Week1

Monday DU/SL warm-up + UB Push/Pull + Threshold

5 x 10 Unbroken Toes to Bar, rest as needed **take as few sets as needed to get 5 x 10

Single Leg PVC Good Mornings, 3 x 10/leg

90/90 Hip Warm Up- https://www.youtube.com/watch?v=nLuvQCTPrcY

+

A1. Single Arm DB Bench Press on Swiss Ball @ 20X2, 4 x 8-10, rest 20 sec b/w arms: #35

A2. Archer Ring Row, 4 x 10 alternating, rest 60 sec https://www.youtube.com/watch?v=gl_Eh56y7pY **keep elbow locked on our straight arm throughout movement

+

3 sets

Row 1000m @ 2:00/500m: Unable to keep 2:00 pace/ dropped off to 2:05-2:09 on last set

15 Wallball, 20#

Rest 60 sec b/w sets

Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill

Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY

+

A. Counterweight Shrimp Squat @ 31X1, 2 x 4-5/leg, rest as needed https://www.youtube.com/watch?v=0zk5N9dIg0k

B. Back Squat @ 30X1, 3 x 5, rest 2 min **moderate to heavy

C1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 10/side, rest as needed **barefoot

C2. Hollow Rock, 3 x 30 sec, rest as needed

+

Run 800m, rest 2 min x 2

Rest 3 min

+

14 min EMOM

1st- 5 Ring Dips + 5 Burpees

2nd- 7 Toes to Bar + 7 Box Jumps, 20” step down

Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold

Shoulder CAR’s - https://www.youtube.com/watch?v=HiCnRk1_z5Q

Hanging CAR’s - https://www.youtube.com/watch?v=9xXkVMNQFrU

+

A1. Split Stance Single Arm DB Press @ 30X3, 3 x 10/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core

A2. False Grip Pull-Ups holding LAX Balls, 3 x 4-6, rest 90 sec

B. Belt Squat @ 4040, 3 x 10, rest 90 sec

+

5 min kipping HSPU practice

+

Xebex Bike

20 sec MAX EFFORT, rest 2 min

4 min Bike @ 85%, rest 4 min

X 3

Thursday

Rest

Friday

Open WOD 16.3