Monday May 9th
Back Squat 5 sets of 10 reps at 65% of your max
WOD
“Tabata something else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Tuesday May 10th
“Tabata something else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Tuesday May 10th
Max Rep Push Press in 3mins. (95/55)
WOD3 Rounds
400m Run
50 Wall Balls
25 KTE
400m Run
50 Wall Balls
25 KTE
Wednesday May 11th
5 Rounds, 7 reps of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Thursday May 12th
Row 1k
100 Jump Rope
Row 500m
200 Jump Rope
Row 250
300 Jump Rope
Friday May 13th
100 Jump Rope
Row 500m
200 Jump Rope
Row 250
300 Jump Rope
Friday May 13th
Deadlift 5 sets of 8 reps @ 70% of your max
WOD
3 Rounds
Run 200m
2 Rope Climbs
10 OHS (45/35)
15 Box Jumps
20 KB Swings (45/35)
3 Rounds
Run 200m
2 Rope Climbs
10 OHS (45/35)
15 Box Jumps
20 KB Swings (45/35)
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