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.
A) back squat 4×6
B) front squat 4×6
(Build up to heavyish set)
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
5 sets of 5-10 reps if too easy do weighted or strict C2B. Scale to assisted pull ups.
20 KBS 24/16
5-10 pull ups
(10 reps is target. Scale reps in pull ups and HSPU if needed)
One arm DB floor press 8-10/arm
Bent over row 8-10
5 push press (pick fairly challenging weight)
5 hang power clean
12 sit up
2 rounds for time:
45 wall ball
35 push up
25 front squat 45/30
Time cap: 40min
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)
Team WOD 11:00, gymnastics 12:00. CF masters 14:00
Yin Yoga 18:00