Weekly programming - December 14, 2015

MONDAY

Warmup

Crossover Symmetry - Activation

:45 sec Lat Smash / side

:45 sec Banded Ankle / side

3 Rounds

15 Wide Legged Good Mornings

8 Burgarian Goblet Split Squats / leg

50’ Banded Lateral Walk

Strength

Front Squat

1RM

WOD

Charlie

1 Ring Muscle Up

7 Bar Muscle Ups

2 Ring MU

6 Bar MU

7 Ring

1 Bar MU

Alpha & Bravo

1 Toes to Bar

7 Chest to Bar Pullups

2 T2B

6 C2B

3 T2B

5 C2B

7 Toes to Bar

1 Chest to Bar Pullup

Cool Down

2:00 Pigeon

2:00 Lizard

Crossover Symmetry - Plyometrics



TUESDAY


Warmup

1:00 Lat Smash / Side

1:00 Tricep Smash / Side

3 Rounds

6 KB Windmills / side

12,10,8  Z Press from Rack, add weight each round

12 Underhand Grip Band Pull Aparts

Strength

Push Press

1RM

WOD

60 Double Unders / 120 Singles

30 Alt KB Snatches

60 Double Unders

30 Goblet Squats

60 Double Unders

30 KB Swings

60 Double Unders

Cool Down

1:00 Pec Smash / side

Crossover Symmetry - Iron Scap

WEDNESDAY


Warmup

Crossover Symmetry Activation

2 Rounds

:30 sec Active External Rotation w/ PVC Pipe

5 Hang Power Clean & Jerks

5 Burpees Broad Jumps


IWT

  • For Time or 15 min

  • 30 Power Clean & Power Jerks @ 50% of 1RM


    *sets must be unbroken

    **each time you break, you do the difference in Burpees AFAP

    ***REST 1 min after burpees

    ex: first round I complete 7 C&J before dropping the bar, I proceed to do 23 burpees. Next set I get an additional 5 reps (putting me at 12 total) I proceed to do 18 burpees.

  • 5 Rounds or 15 min

  • 10 Thrusters @ 50%


    10 Snatch Grip Deadlifts @ Thruster weight

    10 Box Jumps

    Rest 1:1

  • 8 min volume

  • 50’ Handstand Walk


    100’ Double KB Front Rack Carry

    150’ Farmers Carry

    Cool Down

    Bulletproof Shoulders


    THURSDAY

    Warmup

    10 min Foam Roll & LAX Ball

    1000m Row w/out Straps

    Tabata

    Hollow Hold

    Superman

    Wall Sit

    Reverse Tabata

    Bar Kips

    WOD
    For Quality

    21-15-9

    Inch Worms

    Toes to Bar

    Core

    10 Turkish Getups

    20 Barbell Rollouts

    30 V Ups

    40 Pike Drag Ups

    50 Hollow Rocks

    Endurance

    5000m Row , Time Trial

    Cool Down

    3 Way Shoulder

    Banded Hami Circuit

    Voodoo Floss


    FRIDAY

    Warmup

    2:00 Thoracic Extension w/ Peanut

    1:00 Lat Smash / side

    1:00 Tricep Smash / side

    Weightlifting

    Alpha & Bravo

    Clean + Hang Clean + Jerk ; every :90 secounds

    10 x 1

    Start at 70% & add weight after 2 good sets, no more than 4.

    Start good, finish good. Strong through the hip

    WOD

    “Dianne”

    21-15-9

    Deadlifts 225/155

    Handstand Pushups

    Cool Down

    Crossover Symmetry - Iron Scap

    1:00 Cat Cow

    1:00 Couch

    1:00 Cat Cow


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