Hey Folks!
This is set to auto-Post. I haven’t gone through and made the perfect modifications on the WODs, but if anything seems a little too challenging, make sure you speak with your coach about it. They’ll understand the intent of the workout and know how to best tailor it to challenge you best :)
Miss you guys!
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MONDAY
Warm up
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
Health
*Try to add more weight to last weeks lifts
Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps
Longevity
3 Pause Overhead Squats @60-70% of your Snatch 1RM
Metcon
10 Thrusters (115/73)
15 Slam Balls(20/10)
Cool Down
Stretch – Pecs, calves, Quads
TUESDAY
Warm up
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
Health
Batwings 2×15 seconds
*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.
**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds :)
Longevity
Handstands (wall and freestanding), Handstand walks, cartwheels (try doing them slowly, try starting with your other hand forward), try single arm handstands or shifting your weight side to side.
Metcon
Single arm Kettlebell swings (Russian)
– Rest 1 Minute –
2 Minute AMRAP:
Burpees
– Rest 1 Minute –
2 Minute AMRAP:
Single arm Kettlebell swings (Russian/Other arm)
– Rest 1 Minute –
2 Minute AMRAP:
Burpees
Cool Down
Stretch – Calves, Forearms, Hamstrings
WEDNESDAY
Warm up
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
Longevity
3 One & a Quarter Front Squats*
*This means you drop down into a Front Squat, come not quite a halfway back up, then go back down and THEN come back up.
Metcon
50-30-10
Double Unders
Sit ups
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LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
THURSDAY
Warm up
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
Health
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same :)
Longevity
1 Jerk @ ~75% of your 1RM
Metcon
21-15-9 of:
Power Clean (135/93)
Wall Ball (20/15)
Cool Down
LaX Ball – Glutes, Rotator Cuff
FRIDAY
Warm up
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
Health
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
Longevity
Perform 3 Squats* Every 2 Minutes for 10 minutes.
*3 seconds down, explode up
Metcon
5 Deadlifts (70%)
10 Push ups
*Probably avoid if you’re doing the Open WOD the next day… or scale back the deadlift weight.
Cool Down
Stretch – Pecs, calves, Quads
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