Monday
3x
8 strict pullups
8/8 Bulgarian split squats
8 strict pullups
8/8 Bulgarian split squats
“”Master Splinter””
3 Rounds:
400 Meter Run
12 Burpee Box jump overs (24/20)
15 DB Thrusters 50/35
We will do our heavier lifting towards the beginning of the week to allow recovery for the open workouts. The bulgarian split squats will strengthen the glutes but are easy on the low back. Strict pullups will help a ton with all of the gymnastics moves. I want the wod to be done in the 12-16 min range. That means you cant put the DB down on the first round. Maybe 1 break on the next 2 rounds.
Tuesday
DU skills!
“Full Circle”
75/50 Calorie Assault Bike
125 Double Unders
50m heavy Dball or sandbag carry
20 Sandbag/Dball over shoulder
125 Double Unders
50m Heavy Dball or sandbag carry
75/50 Calorie Row
75/50 Calorie Assault Bike
125 Double Unders
50m heavy Dball or sandbag carry
20 Sandbag/Dball over shoulder
125 Double Unders
50m Heavy Dball or sandbag carry
75/50 Calorie Row
This is our longer endurance piece of the week. If you struggle with DU’s, this is the day to be here. We are gonna devote some time to helping people improve them. You pick the weight on the ball. You should be able to make it the whole 50m without stopping.
Wednesday
Bar Crawl
Teams of 3 1 works at a time
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
This is a fun way to hit movements in a different format. I want you to be able to get 10 in a row on round 1 of each movement, 7 on round 2, and then 3ish on the final weight of each movement.
Thursday
Ring MU skills
7 min AMRAPx2
3 Ring MU
12 DB step ups 1×50/35
12 Ball slams 40/30
12 Box jump overs 24/20
rest 3 min
12 DB step ups 1×50/35
12 Ball slams 40/30
12 Box jump overs 24/20
rest 3 min
This should be fast on all the movements except the MU. I want you back on the rings as many times as possible.
Friday
C2B skills
“Home run Derby”
24-18-12
Calorie row/Bike
Front rack lunges 135/95
Chest to bar pullups
24-18-12
Calorie row/Bike
Front rack lunges 135/95
Chest to bar pullups
C2B pullups are a game changer. We will spend time working on them today in class. This wod is supposed to be medium weight, high power. Get out of your comfort zone on the row or lunges. 1 break at most on the 1st set of lunges. No breaks on the set of 12 lunges.
