Monday
Warm-Up:
2 Sets, Through
30 seconds on / 15 seconds transition between stations
- Bike
- Box Step-Ups
- Goblet Cossack Squats
- Bear Plank Shoulder Taps
Specific Primer
Once Through Sequence
7/5 Calorie Echo Bike
6 Box Jumps
5 Toe to Bar
4 Barbell Thrusters
"The Dragon Warrior"
For Time:
5:00/4:00/3:00 Work
12/9 Calorie Echo Bike
15 Box Jumps
18 Toe to Bar/ 36 Leg Raise
-Max 2xDB Thrusters
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete
If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.
Barbell: 17.5/12.5kg
Box: 24/20''
Goal: Complete the workout in the 3:00 work interval
Stimulus: Leg and Midline Stamian
RPE: 9/10
Tuesday
Warm-Up
2:00 Row
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For Quality
4 Inchworm Push-Ups
6/6 Single Arm Dumbbell Snatch Deadlift
6/6 Single Arm Dumbbell Hang Snatch High Pull
6/6 Single Arm Dumbbell Push Press
4 Alternating Dumbbell Snatch
Specific Workout Primer
14/11 Calorie Row @ Goal Pace
Rest 30 seconds
8 Alternating Dumbbell Snatch
30m Farmers Carry
Rest / Transition 2:00 minutes before getting into the WOD
"Wuxi Finger Hold"
Every 3:00 x 6 Sets
14/11 Calorie Row
14 Dumbbell Snatch
30m Dual Kettlebell Farmers Carry
Dumbbell: 22.15/15kg
Kettlebell(s): 32kg/24kg
Goal: 2:00-2:30
Score: Average Interval Time
RPE: 8/10
Wednesday
Warm-Up:
2 Sets, For Quality
:15/:15 Active Scorpion Stretch
1 Wall Walk
3-5 Pike Push-Ups
5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups
"Po"
5 Rounds for Time
6 Wall Walks
6 Burpee to Target
18 Ring Rows
12 Shuttle Runs
Shuttle Run = 7.5m out and back is 1 Rep
Goal: 8:00-13:00
Time Cap: 20:00
Stimulus: Gymnastics Density
RPE: 8/10
Thursday
Warm-Up
2:00 Cardio Choice
-
:30/:30 Couch Stretch
:30/:30 Active Scorpion Stretch
-
For Quality
10 Russian Kettlebell Swings
5 Pause Goblet Squats + 5 Goblet Squats
10 Hollow Rocks + 10 second Hollow Hold
10 Alternating Lateral Lunges
"Tai Lung"
20:00 EMOM
minute 1: 15m Dual Kettlebell or Dumbbell Front Rack Walking Lunge
minute 2: 15 AB mat Sit-Ups
minute 3: 20 Wall Balls
minute 4: Rest
Kettlebells: 24/16kg
Dumbbells 17.5/15kg
Wall Ball: 9/6kg
Stimulus: Lower Body Muscular Endurance and Stamina
RPE: 7/10
Friday
Warm-Up
400m Run
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Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
--
500m Row
"Mantis"
3 Rounds for Time
400m Row
10 DB Power Snatch
400m Run
10 2xDB Power Cleans
Load: 17.5/10kg
Goal Time Domain 16:00-18:00
Time Cap: 20:00
Stimulus: Barbell Conditioning / Lactate Threshold
RPE: 8/10
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