W4,D3

Wednesday, OCT 28

WOD: Row 2k for time

Strength: Clean from Power position(hi-hang) + Front squat(make at least 20 cycles of this complex)

Recovery : Gut smash, how and why cover

2k Row: 2k RowComplete 2000m on the concept 2 erg. Set the monitor to count down so that you have an accurate time.


W4, D1

Week 4, Day 1

WOD: Tabata Wall Balls,(rest 3 min) Tabata Row for Cals

Strength: 12x1 Overhead squats

Accessory: K2E or T2B 5x5 progressions or getting it done

Recovery: Foam Roll

Overhead Squat: Overhead Squat


W3,D4

Week 3, Day 4

WOD: WOD- 15 min EMOM Min 1) Bike 7-10 cals Min 2) 10 goblet squats w/DB Min 3) 10 DB snatches

Strength: Sumo Deadlift 5x5

Accessory: DB Weighted Step - ups 3x10 each leg

Recovery: 20 supermans, 20 scorpions, 20 cobra pushups


W3,D2

3/T- Barbell Bent Over rows 5x5Pullups 5x32x Max Effort PushupsWOD- 5 min AMRAP 15 russian swings,15 squats (rest 3 min)5 min AMRAP 10 V-ups, 20 Lunges, 30 Mtn climbers

Cool Down- 20 scorpions

WOD: 5 min AMRAP 15 russian swings,15 squats (rest 3 min before starting workout #2)

WOD2: 5 min Amrap, 10 V-Ups, 20 Lunge steps, 30 Mtn Climbers

Strength: Bent over Barbell rows 5x5

Strength: Max effort Pull ups x2

Strength: Max effort Push ups x2

Recovery: Scorpions x20

Strict Pull ups : Strict Pull ups Strict, no kipping pull ups.


W2, D4

Week 2, Day 4

WOD: WOD- 30-20-10 Cals on Bike, Air Squats(this can be done with ergs as well)

Strength: Russian Swings 3x10

Strength: American Swings 3x10

Accessory: Supermans 3x20

Accessory: Hollow Rocks 3x20

Recovery: Cobra push ups x25 + Couch Stretch