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Monday
InTheGym
18min. to get 4 Sets:
12-15 Hack Lunges (on ea. leg)
Immediately into;
8-10 DB Single Leg RDL's (on ea.
leg)
Rest 90sec. Between Sets
Hack Lunges: (*The end of the bar is resting inside of a plate on the ground)
https://www.youtube.com/watch?v=XjMECMii-W0
Metcon
Metcon (Weight)
15min. to get as high as possible...
10/7 Cal Assault Bike
10 Toes-To-Bar
3 Squat Cleans 135/95
*Round 2: Add 10/5lb.
*Round 3: Add 10/5lb. more
*And so on...
*RX+ is 20/10lb jumps
*To scale it you can just hang out at the same weight the whole time.
AtHome
10min. to get as far as possible...
3-6-9-12-15....
DB Squat Clean thruster 35/20s
*30 Double Unders after each set
Rest 3min.
10min. to get as far as possible...
3-6-9-12-15...
Devil Press 35/20s
*100m Run after each set
Keepin the DBs light today so you can move!
I also love the idea of that 100m Run being like a 4x20m Shuttle Sprint if you wanna switch it up!
Tuesday
InTheGym
Every 5min. x 4 rounds:
500m Row
20 Ballslam (25/20lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
Hit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women.
10min. AMRAP:
30-20-10-20-30
Russin KB Swings 70/53lb
DB Russian Twists 35/25lb.
Sit-Ups (anchored)
*You will not finish this, but get as far as you can.
*Left + Right = 1 on Twists
*Feet will be anchored under DB handle or around KB
AtHome
For Quality, but also moving quick!
10-9-8-7-6-5-4-3-2-1
DB Bent Over Row Right Arm (50/35)
DB Bench Press Right Arm
DB Bent Over Row Left Arm
DB Bench Press Left Arm
DB Bicep Curls (using 1 DB)
DB Tricep Extensions (using 1 DB)
*If you have more DBs at your disposal, you can do something a little heaver for the bench and rows (like 70/50) and maybe something a little lighter for the curls and triceps (like 45/25).
*If somehow you finish quick, then just make it an AMRAP and go until the 20min. Mark. (building from 1 back UP to 10)
This looks so fun! Pumped for you.. Literally ;)
Bicep and Tricep Demo: (2nd and 3rd video without the band)
https://www.instagram.com/p/B-2Gp3SHvDB/?utm_source=ig_web_copy_link
Wednesday
InTheGym
10min. EMOM:
2 Power Cleans + 2 Push Jerks
*Climbing weight or ideally with 1 challenging weight the entire time
Rest 3min. Before Starting Part 2 Below:
Metcon (AMRAP - Reps)
10min. to get as far as possible...
1 Mile Run
200 Double Unders
*If you happen to finish, put your time in the comments
Rest 3min. Before Starting Part 3 Below:
Metcon (Time)
10min. to finish...
50 DB Bench Press 70/35s
50 Strict Pull-Ups
*You may break this however you like!
AtHome
20min. AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Alt. DB Snatches 50/35lb.
This is a version of the Hero WOD called, "Nate." The true version has 8 KB Swings with a 70/53lb KB. I think 8 DB snatches from the ground is pretty equivalent. Or if you have more DBs, you could try 8 Hang DB Power Snatch with a 70/50.
*If you can NOT do muscle ups, give this version a go:
20min. AMRAP:
4 Handstand Push-Ups
6 Pull-Ups
8 Alt. DB Snatches 50/35lb.
Thursday
InTheGym
Back Squat
4 Sets:
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
Metcon
Metcon (Calories)
5 Rounds:
90sec. AMRAP:
10 Front Rack Lunges 155/105
10 Lateral Burpees Over The Bar
Max Cal Assault Bike
Rest 90sec. After Each Round
RX+ 185/135
AtHome
Metcon
Metcon (AMRAP - Reps)
Every 3min. x 6 Rounds:
30 Plank Jacks
30 Wall Sit Calf Raises
30 Skaters (L+R=2)
30 Glute Bridges
Advanced: 7 Rounds
Wall Sit Calf Raises: (Add an object, cat, dog, or significant other to make this harder)
https://www.youtube.com/watch?v=dOhPNHvs_lU
Plank Jacks:
https://www.youtube.com/watch?v=VasEy9dNzZM
Skater Lunge Demo:
https://www.youtube.com/watch?v=YxTwfzvdRCc
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Friday
InTheGym
Power Snatch
Every 2:30 x 10 Rounds:
250m Row
8 Toes-To-Bar
* Power Snatches (climbing)
Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatches
Metcon
Metcon (Time)
9min. to finish....
75 Push Jerks (115/75lb.)
EMOM complete 8 American KB Swings 53/35lb.
RX+ is 70/53 for 6 reps
P.S. You are starting with swings :)
AtHome
Metcon
Metcon (Time)
Choose 1 option below
Option 1: (Advanced) - Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight
Option 2: (Novice) - Bodyweight Walking Lunges for 800 meters
Option 3: (Beginners) Bodyweight Walking Lunges for 400 meters
We've done this one before and you will continue to see it every now and again. Try to build on whatever you've done previously or even just a faster time. This is a great piece