Week of Monday, August 5th 2024

Week of Monday, August 5th 2024 

Monday 8/5/24

Warmup - 

1. 2 rounds

10 pvc pass throughs

10 good mornings

10 behind the neck presses

10 overhead squats

2. Bergener warmups from hips (3x), above knee (2x), and mid shin (1 x) with pvc, then repeat with barbell:

1. Dip & drive

2. Add shrug

3. Add high pull

4. Muscle Snatch

5. Power Snatch

A) Hang power snatch- 5 x 5, increasing

B) 4 rounds for time:

25 Russian KB swings (24/16)

12 Toes to bars

Tuesday 8/6/24

Warmup - 3 rounds

5 crawl outs w/ push-up

10 ring rows

15 band pull aparts

A1) Bench Press - 5 x 3, increasing (heavier than last week)

A2) Strict Pull-ups - 4 x max effort

B) 2 rounds for time:

1000 m row

50 situps

Wednesday 8/7/24 

Warmup - 3 rounds

5 standing bottoms up kb presses each side

10 split squats each side

15 deficit heel raises

20 second banded ankle stretch each side https://www.rehabhero.ca/exercise/elevated-banded-ankle-dorsiflexion#:~:text=Anchor%20the%20band%20to%20a,push%20the%20ankle%20into%20dorsiflexion.

A1) Pistol squats Rx - 4 x 6 each leg 

Pistol progression : lateral step on box - 4 x 8 each leg

Pistol progression : pistol to a bench - 4 x 10 each leg

A2) Seated lat pulldowns (band over pullup bars, sit on floor with legs fully extended - 4 x 15

B) 12 min AMRAP:

4 Alternating turkish getups (24/16)

8 Burpee box jumps

Thursday 8/8/24

Warmup - 3 rounds

15 russian kb swings

15 goblet squats

8/8 kb push presses each side

1. Power cleans - 5 x 3, increasing

2. “Helen”

3 round for time

400 m run

21 Kettlebell swings (24 / 16)

12 Pull-ups

Friday 8/9/24

Open gym - make up a WOD you missed

Saturday 8/10/24

4 rounds for time with a partner: 

4 Tire flips

40 Wall balls

400 m run together