SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Sprint & Agility
Week 6
- Sprint Warmup
- Drills on Sprint Mechanics
- 1x100m Hill Sprint @ warmup pace
- 6x100m Hill Sprints @ sprint pace
- Sprint Cooldown
TUESDAY
Drills and instruction on the Air Squat and Pushup.
-then-
8 Tabata rounds each of:
Squats
Pushups
Situps
Kettlebell Swings @ 1.5/1.0 pd
Row
WEDNESDAY
Instruction on the Push Press and Deadlift
-then-
12 min to find a 1RM Push Press.
-then-
10-9-8-…-1
Push Press @ 115#/75#
Deadlift @ 255#/165#
You get one barbell and must change weights between movements.
THURSDAY
Drills and instruction on the Pullup and Overhead Squat
-then-
6 Rounds:
Max Weighted Pullups @ 25#/10#
12 Unbroken Overhead Squats @ Moderate
*Rest as needed between exercises.
FRIDAY
Drills and instruction on the Wall Ball Shot and Ring Dip
-then-
3 Rounds:
10 sec Hold Bottom of Ring Dip
20 sec Rest
10 Sec Hold Top of Ring Dip
20 sec Rest
-then-
3 Rounds:
10 sec Hold Bottom of Wall Ball Shot
20 sec Rest
10 sec Hold Top of Wall Ball Shot
10 sec rest
-then-
5 Rounds:
15/10 Ring Dips
20 Wall Ball Shots @ 20/14#
200m Run
SATURDAY
Instruction on the Front Squat and Rope Climb
-then-
10 min to find a 1RM pause (3-sec) Front Squat
-then-
Run 1 mile
10 Rope Climbs
10 Front Squats @ 225/130#
20 Front Squats @ 185/110#
*Racks may be used. Rx weights assume you have a 280/160 lb front squat 1RM.