General Fitness Monday 9/19- Saturday 9/24

Monday
Prep Work
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

A.
Dumbell/Kettlebell split squat
5X5 Each leg
15 min time cap
****No more then 15% of your one rep max BS in each hand

B.
50-40-30-20-10
Double unders
situps

B Option 2
*only perform if you have done this workout a number of times – add in an additional requirement (Every min during the workout 3 burpees no matter where your at).

C.
2 Sets of
2:00 Banded couch stretch
20 Reverse toe touches

Cool Down
Mobility
Post results

Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking lunge

2X10 Single arm Dumbbell strict press
2X5 Burpee high jump

WOD
A.
10 min establish heavy 3 rep on push press

B.
Death by push ups

C.
3X10 Lateral lunges
3X:30 Banded pec stretch

D.
Only perform in separate session
Optional conditioning
5K Row
2:00 “Easy”
1:00 “Hard”

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2X10 Pass throughs
2X10 45/35 OHS

WOD
A.
8min EMOM
1.1 Power snatch
80% of last weeks double

B.
12X:30 On :30-:45 Off
Row for calories

C.
2X10 Bottoms up KB Press
2X400M Jog

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up optional conditioning

Friday
Prep Work

2 min row
2X6 Drinking birds
2X6 leg pumps
2X12 High kicks
* For the high kicks today keep your planted leg locked out and heal down, the kicking leg should also be locked out

WOD
A.
3 Attempts to build to a heavy 10 Rep on Deadlift
20 min Cap

B.
Every 4 min For 12 min
10 DB KB Lunges
10 DB KB Swings
10 DB KB Jerks
10 DB KB Diggers
*Build to a heavy unbroken set

C.
2 sets
1:00 Hollow Rock
5-8 reps YTW On Rings or Bands
1:00 Pike stretch (Standing toe touch)

Cool Down
Mobility
Post results

Saturday
Prep Work
Team stretch

WOD

For time
A.
Teams of 2
400M Run
10 Toes to rings
10 Burpees to rings
20 min AMRAP
Alternate each round

B.
Max HS Walk in 5 min
If you are unable to HS Walk (TOTALLY FINE) Practice! Start by working on a wall walk and progress to kicking up to the wall

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

 

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