Hey team. This week starts a new phase of training. Its a 6 day a week program with some optional two-a-days. I will be posting all 6 days at a time so you can plan your week accordingly. We will still be training on Tuesday, Thursday, Sunday. Anyone available to train at 4:30 on other days we can set something up.
Monday: WU: Anything
Strength: 5x5 Hand release push-ups to failure then ring rows to failure. Rest 2 minutes between rounds.
Take each set as one all out effort. Once you cadence stops or you need to rest, move on.
WOD: 3 minute AMRAP Thrusters
60% Max Split Jerk Weight
rest 3 minutes
50%
rest 3 minutes
40%
Tuesday: WU: 1600m run
Strength: Front Squat: Warm up with 4-5 sets then 3,2,1 heavy!
5 sets of 3-5 Muscle Ups, rest 1 minute between sets.
WOD: AMRAP in 15 minutes
200m Run
15 Toes to Bar
Wednesday: WU: Row 1000M
Strength:
Ring Dips: take 8 sets to work up to max weighted Ring Dip
5x5 Snatch Grip Deadlift 80%, 85%, 90%, 95%, 100% (max snatch)
WOD: 5 rounds for time:
21 Box Jumps 24/20
15 Pull Ups
9 OHS 115/75
rest 120 seconds between rounds
Thursday: If possible separate running from Oly lifting by at least an hour.
WOD: 10x200 rest 60 seconds between rounds
WOD: Oly Class
Friday: Rest
Saturday: WU Hand Stand Walking 20 total attempts or 150 ft
Strength: Wall Ball 5 sets of 25 unbroken rest as little as needed
4 sets of AMRAP 1 minute of burpees. Rest 2 min between sets
WOD: Cleans and HSPU Ladder
1-10 Power Cleans at 185/135
10-1 HSPU
Where rounds 1 is 1PC/10HSPU
round 2 is 2PC/9HSPU
ect ect
Sunday: Rest day or
WU: Rubber Band Running!
Strength: 5 rounds of 30 KBS 55/35 max effort L- Sit rest 2 minutes
Chipper WOD: 15 Rope Climb
25 Body weight squat (not air squats, your weight in LBS on the bar)
50 Ring Dips
75 Shoulder to Over head 35/20 Dumb bells
150 Double Unders
1000m Row
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