Monday
WOD
20/15 Cal Echo Bike
- Into -
21-15-9
Handstand Push-ups
Pull-Ups
- into -
20/15 Cal Echo Bike
After Party
Alt. DB Bench + Double DB Bench
3 sets: 5 alt. reps (each side) + 5 reps double
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Go directly into double DB reps after alternating reps have been completed. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Tricep Dips
4 sets: 10 reps
Athletes Notes
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
Tuesday
WOD
10 Sets (1 set every 2 minutes)
Odd set: 300/250m Row
Even Sets: 15 Burpee Over Rower
After Party
Bent Over Barbell Row
Workout Definition
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
Standing Alternating DB Hammer Curl
Workout Definition
4 sets: 10 reps (each side)
Athletes Notes
Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
Wednesday
"Kelly"
5 rounds:
Run 400m
30 Box Jumps (24”/20”)
30 Wall Balls (20/14)
Thursday
Teams of 2
5 Rounds (each/1:1)
60 Double Unders
5 Power Cleans (185/125)
20' sled push and then pull
Friday
WOD
For time
60 Toes to bar
*perform 8 Devils Press (35/20) every 2 minutes
**Start the workout with the Devils Press
-rest until 12:00-
12 Rope Climbs or 50 Strict Pull-Ups
*perform 8 Devils Press (35/20) every 2 minutes
**Start the workout with the Devils Press
After Party
Bottom-Up Single Arm Standing KB Press
Workout Definition
3 sets: 10 reps (each side)
*Build to a moderate weight, stay the same across sets
Athletes Notes
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
Rear foot elevated DB Split Lunge
Workout Definition
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same across sets
Athletes Notes
Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
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