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Max Effort Lower Body Day
Strength: - Box Squat - 1 RM - Conventional Deadlift - 6 RM - Walking Lunges with DB - 4x 10m (go heavy!) Core/Abs: 2 Rds of 30" side plank left 30" russian twist 30" side plank right 30" flutter kicks 30" rest WOD: 450m run 100 Pushups 200 Air Squats 450m run Perform with a weight vest! TC 20 min
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Weightlifting:
7x2 Snatch Pull Build up from 75% 1RM Snatch Gymnastics: In 10 min improve your handstand and do 5 legless rope climbs Metcon: 3 Rounds, 90 sec per station:
Dynamic Effort Upper Body Day
Strength: -Bench Press with Straight Bar @50% + Doubled Micro Mini (under 100kg max) or Mini Bands - 9x3 (3 sets wide, 3 sets middle, 3 sets close) -Bench Press Straight Weight Top Set, 8 reps, Close grip, +2,5kg Core/Abs: Banded Side Crunches - 4x20/side WOD: Not for time: 100 DB Bench Press 22,5/15kg Each time you put the DB down complete 20 alternating Lunges (no DB) “We may explain success mainly by one word
and that word is WORK!!! WORK!!! WORK!!!” -Frederick Douglas. Weightlifting: EMOM x 10 1 Deadlift + 1 High Hang Squat Clean + 1 Power Clean Start with 50% 1RM Clean and increase Gymnastics: Skin the Cat - 3x3 Metcon: AMRAP 4 min - 2 min rest x 4 rounds of 15 Wallballs 20/14 12 C2B pullups 9 HSPU 2 Power Cleans 85/55kg Teams of 2:
AMRAP 25 min: 60/40 Calorie Row 40 KB Russian Swings 32/24kg 200 Double Unders 10 Rope Climbs Dynamic Effort Lower Body Day
Jumps: - As high as possible: Vertical Jumps (touch object) - 8x1 Strength: - Front Squat Top Set, 8 reps, start with 50% 1RM - Barbell reverse lunges, front foot on 15kg plate - 2x8/leg - Hyperextensions on box with partner - 3x20 Core/Abs: - Banded standing Crunches - 3x10 WOD: 4 Rounds for time: 15 Front Squats 60/40kg 10 Burpees over bar Max Effort Upper Body Day
Strength: - Weighted Ring Dips - 5x3 - Bench Press off pins/box (top half) -3x8 - 2 Sets of: T-Bar Rows with rope - 10 reps, superset with Face Pulls - 20 reps - Barbell Shrugs - 2x8 - Barbell Curls - 2x10 WOD: 3 Rounds, rest 2 min btw rounds 15 cal row 10 KB Snatches 24/16kg 5 Strict C2B Pullups Weightlifting:
EMOM x 12 2 Power Cleans @75% 1RM Gymnastics: EMOM 8-7-6-5-4-3 HSPU Metcon: For time: 100 double unders 15 Axle Bar Deadlift 60/40kg 7 Axle Bar Push press 60/40kg 30 Burpees over Bar 7 Axle Bar Push Press 60/40kg 15 Axle Bar Deadlift 60/40kg 100 double unders Max Effort Lower Body Day
Strength: - Sumo Deadlift - 1RM - Anderson Front Squat against Doubled Micro or Mini Bands - 8RM - Bent over Slam Ball Throw against Wall - 3x10 Core/Abs: 2 Rounds of: 10 Hollow Rocks 5 Jack Knives 5 Tuck Crunches 5 Situps WOD: 5 Rds of: 3 Power Snatch 60/40kg 6 Thrusters 9 Deadlifts Weightlifting:
Snatch Balance - 6x2 Increase weight up to 75% 1 RM Squat Snatch Gymnastics: Every 15 sec x12 5 Pullups 3 Rounds: 400 Meter Run 30 Wallballs (20/14) 400 Meter Run 30 DB Hang Clean and Jerks 22.5/15kg (switch arm every 5 reps) TC 25 min |
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