Monday: UB Push/UB Pull + Gym Tech/Core + Cyclical
Warm Up:
10 sets of 10 Unbroken Double Unders (only do 10 sets) 7/10
10/leg Single Leg Heel Touches while standing on box
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A. Bench Press: 4 reps EMOM x 7 (all sets w/ 155#)
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B. Barbell Complex: 4 sets x 10 reps each, Rest as needed
*each complex consist of Front Raise, Upright Row, Behind the Neck Press
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Practice 10 min on:
Kipping Ring Dips
Kipping HSPU
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5 min AMRAP x 3
Row 250m @ 1:52 pace/ Couldnt keep 1:52 pace throughout, Fell back to 2:00
5 Burpees over Erg, AFAP
6 Unbroken Toes to Bar
rest 2 min b/w sets
Tuesday: SQ/Core + SL + Cyc/Plyos
Warm Up:
Ido Portal Locomotion 50' each: Kick to HS, Duck Walk, Lizard Walk. And Ostrich Walk
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A1. Back Squats: 4 x 7, R :30 (all sets w/ 135#; should stay quick and snappy, technique flawless)
A2. Front Plank: 4 x :45 sec, R 1:30
B1. Single Leg Paloff Press: 3 x 12/side @3030, R :30 *Blue band
B2. GH Hollow Holds: 3 x :20 sec, R :30
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20 min EMOM
1st - 7 Box Jumps, 20"
2nd - 5 Power Clean to Overhead, 115#
3rd - 20 Double Unders
4th - 12 Wall Balls, 20# to 9' target
Wednesday: UB Push/UB Pull + SM + Gym
Warm Up:
Banded Shoulder Stretch (2 min/arm)
Lacrosse Ball to Front Delt and Scaps (2 min/side)
Full ROM Arm Circle Rotations against wall (10 reps/side) *ask mike to show how to do this
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10 min of Muscle Up and HSPU Practice
Work the drills, the kips, and then bar muscle ups, ring muscle ups, and hspu (open standards)
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A1. Standing Shoulder Press: 4 x 6 @30X3, R :30 sec
A2. Hinge Rows: 4 x 8 @20X2, R 1:30
B1. Seated DB Bicep Curls: 3 x 12/arm, R :45 sec *go heavy
B2. Seated DB OH Tricep Ext: 3 x 10, R :45 sec
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4 sets @ high consistent effort
Row 500m
40 Double Unders
Run 400m
Rest 2 min b/w sets
Friday: Open
CrossFit Open 16.2