General Fitness 10/31-11/5

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
20 Rep back squat
*Heavier then last week

B.
3 rounds for individual times
10 Pull ups
10 Burpees
10 Squat clean 135/95
rest/walk 3 min

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg-use KB or Barbell no band
3X50 Banded pull downs

Cool Down
Mobility
Post results

 


Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking kick to toe touch-step into this easy

2X5 Reverse snow angles
2X5 Max distance broad jump

WOD
A.
3X10 Shoulder to OVHD
Not for weight but for practice on cycling a bar

B.
Tabata Gymnastics
:20 on :10 Off X8 Sets
Toes to bar/Anchored sit-ups
Rest 1 min
Ring dips or push ups/deficit
Rest 1 min
Hollow rock/hold
Rest 1 min
Hip taps from push up position

C.
(Optional)
4-6 sets of
:15 sprint on the bike+150′ Reverse sled drag
Rest 3-5 min in between these
*Make sure you have enough time to finish portion D before leaving. GO FASTER THEN LAST WEEK

D.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Snatch Grip Deadlift
High hang pull
Above the knee pull
Power snatch
OHS
Full snatch

WOD
A.
10X1 Halting snatch
*Pause above the knee for 2 seconds then proceed to snatch, build up if technique is there.

B.
5 min Row for max calories
Go at this at 80% effort

C.
2X400M Jog
2X7 KB Windmill

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up Tuesdays bike/sled conditioning

 

 

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
3 sets of
10 OVHD walking lunges 135/95
10 min cap

B.
2 Rds
3 min Max DB KB long cycle
Rest 2 min
53/35
*Penalty of 3 burpees every time you set bells down

C.
2 set
L-Hang :30 (Pronated grip)
10 Banded external rotation+Internal rotation
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
15 min AMRAP
10 Ground to OVHD 45/35
10 Burpees over the plate
*Teams of two/Alternate each round

B.
Ring swing+Hips to rings
3X5 reps

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

Cool Down
Mobility
Post results

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General Fitness 10/23-10/29

Reverse sled drags

Skin the cat

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
20 Rep back squat
*Take a few sets to warm up and take a guess at what weight you will attempt this at. Go on the lighter side if doubtful. 65% previous 1REM

B.
3 rounds for individual times
15 sit ups
10 PC/Jerk 155/115
75 double unders
rest/walk 3 min

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg-use KB or Barbell no band
3X40 Banded pull downs

Cool Down
Mobility
Post results

 


Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking kick to toe touch-step into this easy

2X5 Reverse snow angles
2X5 Max distance broad jump

WOD
A.
10 min to build to a heavy triple on Push press

B.
Tabata Gymnastics
:20 on :10 Off X8 Sets
Sit ups/toes to bar
Rest 1 min
Ring dips or push ups
Rest 1 min
Hollow Hold
Rest 1 min
Shoulder taps from push up position

C.
3-5 sets of
:15 sprint on the bike+150′ Reverse sled drag
Rest 3-5 min in between these
*Make sure you have enough time to finish portion D before leaving.

D.
2X:30 Banded pec stretch
2X1:00 Banded squat and hold

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Snatch Grip Deadlift
High hang pull
Above the knee pull
Power snatch
OHS
Full snatch

WOD
A.
15 min
To build to a 1RM Snatch, technique is still as always the priority.

B.
3X1:00 Row max calories. Goal is overall calories
rest 3 min

C.
2X400M Jog
2X7 KB Windmill

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up Tuesdays bike/sled conditioning

 

 

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
2X10 OHS
Go up a bit in weight
10 Min cap

B.
2 sets of
(Double KB’s)
5 KB Clean
5 KB Front rack squat
Max KB jerk cap of 25
Rest 2:00

C.
2 set
L-Hang :30 (Pronated grip)
10 Banded external rotation
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

Saturday
Prep Work
Team stretch

WOD
A.
5K Row between 2 people
Switch as often as needed. Goal is fastest time
Every 1K must complete 20 burpees in unison

B.
Ring swing w/False grip
3X10-15 reps

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

Cool Down
Mobility
Post results

General Fitness

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
Kettlebell split squat
3X10 Each leg
10 min time cap
Front rack position

B.
10 min AMRAP
1,2,3,4,5….etc. Till time
Hang power clean 135/95
Burpees

C.
2 Sets of
2:00 Banded couch stretch
1:00 Goblet squat and hold

Cool Down
Mobility
Post results

 


Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking kick to toe touch

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

WOD
A.
10 min to build to previous 3RM push press

B.
On a running clock you will before each station 3X for max time/reps in 1:00
Hollow Rock
Strict ring pull ups
Lateral Hip lifts :30L/:30R
Shoot throughs
rest 1 min

C.
3X:30 Banded pec stretch
3X5 Reverse snow angles

D.
Optional conditioning
10X:30 on :30 Off airdyne @ 80% effort

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Snatch Grip Deadlift
High hang pull
Above the knee pull
Power snatch
OHS
Full snatch

WOD
A.
15 min
3 position power snatch

B.
5X:45 on 2:00 off
*Longer rest means higher numbers, goal still is of course consistency. With the extra :05 you should try and add 1…possibly 2 more calories.

