WOD 1.4

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ABOUT PROGRAMMING:

Its been intense few months… After OPEN is good to take some time to rebuild base.

Monday: we are still squatting. You may choose between back or front squat and focus on that for following cycle. There will be test week after 4 weeks on week 6. Week 5 is deload. Metcons are single leg focus quality workout.

Tuesday: pull up focused strength work and metcon with gymnastics elements.

Wednesday: horisontal push/pull combinations and S2OH focused barbell metcons.

Thursday: endurance and stamina based metcons. 30min+. There will be running included on these workouts.

Friday: deadlifts and ”grinder” type metcons. Movements selected so you can move with steady pace throughout the workout.

 

Monday

A) back squat 4×6 

Or

B) front squat 4×6 

(Build up to heavyish set)

Metcon:

For 15 mins

6+6 frontrack KB reverse lunge + single leg deadlift (reps/leg)

40s single leg plank (switch legs halfway)

15 goblet squat 31X1

5-8 strict T2B

40s wallsit

Rest 30s 

Tuesday

Gymnastics strength:

5 sets of 5-10 reps if too easy do weighted or strict C2B. Scale to assisted pull ups.

Metcon:

AMRAP14

30 DU

5-10 HSPU

20 KBS 24/16

5-10 pull ups

(10 reps is target. Scale reps in pull ups and HSPU if needed)

Wednesday

3 sets:

One arm DB floor press 8-10/arm

Rest 30s

Bent over row 8-10 

Rest 60s

EMOM8:

5 push press (pick fairly challenging weight)

8 wallball

EMOM8:

5 hang power clean

12 sit up

Thursday

WOD (S)

2 rounds for time:

1000m run

45 wall ball

35 push up

25 front squat 45/30

15 T2B

Time cap: 40min

Friday

Deadlift 4 x 8 (aim for heavyish set)

12 mins of continuous work:

2+2 turkish get ups

12/10 calories machine

10-15 ring rows or 3-5 strict pull up

20 alternating box step up (use kettlebell in goblet hold for challenge)

Saturday

Team WOD 11:00, gymnastics 12:00. CF masters 14:00

Sunday

Yin Yoga 18:00

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