Monday
3 sets:
15-20 second L sit followed by 10 seated straight leg ab compressions
25 ft handstand walk OR walk around a box with toes on box
3 ring muscleups(use low rings with feet on ground to scale)
AMRAP in 6 minutes:
12/10 calorie bike
25 ft double KB front rack walking lunge(53/35)
Rest 3 minutes, then,
AMRAP in 6 minutes:
8 50 ft shuttle runs
12 toes-to-bar
Tuesday
EMOM for 8 minutes:
1 hang squat clean from the knee +
1 split jerk
- Build to a heavy set. Hold the split jerk receiving position for 2 seconds.
WOD
5 rounds for time:
5 power cleans(bodyweight)
5 bench press(3/4 bodyweight)
- After each set, do 10 v-ups
Wednesday
Every 3 minutes for 3 sets:
8-12 DB Arnold presses
5-10 close grip chin-ups
WOD
10 rounds for time:
8 thrusters(95/65)
8 bar facing burpees
- Rest 1 minute between rounds.
- PACE YOURSELF. Do not start fast. Try to be consistent and aim for each round to take around 60 seconds.
Thursday
Gymnastics class at 5.
Optional WOD
As many reps as possible in 18 minutes:
3 minute max assault bike calories
3 minute rest
3 minute max 25 ft shuttle runs(25 ft down is 1 rep, 25 ft back is 2 reps..)
3 minute rest
3 minute max calorie row
3 minute rest
2 minute max assault bike calories
2 minute rest
2 minute max 25 ft shuttle runs
2 minute rest
2 minute max calorie row
2 minute rest
1 minute max assault bike calories
1 minute rest
1 minute max 25 ft shuttle runs
1 minute rest
1 minute max calorie row
1 minute rest6
Friday
Take 15 minutes to practice handstand walking or bar muscle-ups.
Bar muscle up options: Kipping drill focusing on hip extension and straight arm press down to get hips close to the bar. Jumping or banded bar muscle-ups.
Handstand walk: Slow, controlled shoulder taps on wall. Kick up close to the wall and take 1/2/3…steps to the wall. Try to progressively move further away from the wall.
WOD
5 rounds for time:
500 M row
5 bar muscle-ups
25 ft handstand walk
Saturday
8:30 – Adult jump rope skill session – sign up on kilo
9:30 – Double Dutch Demo and learning
10:30 – All call potluck brunch – sign up on kilo
Saturday workout
Every 2 minutes for 4 sets:
5 back squats @ 70%
5 back squats @ 75%
3 back squats @ 80%
3 back squats @ 80%
WOD
In teams of 2, AMRAP in 30 minutes:
50 M sled push(280/190)
100 M kb suitcase carry(70/44)- 25 M with one arm, 25 M with the other
6 wall walks
20 toes-to-rings
400 M run
- One partner pushes 25 M on the sled, then other pushes 25 for 50 M total. Partners do 50 M each on the KB carry. Use one KB, and switch hands at 25 M. Partners split the reps however they want on the wall walks and toes to rings. Both partners run together for 400 M each.
