Monday – Gymnastics Conditioning
10 Minute bike and toe to bar intervals
On the 2:00 – 40% of Max Toe to bar
On the 4:00 – 50% of Max Toe to bar
On the 6:00 – 40% of Max Toe to bar
On the 8:00 – 50% of Max Toe to bar
On the 10:00 – 40% of Max Toe to bar
Context: record total bike calories. Test max set of toe to bar before this session if you do not know that number for you. Bike hard, 300-400 watts.
Tuesday: Monostructural day
Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row
context: get yourself uncomfortable toward the end of each interval and throughout the entire last three intervals.
Wednesday: weightlifting
Push Press
5 Sets of 3
Final Three Sets to Build to a Heavy Set.
Push Jerk
5 sets of 3
start at your final set of push press if you are able.
Friday: met-con day
“Layup”
25-20-15-10-5:
Box Jump Overs (24″/20″)
Toes to Bar
Directly Into…
5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)
Context: determine your limiting exercise in this wod and break that exercise up EARLY with five second breaks. Treat this as open prep.
Saturday: Body armour
Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Double Kettlebell Bent Over Row
50 Banded Pull-A-parts
Benefits of banded pull aparts