Leisure Day
A. Mobility and Maintenance
* Inflammation management (massage, heat, photonic light/accupressure, compression, essential oils/raindrop)
B. Nutrition
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Play
* the key is to engage in activities that make your life full and help you recharge your batteries.
HEALTH
Outdoor bike ride:
60-120 min @z1 pace
FITNESS
10 rounds for time:
10 CTB chin ups
10 ring dips
15 sit ups
W. PERFORMANCE
A. Jerk balance; 5×5; rest 90 seconds
B. Push jerk 4-6×5; rest 90 seconds
+
15 min amrap:
3 unbroken CTB pull-ups
3 unbroken ring dips
PERFORMANCE
A. Three sets for time of:
5 Muscle-Ups
10 Burpee Box Jump-Overs (24″)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes
B. 15-Minute Capacity Test
Complete as many rounds and reps as possible in 15 minutes of:
10 Hand-Release Push-Ups
15 Wall Ball Shots (20 lb.)
20 Kettlebell Swings (24kg – overhead swing)
HEALTH
A. Front squat clusters 3.3.3×5; rest 20 seconds/rest 3 min
B. RDL 8-10×4; rest 2 min
+
3 rounds for time:
20 KBS 24/16kg
60 double-unders
FITNESS
A. Squat snatch; build to a max
B. 1 1/4 back squat; 3, 3, 3, 2, 2, 2; rest 3 min
C. Clean pulls; 3, 3, 3; rest 3 min
+
50-40-30-20-10 for time
Wall balls- 20/14lbs to 10′ target
Unbroken double unders
W. PERFORMANCE
A. Snatch pulls; 3, 3, 3, 2, 2, 2; rest 2 min
B. Deadlift 3, 2, 1; rest 3 min
+
10 min amrap:
3 squat clean 130#
3 box jumps 24″ (Step down)
PERFORMANCE
A. Snatch
Take 15 minutes to build to a heavy Snatch.
B. Clean & Jerk
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.
C. Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
You choose the loads.
A. Endurance Technique Practice
* spend 30-90 min swimming, biking, or walking/running
B. Mobility and Maintenance
* Spend 15-30 min on mobility (MobilityWOD, Supple Leopard, trigger point)
HEALTH
6-10 unbroken TnG deadlift 135#/95#
Airdyne or row sprint 45 seconds @95%
rest 5 min
x6
FITNESS
6-10 unbroken TnG squat clean 135#/95#
Airdyne or row sprint 45 seconds @95%
rest 5 min
x6
W. PERFORMANCE
A. HSPU eccentrics; accumulate 35 perfect reps with as slow of a tempo as possible (full range of motion)
+
7 burpees AFAP
Prowler push 20 seconds @100%
rest 3 min
x4
+
7 unbroken CTB chin ups
Airdyne sprint 20 seconds @100%
rest 3 min
x4
+
Row sprint 30 seconds @100%
rest 3 min
x3
PERFORMANCE
A. Two sets, not for time, of:
Rope Climb x 3 ascents
Roll to Candlestick x 6 reps
Double-Unders x 40-50 reps
B. Eight sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
C. Complete as many rounds and reps as possible in 5 minutes of:
365 lb. Deadlift x 3 reps
Muscle-Up x 3 reps
(SCALE loads as needed.)
Rest exactly 5 minutes, and then . . .
D. Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″)
15 Pull-Ups
HEALTH
5 min amrap:
5 strict pull-ups
5 sit ups
rest 5 min
10 min amrap:
10 CTB pull-ups
30 seconds plank on rings
FITNESS
A. Push Press; build to a 4rm
B1. Weighted dip; 6-8×5; rest 2 min
B2. Weighted pull-up; 4-5×5; rest 2 min
C. Amrap unbroken strict hspu; rest 45 sec x10
D. Amrap unbroken CTB pull-ups x3; rest 4 min
W. PERFORMANCE
A1. Front squat 4×5; rest 10 seconds
A2. Back squat; 4×10; rest 10 seconds
A3. Barbell walking lunges 4×24; rest 3 min
B. DB side bends; 15-20×3/side; rest 30 seconds bw sides
+
5 rounds for time:
100m farmers walk 2 pood/hand
30 wall balls
PERFORMANCE
A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Muscle-Ups x 4-7 unbroken reps
Toes to Bar x 10-15 reps
B. Split Jerk
Take 20 minutes to build to a heavy Split Jerk.
C. For time:
60 Handstand Push-Ups
(males to 2″ deficit, no deficit for ladies)
90 Pull-Ups
Partition reps however you would like. You do not need to finish all of the handstand push-ups before starting in on pull-ups.
D. For time:
Row 2000 Meters
150 Double-Unders
HEALTH
A1. Deadlift 5, 4, 3, 2, 1; rest 2 min
A2. Shoulder Press 10, 8, 6, 4, 2; rest 2 min
B1. Bench press; 5×5; rest 2 min
B2. Weighted back extensions 10-12×5; rest 2 min
FITNESS
A. Hang Squat clean; 5 reps on the min for 10 min @55-60% 1rm
B. Snatch balance; 2, 2, 2, 1, 1, 1; rest 2 min
+
3 sets @100%
10 unbroken thrusters 95/65
Row sprint 20 seconds @100%
rest 3 min
+
3 sets @100%
10 TnG power clean 135/95#
Airdyne sprint 20 seconds @100%
rest 3 min
W. PERFORMANCE
A1. Shoulder Press; 10-12×5; rest 30 seconds
A2. Weighted pull-up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min (increase weight from 5/6)
B1. Bench press 3, 3, 3, 3; rest 10 seconds
B2. Incline DB bench press 8, 8, 8, 8; rest 10 seconds
B3. Static HS hold; amsap unbroken x4; rest 3 min
C. Bent over supinated grip barbell rows @41×2, 6-8×5; rest 2 min
PERFORMANCE
A. Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
B. Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
You choose the loads.
C. Three sets of:
20 GHD Sit-Ups
Rest 90 seconds