C.
2X400M Jog
2X7 Seated single bell strict press

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up optional conditioning

 

 

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
3X6 OHS
Go up a bit in weight, remember form is everything here
10 Min

B.
3 Sets of
2:30Min Single bell Long cycle Right
2:30Min Single bell Long cycle Left
Rest 2:30

C.
2 set
L-Hang :30 (Pronated grip)
5-8 reps YTW On Rings or Bands
Banded Lateral walk

Cool Down
Mobility
Post results

Saturday
Prep Work
Team stretch

WOD
A.
12 min AMRAP-Teams of 2
Alternate partner each round
30 Double unders
15 power snatches 75/55

B.
Ring swing w/False grip
3X10-15 reps

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

Cool Down
Mobility
Post results

General Fitness Monday 10/10-Saturday 10/15

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

A.
Dumbell/Kettlebell split squat
5X8 Each leg
10 min time cap
Go up in weight from last week or back leg height

B.
5 rounds for individual times
10 Thrusters @ 75/55
200M Row
Rest/Walk 3 min-

C.
2 Sets of
2:00 Banded couch stretch
1:00 Goblet squat and hold

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.
5 Min emom
3 push press @ 90% of 3RM

B.
On a running clock you will before each station 3X for max time/reps in 1:00
Hollow Snaps
Strict ring pull ups
Burpee to a 6″ target
Shoot throughs
rest 1 min

C.
3X10 Lateral lunges
3X:30 Banded pec stretch
2X10 Reverse snow angles

D.
Optional conditioning
5K Row At 75%

Cool Down
Mobility
Post results

 

 

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

WOD
A.
12 min to establish a 3rep Touch n go Power snatch

B.
8X:35 on 1:30 off
*Longer rest means higher numbers, goal still is of course consistency. With the extra :05 you should try and add 1…possibly 2 more calories.

C.
2X5 Seated single bell strict press
2X400M Jog

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up optional conditioning

 

 

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
5X3 TEMPO OHS 33X0
Go up a bit in weight, remember form is everything here
15 Min

B.
Single KB long cycle 5 min right side
Single KB long cycle 5 min left side

C.
2 set
1:00 Hollow snaps
5-8 reps YTW On Rings or Bands
Banded Lateral walk

Cool Down
Mobility
Post results

Saturday
Prep Work
Team stretch

WOD

For time
A.

Teams of 4

 

Teams of 2
For max reps in 14 min
5 Thrusters
5 Pull ups

10 Thrusters
10 Pull ups

15 Thrusters
15 Pull ups
Etc…
If you start the exercise, you have to finish it

B.
Ring false grip hold
3X:40 Hold
If you’ve got that down
3X10/7 False grip ring pull ups

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

Cool Down
Mobility
Post results

General Fitness 10/3-10/8

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
10 min time cap
Go up in weight from last week or back leg height

B.
5 rounds for individual times
10 KB Thrusters 53/35
15 burpees

Rest/Walk 3 min-

C.
2 Sets of
2:00 Banded couch stretch
1:00 Goblet squat and hold

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.
6 Min emom
3 push press @ 85-90% of 3RM

B.
On a running clock you will before each station 3X for max time/reps in 1:00
Strict ring pull ups
Alternating pistols /Air squats
L-sit from plates
Shoot throughs
rest 1 min

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

D.
Only perform in separate session
Optional conditioning
30 Min Of moving-1 min each station
Jump rope
Bear crawl
Wall walks
Air squats
200M Jog

Cool Down
Mobility
Post results

 

 

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

WOD
A.
7 min EMOM
1.1.1 Power snatch
85% of 2RM

B.
10X:30 on 1:00-1:15
*Longer rest means higher numbers, goal still is of course consistency

C.
2X10 Bottoms up KB Clean Press
2X400M Jog

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up optional conditioning

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
5X3 TEMPO OHS 35X0
15 Min

B.
15 min AMRAP
DB KB each station
10 Russian swings
10 Cleans
10 Jerks
MUST GO UNBROKEN, if you need to rest do so at the end of each round.

C.
1 set
1:00 Hollow snaps
5-8 reps YTW On Rings or Bands
6-10 Drinking birds
6-10 Leg pumps

Cool Down
Mobility
Post results

Saturday
Prep Work
Team stretch

WOD

For time
A.

Teams of 4

 

For time:
200 sit-ups, while 2 teammates hold barbells overhead
200 shoulder-to-overheads (75/55 lb.), while 2 teammates hang from the pull-up bar

B.
Ring false grip hold
3X:30 Hold
If you’ve got that down
3X7/5 False grip ring pull ups

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

Cool Down
Mobility
Post results