General Fitness 12/5-12/10

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

A.
15 min to Complete 20Rep max

B.
12 min AMRAP
7 Hang snatch
12 Chest to bar pull ups
200M Row

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg
2 min Banded lat stretch

Cool Down
Mobility
Post results


Tuesday
Prep Work

3 min AMRAP
10 Russian Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X5 Burpee High Jump

WOD
A.
18 Min EMOM
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders

C.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Clean grip DL
High hang clean pull
Above the knee clean pull
Full clean
Split jerk

WOD

A.
Every :90 for 6 sets
Power clean+Front squat+Split jerk
*Use the 6 sets to build to a heavy complex

B.
5-7 rds for time
At about 85% effort
10 Wall balls
10 Alternating Dumbbell snatch-65/45
*15min Cap

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
Row 20 min @ 70% effort

B.
Cool Down Mobility/Stability Work


Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then warm up movments for workout

WOD
A.25 Min AMRAP
5 pull ups
10 Push ups
15 air squats
rest :30

B.
2 set
10 T-spine wall press
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 3
0-10:00
Deadlift build up to a tough 8rep
15:00-25:00
400M Row
15 long cycle
1 Rope climb (20 sit-up scale)
Alternate whenever needed

B.
Dip lockout 3X:30

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

Cool Down
Mobility
Post results

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s