Notes:
- post scores from last week to comments ASAP
- Congrats to Karla on first full muscle-up!
- Thursday's workout is the same as the regular classes', so do your WOD with the class (sub your skill work for their skill work)
Mon:
Oly (no supplemental) or off
Tues:
A1) Press 6-8x5, Rest 2min
A2) Weighted Pull-up (no tempo) 3-4x5, Rest 2min
B) Bench Press, build to max
C) Tabata Push-ups (:20 on, :10 rest 8x, record total score and score per interval)
D) L-sit on pull-up bar, accumulate 3min for time
Wed:
Off
Thurs:
A) Weighted Ring Dips 2-3x5, Rest 3min
B) Row 500m, 50 Burpees, Row 500m
Fri:
Oly (no supplemental) +
Prowler Push 50m @ 100%
Rest 2:30, 4x
Then, rest 5 min and do 4 more intervals
Sat:
A) Front Squat 5, 4, 3, 2, 1, Rest 3 min (all sets should be "tough", this is not just working up to a heavy single)
B) Jumping Back Squats 8-10x4, Rest 2min
C) AMRAP 6 min:
6 Power Clean 80% 1RM
60 Double Unders
Sun:
Off
- post scores from last week to comments ASAP
- Congrats to Karla on first full muscle-up!
- Thursday's workout is the same as the regular classes', so do your WOD with the class (sub your skill work for their skill work)
Mon:
Oly (no supplemental) or off
Tues:
A1) Press 6-8x5, Rest 2min
A2) Weighted Pull-up (no tempo) 3-4x5, Rest 2min
B) Bench Press, build to max
C) Tabata Push-ups (:20 on, :10 rest 8x, record total score and score per interval)
D) L-sit on pull-up bar, accumulate 3min for time
Wed:
Off
Thurs:
A) Weighted Ring Dips 2-3x5, Rest 3min
B) Row 500m, 50 Burpees, Row 500m
Fri:
Oly (no supplemental) +
Prowler Push 50m @ 100%
Rest 2:30, 4x
Then, rest 5 min and do 4 more intervals
Sat:
A) Front Squat 5, 4, 3, 2, 1, Rest 3 min (all sets should be "tough", this is not just working up to a heavy single)
B) Jumping Back Squats 8-10x4, Rest 2min
C) AMRAP 6 min:
6 Power Clean 80% 1RM
60 Double Unders
Sun:
Off
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