(Option to avoid Overhead Squat movements)
Snatch or Power Clean and Jerk (you pick)
2 x 3 @ 80%
2 x 1-2 @ 85%
Overhead Squat or Strict Press
5 x 5; same lift as last time you did this, but heavier than last week
Strict Pull Up
5 x 5-8; as heavy as possible
Bench Press or Floor Press
WIDE grip, touch HIGH on the chest and force lat engagement
5 x 8-12; medium weight
5 Rounds for Quality
8-12 per side Single-Arm DB Strict Press
8-12 per side SIngle-Arm DB Upright Row
10-20 GHD Back Extension or Good Morning (light)
EMOM x 12
6-10 DB or KB Snatch
– alternate arms each round
– ODD = Left
– EVEN = RIght
– with heavier KB, decrease reps, use swing version
– with lighter DB, go from ground
Single-Leg Romanian Deadlift
5 x 10-15 per leg
EMOM x 12
max reps Turkish Get Ups
– alternate arm every round
Bench Row:
– put you hand on a chair/table/box for support
3 sets of 4 x 30/10 per arm
– 1 set is 30 sec max reps, 10 sec rest, 30 sec max reps, 10 sec rest, 30 sec max reps; then do the same on the other arm
5 Rounds for Quality:
100ft Overhead Walk – L
100ft Overhead Walk – R
20 Alternating Single Arm Upright Row
Max reps/Max reps Reverse Curl
EMOM x 10
5 Power Snatch
5 Bar-Facing Burpees
16 min AMRAP
12 Pull Ups
12 HSPU or Push Press
30 Cal Row or 20 Cal Bike or 400m Run
5 Rounds
1 min max reps Turkish Get Up – L
1 min max reps Turkish Get Up – R
100ft Overhead Walking Lunge, alternate arms every 25 feet
5 Rounds for Quality
8-12 per side Single-Arm DB Strict Press
8-12 per side SIngle-Arm DB Upright Row
10-20 GHD Back Extension or Good Morning (light)
EMOM x 10
10 Alternating DB or KB Snatch
7 Burpees
16 min AMRAP
12 Pull Ups/Ring Rows
12 HSPU or Pike Push Ups or 12/12 Push Press
5 Rounds
1 min max reps Turkish Get Up – L
1 min max reps Turkish Get Up – R
100ft Overhead Walking Lunge, alternate arms every 25 feet
5 Rounds for Quality
8-12 per side Single-Arm DB Strict Press
8-12 per side SIngle-Arm DB Upright Row
8/8 Single Leg Touchdown
Stuff that everybody can do!
Shoulders and Core:
Tempo Crunch – one leg out/one leg in, hands under butt
Bird Dog – On all fours, opposite hand and foot extended away
3 Rounds:
5/5 Tempo Crunch 5500 (5 sec up, 5 sec hold, down and right back into the next one)
10 Alternating Bird Dog w/ 5 sec hold per movement
5/5 Side Plank with 5 sec hold on tuck
3 Rounds:
4 Inch Worm
8 Alternating Yoga Lunge (foot to hand)
4 Push Ups
10-Second Up Dog (or Cobra) hold
SKILL WORK:
check out the videos we posted on the FB group page and complete 10-15 minutes of either "HS Hold Progression", "HS Push Up Progression" or "HS Push Up Accessory"
WOD:
"Fartlek Run"
40-30-20-10
Run 1 min
Push Ups
Run 1 min
Air Squats
Run 1 min
Lunges (lunges total)
Run 1 min
Football Burpees
GET BETTER AT DOUBLE UNDERS – ROUND 2
Pick 1
*but wait, I don’t have a jump rope! No prob, just do little tuck jumps!*
Double Under Challenge 1:
Complete 500 Jump Rope Singles; every five reps, jump as high as you can
Double Under Challenge 2:
Complete 300 Double Unders
Double Under Challenge 3:
In Unbroken Sets only, complete
10-20-30-40-50-50-40-30-20-10 Double Unders
Double Under Challenge 4:
2 min on/1 min rest x 5
Max reps double unders
SOCIAL CHALLENGE
Find 1 song from the 1960s, 1970s, 1980s, 1990s and 2000s to put on the"ON TRACK ULTIMATE PLAYLIST"
– post your songs on FaceBook.
