W.U. Group

W.O.D L.S.D Friday

In Order complete

  • 50 x Hang Power Clean + Shldr to OH
  • 25 x Handstand Pushups
  • 50 x Front Squats
  • 25 x Pullups
  • 50 x Power Snatch
  • 25 x Box Jumps
  • 50 x OH Squats
  • 800M Run

W.U. 10 Min Group stretch

Core 1:  4 sets of

  • 10L/10R Single Leg V-Up’s

Conditioning:  Row Work Sprints

  • 4 Mins Easy to Mod Pace
  • 1 Min REST
  • 3 Mins Mod to Hard Pace
  • 1 Min REST
  • 2 Min Hard Pace

Core 2: Deadbugs

  • 40 x Band Tension Static hold deadbugs

W.O.D AFAP

  • 200M Row
    • 50 x Double Unders
  • 500M Row
    • 75 x Double Unders
  • 1000M Row
    • 100 x Double Unders

W.U.  Group

Strength:  Bench Press

  • 3 sets of 10 @ 70% of 1 RM

*After each working set complete 15 x Band Tricep pressdowns

W.O.D 30-20-10

  • Floor Press w/DB’s 50/35
  • Heavy Wall 30/20
  • TTB

W.U.  Group

Core:  Hollow Plank on Rings (Tabata format)

Strength: 4 sets of

  • Half Kneeling bottoms up KB Press 12L/12R (AHAP w/control)
  • 6 x Strict tight pushups
  • 8L/8R x KB Rows (AHAP)

W.O.D 3 RFT of

  • 15/10 Cals Bike
  • 200M Run
  • 25 x Russian Swings 70/53

W.U. Group

Skill:  Tabata

  • Hollow
  • Arch

Strength:  Front Squat

  • Build to a heavy single for the day

W.O.D 3 x Tabata’s for scores

  • Air Squats
  • Burpees
  • Butterfly Situps weight’d 14/10

W.U.  Group

W.O.D for time complete

  • 1 Mile Run (timed)

INTO

20 Rounds of

  • 1 x Bar MU
  • 3 x HSPU
  • 6 x Heavy KB Swings 70/53

W.U. Group Stretch

Core 1: Tabata Flutter Kicks

Conditioning:  Pick 1, complete 3 sets

  • 400M Run
  • 500M Row
  • 1600M Bike

*Hit each one as hard as possible, Full recovery (1:1) Rest:Work ratio

Core 2: Tabata Supermans (Focus upper body only for today)

W.O.D 30-20-10

  • Air Squats (Hold 10# plate out in front, focus)
  • Butterfly Situps
  • Dips (Floor, bench, Rings, stands)
  • 3 x DU’s i.e. 90-60-30

W.U.  Group

Skill:  2 Sets of

  • Max Hold L-Sit or 90 degree Knee holds

Strength:   Power Clean + Push Press

  • Build to a heavy 1 x Power Clean + 3  x Push Press

W.O.D for time complete

  • 50 x Clusters @ 115/85

*EMOTM do 3 burpees including start of the workout

 

W.U. Chest/Shoulder band activation

Skill:  Review Strict Press mechanics

Strength:  Strict Press

  • Build to a 5 heavy for the day

W.O.D 21-15-9

  • Cals
  • Bent Over Rows 115/85
  • SDL/HP 115/85

W.U.  OH Mobility Group work

Skill:  Pistols 6-8 mins

  • Work through pistol progression

Strength:  OH Squat off Rack

  • Build to a 5 rep

W.O.D 6 Rounds

Odd Rounds:

  • 5 x DB OH Squats (L)
  • 10 x Alt OH DB Lunges (L)
  • 15 x Pullups

Even Rounds:

  • 5 x DB OH Squats (R)
  • 10 x Alt OH DB Lunges (R)
  • 15 x Pushups