Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
On a 7:00 clock:
:30 jumping jacks
10 groiners
10 PVC good mornings
:30 air squat
10 pass thrus (PVC)
10 overhead squats (PVC) pause in the hole
Warm-up
Warm-up
THRUSTER REVIEW AND BUILD-UP
2 Front squat
2 Push press
2 Thruster Smooth down, then fast up
2 Thruster
2 Front squat
2 Push press
2 Thruster Smooth down, then fast up
2 Thruster
5 sets:
5 thrusters
– Rest :30 between sets.
Weightlifting
Thruster (EMOM 10: 1×1 Build to a heavy single)
Warm-up
Warm-up
GHD & WEIGHTED SIT-UP REVIEW
2 sets:
5-8 GHD or weighted sit-ups (slow) 14/20 10/14
5-8 GHD or weighted sit-ups (fast)
2 sets:
5-8 GHD or weighted sit-ups (slow) 14/20 10/14
5-8 GHD or weighted sit-ups (fast)
WOD PRIMER
2 sets:
3 thrusters
3 GHD or Weighted sit-ups
Metcon
Metcon (Time)
RX (12:00)
For time:
15 thrusters (95/135 lb)
30 GHD/ weighted sit-ups – WB 14/20
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups
For time:
15 thrusters (95/135 lb)
30 GHD/ weighted sit-ups – WB 14/20
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups
INTERMEDIATE
For time:
15 thrusters (65/95 lb)
30 GHD/ / weighted sit-ups – WB 14/20
12 thrusters
24 GHD sit-ups (to parallel)
9 thrusters
18 GHD sit-ups (to parallel)
BEGINNER
For time:
15 thrusters (35/45 lb)
30 sit-ups
12 thrusters
24 sit-ups
9 thrusters
18 sit-ups
Cool Down
Accumulate:
1:00 pigeon stretch / side
1:00 couch stretch /side
1:00 pigeon stretch / side
1:00 couch stretch /side
Finish the workout in 6:00-10:00.
Heavy thrusters at a lower volume, avoid scaling too light.
Complete the thrusters in 1-3 sets each round.
Spend no more than 1:30 on the GHDs.