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

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