Monday
Warmup
1:00 Pec Smash w/ Single LAX Ball, per side
Then
3 Rounds
6 Push Ups with a Twist
8 Scap Push Ups
10 DB RDLs
12 Lunges
SWOD
1-Rep Max Push Press
WOD
10 Rounds
15 Jumping Pull Ups
10 Reverse Lunge Steps*
10 DB Snatches 35/20s
*Lunges are unweighted
Competition Extra:
3 Rounds
15 HSPU
10 Deadlift 135/95lbs
5 Hang Power Snatches 135/95lbs
Rest 1:00
2 Rounds
15 HSPU
10 Deadlift 135/95lbs
5 Hang Power Snatches 135/95lbs
Tuesday
Warmup
Due to the time crunch here, use your warmup to get through the skill of the tall jerk and get them into their reps early. I will work on getting more time in the upcoming weeks, but with the max happening Monday, this is the day this has to be used and I want to try and keep the Misfits programming consistent while we try things out. Sorry Chad!
SWOD
Tall Jerk 3x5 sets Moderate weight by feel (https://youtu.be/QWCyQBN1vDM3rd version up on toes)
· Split Jerk (3sec hold in split)
o 70%x3x5
WOD
Every 6 Minutes for 30 Minutes
:45 Minute Max Strict Pull Ups
:15 Transition
:45 Minute Max Bar Facing burpees
3 Squat Clean and Split Jerks @ 70-80% 1RM Clean and Jerk
Score is total reps of Pull Ups + Burpees. Note weights for C&Js used in comments.
Competition Extra:
3 Rounds
1:00 D-Ball Bear Hug Hold 50-100lbs
20 KB Pull Throughs
Wednesday
Warmup
300m Row
10 Pass Throughs
300m Row
20 Step Ups
300m Row
10 Pass Throughs
Then
Shoulder Stretches
SWOD
On a 10 Minute clock, practice the following drill:
10' Handstand Walk
Pirouette
10' Handstand Walk
OR
EMOM 10 Minutes
:30 HS Walk For Distance (practice)
WOD
AMRAP 8 Minutes
40 Push Presses 65/45lbs
40 Empty Bar Barbell Step Ups 20/16"
40 Push Ups
Max Rep Empty Bar Thrusters in the remaining time
Competition Extra:
Overhead Squat
15-15-15
Thursday
Warmup
4 Rounds
4 10m Shuttles
6 Banded Good Mornings
8 Push Ups
10-second Goblet Squat Hold
SWOD
Jerk Balance 3x5 sets Moderate weight by feel (https://youtu.be/2uSBT7csXgU set up in perfect split, then pull front foot back a shoe length. Dip drive and push under the barbell)
· Push Press – 5 reps (5 sec hold last rep / % of PP)
o 70%x5x5
WOD
AMRAP 2 Minutes
8 Shuttle Runs
8 Goblet Squats 53/35lbs
Rest 2:00
AMRAP 3 Minutes
8 Shuttle Runs
9 Goblet Squats 53/35lbs
Rest 2:00
AMRAP 4 Minutes
8 Shuttle Runs
10 Goblet Squats 53/35lbs
Competition Extra:
On a 30 Minute Running Clock
25' Lunge with a Reach Overhead
25' Duck Walk
25' Lateral Lunge to the Left
25' Lateral Lunge to the Right
200m Jog
Friday
Warmup
Every 2 minutes for 8 Minutes
10 Russian Swings
10 Hollow Rocks
Row in remaining time
WOD
For Time, partioned as desired:
150 Wallballs 20/14lbs to 10/9'
100 Burpee Box Jumps 24/20"
50 Bar Muscle Ups
25 Minute Time Cap
Score is total time, or 25:00 + :01 for every rep not completed (E.g. completing all wallballs, burpee box jump overs, and 10 of 50 bar muscle ups would yield a score of 25:40).
Competition Extra:
Every 4 Minutes for 16 Minutes
1 Max Set of SHSPU*
into
:30 Handstand Hold
*60 rep cap
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