Training: 20th-26th January
Jan 19, 2020MONDAY
Strength:
13mins to find 5RM Back Squat
WOD:
For time: (17min CAP)
3-6-9-12 reps of:
Pull-ups
Squat Clean, 60kg (40kg)
Immediately into,
12-9-6-3 reps of:
Bar Muscle-ups/ Pull-ups
Squat Cleans, 60kg (40kg)
Rx’d + = 70kg (50kg)
Rx'd - = 50kg (35kg)
Finisher:
Set a 4-minute clock:
Lay face down on a foam roller. Place the foam roller across your stomach (just below your ribs). Inhale to fill your stomach with air & put pressure on the roller, contract your stomach & lower back muscles for 3 seconds, then exhale all the way out.
Post results to comments.
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TUESDAY
WOD:
For time: (23min CAP)
Run 800m
18 Burpee Box Jumps, 24” (20”)
8 Wall Walks
Run 400m
15 Burpee Box Jumps, 24” (20”)
4 Wall Walks
Run 200m
12 Burpee Box Jumps, 24” (20”)
2 Wall Walks
Accessories:
Tabata Hollow Hold
Finisher:
Set a 4-minute clock:
Inhale as long as possible through the nose, exhale as long as possible through the mouth.
Post results to comments.
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WEDNESDAY
Strength:
12mins to find 3RM Front Squat
WOD:
“Nate”
AMRAP in 20mins of:
2 Muscle-ups/ Strict Pull-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32kg (24kg)
Rx’d - = 24kg (16kg)
Finisher:
Set a 3-minute clock:
Nasal Breathing- Inhale for 3-6, hold for 3-6, Exhale of 3-6 seconds.
Post results to comments.
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THURSDAY
Lifting/ Strength:
EMOM for 15mins of:
Min 1: 1 Power Clean
Min 2: 1 Squat Snatch
Min 3: Rest
-Increase the weight each set
WOD:
Complete 3 Rounds: (15min CAP)
9-7-5 reps of:
Power Cleans, 60kg (40kg)
Front Squats,
Rest 2mins between rounds.
Rx’d + = 70kg (50kg)
Rx’d - = 50kg (35kg)
Finisher:
Set a 4-minute clock:
Lay face down on a foam roller. Place the foam roller across your stomach (just below your ribs). Inhale to fill your stomach with air & put pressure on the roller, contract your stomach & lower back muscles for 3 seconds, then exhale all the way out.
Post results to comments.
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FRIDAY
WOD:
10 Rounds for time of: (15min CAP)
35 Double Unders/ 70 Single Unders
1 Rope Climb, 4.5m
Rx’d + = Short Rope
Rx’d - = 6 Ring Rows
Accessories:
"Team Row"
Max Calories in 12mins
Finisher:
Set a 5-minute clock:
Lay on your back and put one hand on your stomach and one hand on your chest. Inhale for 3-6 and exhale for 3-6 Nasal breathing. The focus is to only have your stomach move, not your chest.
Post results to comments.
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SATURDAY
Strength:
EMOM for 15mins of:
Min 1: 5 Bench Presses
Min 2: 5 Bent Over Rows
Min 3: Rest
-Use the same weight for all sets.
Partner WOD:
AMRAP in 15mins of:
6 Power Cleans, 45kg (30kg)
7 Push Jerks, 45kg (30kg)
8 Toes to Bar
Rx'd + = 50kg (35kg)
Rx'd - = 40kg (25kg)
-Alternate round with your partner.
Post results to comments.
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SUNDAY
Rest
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