Monday, 2/18/19
Strength:
Test: Press 2RM
Met-Con:
Run 400 meters
100 feet Walking Lunges
then:
10-9-8-7-6-5-4-3-2-1
Push-Ups
Jumping Squats
Sit-ups
then:
100 feet Walking Lunges
Run 400 meters
Tuesday, 2/19/19
Strength:
Deadlift 5-3-2
Choice of Hinge progression
Met-Con:
5, 2 minute rounds (rest in time remaining)
10 Swing Release
10 KB Snatches (5/5)
10 Box Jumps
then: alternating Tabata sit-ups/plank hold (8 rounds)
Wednesday, 2/20/19
Strength:
Bear Complex 3-3-3
Met-Con:
Complete as many rounds as possible in 12 mins of:
Run, 200 m
50 Double Unders
Bodyweight Bootcamp:
Met-con:
Tabata Row to 800 meters, then:
12-9-6
Burpees
Pull-Ups
Deck Squat
OCT: brought to you by Mark N.
Part 1
- 60’ Banded Walk
- 400m run (500m row)
- 3 rounds:
- 6x grip sling row or heavy rope row
- 6x dumbbell push press (30#/20#)
- 6x candlestick pistol, left leg
- 6x grip sling row or heavy rope row
- 6x dumbbell push press (30#/20#)
- 6x candlestick pistol, right leg
- Rest as needed
Part 2
- 60’ Banded Walk
- 400m run (500m row)
- 3 rounds:
- 12x reverse crunch on stability ball
- 6x decline push ups on stability ball
- 12x zigzag hops on left leg
- 6x cauldrons on stability ball
- 6x incline push ups on stability ball
- 12x zigzag hops on right leg
- Rest as needed
Part 3
- 60’ Banded Walk
- 400m run (500m row)
- 3 rounds:
- 1x wrist roll ups, palm down
- 6x plate OH lunges (35#/25#)
- 6x plate halo on one leg (left)
- 1x wrist roll ups, palm up
- 6x plate OH lunges
- 6x plate halo on one leg (right)
- Rest as needed
45 minute time cap; repeat as time allows
Thursday, 2/21/19
Strength:
Max Barbell Squats
Choose Max at BW; 3/4 BW; 1/2 BW or 1/4 BW
Met-Con:
Max 2K Row
Friday, 2/22/19
Strength:
Bench press
Choice of a “Pull” Bodyweight Progression
Met-Con:
Partner WOD:
2 Rounds:
Run 400m
SlamBall – max reps
Run 400m
Sledgehammer Swings – max reps
Run 400 m
Wall Ball ( max reps)
While one person runs 400m, the other person completes max reps of SlamBall. Swap after each run.
Complete the same run cycle with the Sledgehammer swings. Swap after the run. Then complete the same run cycle for
Wall Ball. Swap after each run
Saturday, 2/23/19
Strength:
Back Squat 3×5
Choose a “Push” Bodyweight Progression
Met-Con:
AMRAP 15 mins of:
10 Double Unders (or 30 seconds of practice)
1 Rope Climb
12 American Swings
Sunday, 2/23/19
Review and practice: hollow body/hollow rock/superman/superman rock
Met-con:
4 rounds for time of:
20 Row (calories)s
15 Hollow Rocks
10 Handstand Push-ups
