Wednesday October 18, 2017
Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)
Mobility/Movement Prep- 3 Rounds of:
10 Ring Rows
:30/Arm Banded Lat Stretch
:30/Arm Banded Lat/Tri Stretch
A. Perform 4 sets of 8/arm Dumbbell Row. Rest :30 b/w arms, 1:00 b/w sets.
B. Perform 4 sets of 10 (3111) Supinated Bicep Curl (Standing, two arms at once). Rest 1:00 b/w sets.
A. Perform 4 sets of 2-3 Negative Pullups (3 second negative). This can be weighted as well. Rest 2:00 b/w sets
B. Perform 4 sets of 10 (3111) Supinated Bicep Curl (standing, two arms at once). Rest 1:00 b/w sets.
A. Perform 4 sets of 2-4 Lean Away Pullups (ring or bar). Rest 2:00 b/w sets.
B. Perform 4 sets of 8-10 (3111) Seated Incline Curls (Can sit on flat bench as well). Rest 1:00 b/w sets.
B) Metcon-6:00on/3:00 off x 2 : *Goal is to match round 1 with round 2
100m Shuttle Run
15 Russian Kb Swings- moderate
10 H.R. Pushups
100m Shuttle Run
15 Russian Kb Swings 20/24kg
10 Sh to Oh @ 65-85/95-115#
100m Shuttle Run
15 American Kb Swings 20/24kg
10 Sh to Oh @ 95/135#
2:00/leg PNF Hamstring Stretch
3 Rounds of: 8 Db Ext. Rot.
Thursday October 19, 2017
Warmup: Warmup- Burgener Warmup/Junkyard Dog
Mobility/Movement Prep: 3 Rounds of… (Coaches, have beginner use dowels)
3-5 Snatch Balance (no heavier than empty bar m/f)
3-5 Snatch Sotts Press
3-5 High Hang Power Snatch
A. Every 2:00 for 16:00 perform…
even- 3 Db Snatch/Arm (From the hang position)
odd- 10 Medball Slams
A. Every 2:00 for 16:00 perform….
2 Hang Power Snatch with 2 second pause just above knee + 1 Overhead Squat (2211).
A. Every 2:00 for 16:00 perform…..
1 Snatch Balance + 1 Hang Power Snatch w/ 2 second pause just below knee + 1 Hang Squat Snatch w/ 2 second pause just above knee.
B) Metcon- 12:00 Amrap : Pacing- Goal is to increase your pace every 4:00, so this would look like 0-4:00 @ 80% output, 4-8:00 @ 85% output, 8-10:00 @ 90% output, 10:00 til finish @ 100% output
12 Medball Cleans
12 Medball Slams
6 Box Jump w/ step-down (20 inch or whatever is appropriate)
7 Hang Power Clean @ 65/95# (+/- 10#)
7 Front Squat
7 Burpee Over Bar
7 Box Jump 20/24 inch
7 Hang Power Snatch @ 65/95#
7 Ohs- same bar
7 Burpees Over Bar
7 Box Jump Overs 20/24 inch
*If someone is planning on doing rebounding box-jumps ensure that they do some ankle stretching/prep before the workout.
Easy Row (conversation pace) for 5:00
Friday October 20, 2017
Warmup: Warmup- General Dynamic (Coaches Choice)
Mobility/Movement Prep: 3 Rounds of..
10 Plank to Pushup Pressouts
10 Pendlay Row (empty bar)
3/side Floor Pec Drill (hold for about :15/side)
A1. H.R. Pushups 5 sets of 8-10. *No worms* Can also do db bench if interested
A2. Side Plank 5 sets of :20/side. Rest 1:00 before a2.
A1. Bench Press 4-5 Sets of 6-8 reps (3111). Rest 1:00 before a2.
A2. Side Plank w/ leg raise 4 sets of 8 reps/leg. Rest 1:00
A1. Bench Press 4-5 Sets of 6 reps (30×1). Rest 1:00 before a2.
A2. Star-Side Plank w/ leg Raise 4 sets of 8/side. Rest 1:00
B) Metcon- For Time
7 Burpee Box Step-Overs 20 inch
20 Wallballs M/W-9′
7 Burpee Box Step-Overs
4 Rope Climbs or 8 Scaled Rope Climbs (seated to standing and controlled down to seated)
20 Wallballs M-10′, W-9′
4 Rope Climbs or 8 Scaled Rope Climbs
5 Muscle Up
30 Wallballs Rx’d
Cooldown: Coaches Choice:
Group Led Stretch (focus on 1-2 areas)
Saturday October 21, 2017
Title: Team Wod
Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) Teams of 2 (have all equipment set up): Buy In- 8:00
Each team-mate has 2 attempts at a heavy unbroken of this barbell complex:
5 Hang Power Clean
5 Sh to Oh
Score it total weight lifted on each partners best lift.
*Has to be unbroken
Everybody rests 2:00 then performs…
P1: Dead Hang From Pullup Bar
P2: 50 Wallballs Rx’d or Scaled: M-10′, W-9′
*Partner 2 cannot perform wallballs unless p1 is hanging
P1: Front Plank
P2: 15 Db Snatch/Arm Rx’d: 15/25kg
*Partner 2 Cannot perform snatches unless p1 is in plank
P1: Wall-Sit (Rx’d 20/15kg, Scaled: Bodyweight or up to rx’d weight)
P2: 15 Burpee Box Jump Overs
*Partner 1 Cannot perform BBJ unless p1 is in wall-sit
200m Farmer Carry (AHAP, switch whenever) *10m = 1 rep
Score 1: Total Kg’s
Score 2: Time to complete
B) Core (Groups of 3): Perturbation Core:
:20 of work for each partner:
3 sets of V-Sit Pertrubation
3 sets of Knee Hover Plank (bird-dog position with knees off ground, shins parallel to floor)
Try as hard as you can to stay in perfect positioning. This will be extra difficult in the v-sit. In the v-sit try not to let ribs collapse down, keep chest up/out. Enjoy!
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