Monday
WOD
4 Rounds
8 Overhead Squats (115/80)
8 Strict Handstand Push-Ups
-At 10:00-
4 Rounds
12 Front Squats (115/80)
12 Handstand Push-Ups
SWOD
Single DB Bench Press 3x10
3 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Then:
Standing Tricep Extension w/ band 4x10
4 sets: 10 reps
Athletes Notes
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
Tuesday
WOD
2 min AMRAP
12/10 Calorie Row
4 Power Cleans (185/125)
20 Bar Muscle Ups or 30 Burpee Pull-ups
- Rest 1:00 min-
*Continue until 20 bar muscle-ups have been completed*
SWOD
Double DB Standing Bent Over Row 4x10
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Then
Single Dumbbell Waiter Hold Curl 4x10
4 sets: 10 reps
Wednesday
WOD
7 Rounds (New Round every 2:30)
60 Double Unders
3 Wall Walks
*Scored by the time of each round
Skills and Drills
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)
Thursday (EXPECT CHANGES FOR MURPH PREP)
WOD
Teams of 2 (4 rounds each)
Partner 1:
16/13 Calorie Echo Bike
Partner 2:
15 Deadlifts 115/75
15 Shoulder to Overhead 115/75
15 GHD situps OR 15 V-Ups
SWOD
Goblet Squat: 1 and a Half Reps 4x10
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Then:
Elevated Toe Double DB Romanian Deadlift 4x10
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Friday
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)
SWOD
Standing Single Arm DB Shoulder Press 4x10
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Then:
GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB
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