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Sneak Peak 4.8.2019

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Monday

Back Squat

6 Reps
3 Reps
6 Reps
3 Reps
6 Reps
3 Reps

Rest 2:00 between sets.

“Tri-Sprints”

3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
30 x 10m Shuttles
3:00 rest between sets.

Masters

Back Squat

Rest 2:00 between sets.

“Tri-Sprints”

3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
30 x 10m Shuttles
3:00 rest between sets.

Tuesday

Pull up program

EMOM 10

Evens: 3-5 strict pull ups

Odds: 5-10 strict ring rows/low bar pulls

Conditioning

“Doce”

3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)


Body Armor (As time allows or on your own)

3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Wednesday

Push Press

4 Sets of 6 Repetitions

Conditioning

“Rear End”

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (155/105).

Masters

Push Press

4 Sets of 6 Repetitions


“Rear End”

AMRAP 12:
40 Jump Ropes
35 Air Squats
18/12 Calorie Assault Bike
8 Push Jerks (115/80)

Thursday

Pull Up Program

EMOM 8

3-5 Pull Up Negatives Weighted

Increase weight from last week. Negatives should aim for at least 8 seconds if possible.

Body Armor

3 Giant Sets, resting 1:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 Banded Good Mornings
32 AbMat Sit-Ups

Conditioning

“Stone Cold”

5 rounds for time

3 stone to shoulder

6 push ups

9 air squats

Friday

Deadlifts

On the 2:00 x 6 Sets:

Conditioning

“Crazy Cow”
60 DB Hang Clean and Jerks (50/35)
50 TTB
40 Thrusters (95/65) (115/80 =RX+)
30 Box Jump Overs (24″/20″)
20 Clusters (135/95) (165/110 = RX+)

Masters

Pull up program

EMOM 10

Evens: 3-5 strict pull ups

Odds: 5-10 strict ring rows/low bar pulls

Strict pull ups: If you have 3 or more strict pull ups, you can do these weighted. Make sure to build in weight in the coming weeks. If you do not have a strict pull up, use a band that provided you with the least resistance possible to complete the reps strict.

Ring rows/low bar pulls: EVERYONE does this.  Focus on keeping your core tight. No kipping these. To make it harder, elevate the feet. DO NOT let your core sag! We work push ups, but rarely train the pull. These are awesome for shoulder health. See the video posted in the group about this.

Conditioning

“Doce”

2 x AMRAP 5, resting 3:00 between:
21/18 Calorie Row
18 Power Cleans
12 BJO (24″/20″) (Step Overs)

Part #1 – 115/75
Part #2 – 95/65
Part #3 – 75/55

Body Armor (As time allows or on your own)

3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Saturday

To Be announce in WODIFY later in the week.

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