 rounds of front squats
r1. 3 @ 75%
r2. 2 @ 80%
r3. 1 @ 85%
r.4 1 @ 90%
r5. 1 @ 95%
*performed every 2:00 – maybe bonus round
metcon:
1 round for time of:
75/60 calories
25 front squats @ 70% – 80% (hypertrophy) 55% – 65% (endurance
25 burpees over box @ 24″/20″
*detaisls @ time of wod
joint mobility drillz:
1:00 hamstring distraction @ band – left
1:00 hamstring distraction @ band – right
12 kang squats
10 boot strappers
warmup:
1 round of:
50 meter farmers carry + 50 meter waiters carry – left
50 meter farmers carry + 50 meter waiters carry – right
2 rounds of:
5 windmills + 5 half kneeling windmills – left
5 windmills + 5 half kneeling windmills – right
slow and controlled (try to touch forearm to floor on the half kneeling)
1 round of:
6 turkish get ups – left
6 turkish get ups – right
3 rounds of:
burpee broad jumps for distance
backward run same distance
metcon/endurance:
as many rounds and reps as possible in 30:00 of:
15 calorie row
12 d-lifts
9 hang power cleans
6 shoulder to overheads
*rx 135lbs/95lbs or 55% – 65% of 1rep max shoulder to overhead
scale as needed – partner wod – stagger rounds with a member
or work rest ratio 1:1