Week3

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

5 x 10 Unbroken Double Unders, 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

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Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY

Deadbug @ 15X1, 1 x 10/side

Bird Dog @ 11X5, 1 x 10/side

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Deadlift prep

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16.4

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

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

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

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

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A. Counterweight Shrimp Squat @ 31X1, 3 x 4-5/leg, rest as needed https://www.youtube.com/watch?v=0zk5N9dIg0k

B. Back Squat @ 30X1, 4 x 3, rest 2 min **moderate to heavy

C1. Single Leg Quarter Squat Pallof Press @ 3030, 3 x 12/side, rest as needed **barefoot

C2. Hollow Rock, 3 x 35 sec, rest as needed

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Run 800m, rest 2 min x 2

Rest 3 min

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14 min EMOM

1st- 7 Ring Dips + 7 Thrusters, 75# **use 15# bar + 25’s and 5’s

2nd- 10 Box Jumps, 24” 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

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A1. Split Stance Single Arm DB Press @ 30X3, 4 x 8/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, 4 x 4-6, rest 90 sec

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

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Xebex Bike

20 sec MAX EFFORT, rest 2 min x 2

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4 min Bike @ 85%, rest 4 min- accumulate 10 Double Unders during rest

X 3

Thursday

Rest

Friday

Open WOD 16.5