| Week of 2/23/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| SWOD | ON A 15:00 RUNNING CLOCK… Build to Heavy 5-Rep Deadlift (Score is Load) |
5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) Beginner: 5×4 Strict Press, building to moderate |
BMU Progressions Beginner (Needing foundational strength/skill): 10 Vertical Ring Rows (Legs assist as needed) :30s Scap Pull Up Hold 10 Banded Lat Pressdowns 10 Kipping Swings (w/ active shoulder position maintained) Intermediate (Has kipping pull ups down, close to a BMU): 10 Kipping Swings 10 Dynamic Swings 10 Kipping Pull Ups / C2B’s 10 Single Kip To Hips Advanced (Has BMU’s and/or close to stringing reps): 10 Dynamic Kips 10 Kipping C2B’s (Non-butterfly) 10 Kipping Hip to Bars 5 BMU’s (Press bar away to reset kip after each rep) |
SKILL ON A 10:00 RUNNING CLOCK Practice Your Handstand Push-Ups* *Different Drills Depending on Level: Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps (No Score) |
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| WOD | “CHRISTINE” 3 ROUNDS FOR TIME 500m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (20″) *BW DL should be considered relatively light and done unbroken. (Score is Time) L2: 80% BW, Step Ups L1: 400m Row, 60% BW, Tuck Jumps Beginner: 2:00 Row |
EMOM x 12 MINUTES MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75) MIN 2 – 5 Burpees then 40 Double Unders (Score is Push Jerk Reps) Rx+: 40 Unbroken Double Unders L2: (75/55) 55 Doubles and Singles OR 40 Penguin Taps L1: (55/35) Sprawls, 75 Single Unders |
AMRAP x 7 MINUTES 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105) -Rest 3:00- AMRAP x 5 MINUTES Muscle Ups & Hang Power Cleans Pick-Up Where You Left Off and Continue Rep Scheme (Score is Total Rounds + Reps) L2: Jumping Bar MU or Pull-Ups x2, (135/95) L1: Banded Pull-Ups x2 or Jumping Pull-Ups x2, (95/65) Beginner: Jumping Pull-Ups x2, DB HPC |
AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks, Plank Hold or Plank Shoulder Taps, Deadbugs, Quad Heel Touches, Sit-Thrus (Score is Rounds + Reps) L2: 15 Push-Ups L1: 2:00 Run / Row / Bike, 10 Push Ups, :30 Athlete Choice work |
EVERY 4:00 FOR 6 SETS 7 Sprawl Devil’s Press (30/20)* 14 DB Front Squat 16/13 Cal Bike -Rest Remainder of the Time- (Score is Time for Each Set) *Sprawl Devil’s Press – do not bring chest to floor like a tyical DP, instead stop in the plank position L2: (20/15) (13/10) L1: (15/10) (10/7) |
AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (70/53) 12 Toes to Bar 9 Strict Pull-Up 200m Med Ball Run (20/14) (Score is Rounds + Reps) L2: (53/35) Kipping Knee Raises, Banded Pull-Up, (14/10) L1: (35/26) Reverse Crunches, Ring Row, (10 or none) |
| Stretching | Forward Fold Supine Twist Downward Dog Legs on the Wall 2:00 |
Puppy Dog Thread the Needle Twisted Cross Downward Dog or Rig Calf Stretch |
Banded Shoulder & Lat Stretch Series | IT Band Stretch Saddle Pose Seal / Sphinx Lizard Pose |
Pigeon Pose Archer Pose Frog Pose |
Eagle Pose Archer Pose Foam Roll Lats & Back 2:00 |
| Accessory: Optional for either “look good naked” gains or some skill work | Single Leg RDL 3×8-12 |
Recovery Run / Row / Assault Bike 3:00 | 3 SETS 30 MB Russian Twists or 15/15 Banded Side Chops 20 Weighted Glute Bridges (MB or DB) |
Farmer Carry Accumulate 400m AHAP |
DB Romanian DL to Bent Over Row 3×8-12 |
3 SETS* 10 Bench Press (Athlete Choice, Unbroken) 20 Slow Tucks-Ups -Rest as Needed b/t Sets- (Score is Load) |