Wednesday 13 September
Cardio blast warm up… 4 x 1 minute max effort assault bike or row for calories. Record each effort. Rest as necessary to go again at max effort. 15 minutes to complete THRUSTER TEKKERS & MOBS - 15 mins L1: If you have no mobility issues that impair your front rack, do 4 x 11 thrusters unbroken, Start light, finish slightly heavier than your WOD weight L2: 6 empty bar thrusters between each round of mobility - roll back/tspine with foam roller, then peanut - 2 mins tricep smash on a barbell - 2 mins lacrosse ball in inner shoulder Fran 21-15-9 Thrusters @ 42.5/30kg Pullups 10 minute cap This workout is meant to be a ballsouttilyoudie SPRINT. - go LIGHT - scale your pullups to be doable in 3x7, 3x5, 3x3 at least Tuesday 12 September
WARMUP 4 tempo front squats empty bar (4 secs down, 4 secs hold, 4 secs up) 8 squat therapy 7 MIN AMRAP for quality, not for speed HANDSTAND WORK - 15 mins L1: In 5 x 3, build up to your WOD HSPU L2: HS tekkers and practice WOD - Chipper for time 12 deficit HSPU 6" / 18 HSPU / 24 push ups 21 front squats @ 70/50kg 20 burpees 9 HSPU deficit HSPU 6" / 12 HSPU / 18 push ups 18 front squats 20 burpees 6 HSPU deficit HSPU 6" / 9 HSPU / 12 push ups 15 front squats 20 burpees Monday 11 September
SNATCH - MAX OUT MONDAY L1: Find your 1rm snatch. Things to remember: - hook grip - MOVE YOUR FEET from the very first lift. - don't go up to quickly - rest between attempts WOD 9 minute AMRAP 1 snatch @ 90% of above total 3 clean and jerk same weight Friday 8 September
FRIDAY CHIPPER! For time: - 20 box jumps @ 30/24" - 20 front rack lunges @ 80/60kg - 20 chest to bar / 30 pullups - 20 cleans @ 80/60kg - 2 min free standing handstand hold OR 3 min HS hold against the wall OR 4 minute front plank - 20 front squats @ 80/60kg - 20 handstand push-ups to 6-inch deficit OR 30 handstand push ups OR 40 floor push ups 35 minute CAP Wednesday 6 September
Single / Double / Triple Under practice - WARM UP Complete 6 rounds of 25 singles / 15 doubles / 5 triples If you get stuck on a movement, spent 90 seconds on attempts, and then start a new round. TURKISH GET UPS - 15 mins Do 3 on L and R, then increase weight. WOD 6 min AMRAP 25 double-unders / 65 single unders 8 target burpees 6 chest to bar pullups / 8 pullups REST 2 MINS Repeat from the beginning 2 scores, one for each half Tuesday 5 September
WARM UP 3 ROUNDS -15 tempo air squats (4 seconds down, 4 second hold at the bottom, 4 seconds up) -30 steps walking lunge -10 empty bar front squats, increase weight each round F SQUAT WARM UP SETS: 5-5-5-5-5 Increase weight each time WOD Front squat 3-3-3-3-3 Your score is the total of your 5 best sets of Front Squats Monday 4 September
WARM UP 30 unbroken empty bar deadlifts rest one minute 20 unbroken empty bar deadlifts rest one minute 10 unbroken empty bar deadlifts DEADLIFT - 18 mins 5 x 9 unbroken and perfect Increase weight each round Final weight will be WOD weight WOD 3 rounds Run 400m 30 sit ups 15 deadlifts @ 120/90kg 20 min CAP |
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