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