| Week of 1/5/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 4/4 Phase 4 (Testing) Front Squat 25 min to hit 1RM |
Week 4 (20 min) Warm up: 3 Position Power Clean x 2 sets (unscored) Power Cleans 6×2 |
Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 2/4 Phase 4 (Testing) Push Press Clusters 4 sets x 2.2.1 *rest 30 seconds between clusters, rest as needed between sets (a set contains 5 reps) |
SWOD: Shoulder Health Warm Up: A) Crossover Scaption x8 B) Reverse Flys x8 (light weight, 1ct hold at top) C) Band Face Pulls x8 Strengthen: A) Empty Cans x8-12 https://www.youtube.com/watch?v=jAjmBHAQvhQ B) Supine Band External Rotation x8-12 https://www.youtube.com/watch?v=IOAhKIBKVaI C) Floor Press x8-12 (Use DBs) |
Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 4/4 Phase 4 (Testing) Back Squat 25 min to hit 1RM |
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| WOD | 4 Rounds for Time 15/12 Cal Row 10 Unbroken Russian Kettlebell Swings (70/53) 10 Pull-ups Rx+: C2B Pull-Ups L2: (53/35), Banded Pull-Ups L1: 12/8 Cals, (35/26), Jumping Pull-Ups |
5 Rounds For Time 24 Double Unders 12 Air Squats 6 Unbroken Hang Power Cleans (135/95) 100m run L2: 36 DU/SU mix, (95/65) L1: 48 SU, (75/55) Beginner: DB HPC |
AMRAP 9: 6 Toes to Bar 7 Burpees 8 Ball Slams (30/20) 9 S2OH (95/65) L2: HKR, (20/12), (75/55) L1: Ab Mat Sit Ups, Sprawls, (10), (45/35) |
4 Rounds for time: 100m KB Goblet Carry (70/53) 10 Deadlifts (185/135) L2: (53/35), (155/105) L1: (35/26), (115/85) |
AMRAP 5 x 2 Rounds 7 Box Jumps (24/20) 7 Thrusters (75/55) 2 Min Rest Between ARMAPs Pick up where you left off L2: (20/14), (65/45) L1: Step-Ups, (45/35) |
AMRAP 12 min: 15/12 Cal Assault Bike 6 HSPU *add 3 HSPU each round Rest 3 Min AMRAP 12 min: 6 Burpees 6 Pull-Ups *add 3 Pull-Ups each round Rest 3 Min For Time: 400m Run 15 HSPU 20 Burpees 15 Pull-Ups L2: Feet Elevated Box HSPU, Banded Pull-Ups L1: 12/9 Cals, Seated DB Press, Ring Rows |
| BRO SESH | Single Arm Bent Over Row w/ KB 3×8-12 |
Landmine Press 3×8 each |
Tabata: Russian Twist w/ SB | Single Leg RDL 3x8each |
Walking BB Good Morning 3×10 each |
3 Rounds 100m Sandbag Carry 5 Sandbag Tosses Rest 1:00 |
| Stretching | Pigeon Pose Supine Twist Archer Pose |
Downward Dog Eagle Pose Happy Baby |
Seal/Sphinx Puppy Dog Twisted Cross |
Forward Fold Supine Twist Cat / Cow x 10 |
Lizard Half Split Frog |
Thread The Needle Puppy Dog Saddle Pose |