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WEEK of WOD's 6.25.18 - 6.30.18

MONDAY, JUNE 25th

A. 12:00-27:00

Back Squat 531 Cycle 1 Week 2

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete as Active Recovery between sets Bench TSpine Mobilization x 10 Pulses

B. 35:00-41:00

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (135/95 lbs)

6 Toes to Bar (OR Toes to Rings)

12 Kettlebell Swings (32/24 kg)

Rounds Goal: 6 (emom style)

Scale to: Just by load/movement, keep reps same

C. 45:00-60:00

2-3 Sets of:

20 sec Side Plank + 10 Hip Drops Ea Side > 20 sec Hollow Hold or Rock > 20 sec Arch Hold> Rest 1-2min btw sets and roll lats or glutes with Supernova ball

TUESDAY, JUNE 26th

A. 12:00-27:00

Shoulder Press 531 Cycle 1 Week 2

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete as Active Recovery between sets Hips Pails/Rails x 10

B. 35:00-47:00

Five rounds for time of:

5 Ring Muscle-Ups (3 Ring or Bar M-up OR 10 Ring Dips)

10 Unbroken Wall Ball Shots (30/20lbs)

40 Double Unders (80 SU)

Goal Time: 6-12 minutes

Scale to: 5 Bar Dips 7 WB/ 40 SU

C. 50:00-60:00

2 Sets of:

Kneeling Banded Rotation R side x 10, L side x 10 > 10-15 V-ups > Partner Chest Stretch 1min ea

WEDNESDAY, JUNE 27th

A. 15:00-30:00/ 31:00-39:00

Every minute, on the minute, for 15 minutes (7 sets of each):

Minute 1 – 5 Hang Power Cleans (135/95 lbs) + 30 Double Unders (30 SU or 15DU)

Minute 2 – 5 Shoulder to Overhead (135/95 lbs) + 10 Pull-Ups

Minute 3 – 10 Lateral Burpees over Bar

Immediately followed by…

Three rounds for time of:

5 Hang Power Cleans (135/95 lbs)

10 Pull-ups

5 Shoulder to Overhead (135/95 lbs)

10 Lateral Burpees over Bar

30 Double Unders

Goal time: 4-8 minutes

Scale to: 3 hpc/ 6 pull/ 3 stoh/ 5 burpees

B. 45:00-60:00

2-3 Sets:

200m Farmers Carry (R arm 100m/ L arm 100m)

10-15 GHD Hip Extensions

5-10 Strict Toes to Rings

Lax ball arch of foot as needed btw sets

THURSDAY, JUNE 28th

A. 12:00-27:00

Deadlift 531 Cycle 1 Week 2

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete as Active Recovery between sets Leg Rock w/ T-Spine Rotation x 10

B. 32:00-47:00

Three rounds for time of:

400 Meter Run

15 Right Arm KB OH Walking Lunge (53/35lbs)

15 Left Arm KB OH Walking Lunge

15 KB OH Reaching Sit-ups (one KB)

Goal Time: 10-15 min

Scale to: 200-300m/WL/ Sit-ups

C. 50:00-60:00

2-3 Sets:

6-8 Palloff Presses ea side

6-8 Plank March sets

Lax ball Glute Med/ 1st Rib as needed btw sets

FRIDAY, JUNE 29th

A. 12:00-27:00

Bench Press 531 Cycle 1 Week 2

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

Complete as Active Recovery between sets Lunging Hip Flexor x 10

B. 35:00-52:00

Three sets for max reps of:

60 seconds of Rope Climbs

60 seconds of Dumbbell Box Step-Overs

60 seconds of Wall Sit (slightly below parallel, 1")

60 seconds of Rowing/ Assault Bike (for Calories)

60 seconds of Ring Support Plank Hold

Rest 60 seconds

*Move from the Wall Sit and Plank at 45 seconds; Score 1 rep for completing these movements

SATURDAY, JUNE 30th

A. Every 4 mins (5 rds)

10 Power Snatch (95/65)

50 foot Sled Push (45/-)

10 Overhead Squats (95/65)

* Reps have to be UNBROKEN or round does not count *