Monday
SWOD
Hang Squat Clean:
- Establish a 3 RM for the day
Then
3 Clean Deadlift x 3 Sets @90% 1RM Clean
WOD
21-15-9
Push Press (95/65)
Pull-Ups
- At 10:00-
15-12-9
Shoulder to Overhead (135/95)
Chest to Bar
Tuesday
SWOD
Back Squat:
- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
WOD
3 Sets (1 Set every 6 Minutes)
25/20 Calorie Row
300m Run OR 200m Shuttle Run (2x50m Down and Back)
25/20 Calorie Row
Wednesday
WOD
* Give athletes 3 choices *
Option 1:
20 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)
Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)
Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)
Skills and Drills
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *
Thursday
WOD
Every Minute (4 rounds)
Min 1: 12/10 Calorie Assault Bike or Echo Bike
Min 2: 15 Kettlebell Swings (1.5/1)
Min 3: 12/10 Calorie Assault Bike or Echo Bike
Min 4: 15 GHD's or V-Ups
Min 5: 12/10 Calorie Assault Bike or Echo Bike
Min 6: Rest 1:00
* 66/60 reps total each set *
Accessory
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Friday
Hero WOD # 18 of 50
"Scotty"
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