Friday
WOD: Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Goblet Squats (53/70#) 100 Meter Run
December 2015
Thursday
WOD: A. Deadlift 5×3 @ 45-55-65-55-45% B. Pike up skill work: https://www.powermonkeyfitness.com/videos/pike-ups C. Tabata Pike ups
Wednesday
WOD: In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (65/95#) 20 Pull-Ups 20 Burpees
Tuesday
WOD: A. Back Squat 5×3 @ 45-55-65-55-45% B. Reverse crunch skill work: https://www.powermonkeyfitness.com/videos/core-abs/reverse-crunches C. Tabata reverse crunch.
Monday
WOD: A. Shoulder Press 5×3 @ 45-55-65-55-45% B. In teams of two, alternate full rounds and complete 5 each of: 20 Russian Kettlebell Swings (35/53#) 20 parallete Push-Ups
Saturday and Sunday
Sat. Dec. 5. Winter Rendezvous! 8a-5p: https://www.facebook.com/events/1477436555911521/ Sun. Dec. 6. REST DAY A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower
Saturday and Sunday Read More »
Friday
WOD: A. Shoulder Press 5×3 @ 85-87% of your 3rm from week 1. *For some 87% maybe too much depending on how the warmup sets go, if so, shoot for 85%. B. Hollow & Arch holds with PVC: https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-hold-pvc C. Alternating Tabata hollow hold/arch hold using PVC.
Thursday
WOD: 6-4-2-4-6 reps for time: Thrusters (85-90% of 3rm strict press) No more than 105/155# Strict chin-ups (under hand)
Wednesday
WOD: A. Deadlift 5×3 @ 85-87% of your 3rm from week 1. *For some 87% maybe too much depending on how the warmup sets go, if so, shoot for 85%. B. Hanging tuck + single leg ext skill work https://www.powermonkeyfitness.com/videos/hanging-tuck-single-leg-extensions C. Tabata: hanging tuck + single leg ext: QUALITY, NOT reps!
Tuesday
WOD: In teams of two complete as many rounds and reps as possible in 25 minutes of: 50 Wall Ball Shots (14# 9′, 20# 10′) 40 Kettlebell russian Swings (53/70) 30 Burpees 20 Pull-Ups 100 Meter Run with Partner
