Monday
A. Warm Up
2 rounds
1 length bear crawl and reverse crawl
5 steps duck walk forward
5 steps reverse
5 squat to stand
Hip Flow
A. Barbell Split Squat from FR
3 x 6/side total @ 2011
A2. TGU hybrid
(sit up portion only)
8/side @ AHAP
C. 15 min AMRAP
9-6-3
DB Burpee
Double DB russian swing
30 DUs
Tuesday
A. Warm Up
2 rounds
20 walking lunges
10 cossack squats 5/side
into
Foundation holds
2 rounds
Side plank on elbow
1 min with 10 hip touches
(approx 90 sec holding/side across all 3 sets)
B. Deadlift
5 x 5 @78% 1RM
- rest 2 min
B2. Strict pull up
4 reps @ 4112
- if you can't do UB use a partner to assisst all sets
- no bands
- if easy add weight
C. For time
100 box jumps
(must step down, rebound = no rep)
- 6 min cap
Wednesday
A. Warm Up
5 TGU/side
5 KB windmills/side
into
Shoulder Flow
B. Strict Press
5 x 2 @11X0
- build to a heavy 3
B2. Ring row with partner adductor hold
5 x Max chest to ring hold
C. 16 min AMRAP
15 T2B
12 KB snatches (6/side, not alternating)
9 KB swings
30 sec rest
Thursday
A. Warm Up
2 rounds
20 walking lunges
5 burpee passing through squat
Foundation holds
4 rounds
30 sec side plank on elbow with leg lift hold
B. Zombie Squats
3 x 4
- be uncomfortable
- build some consistency in technique before going heavy
B2. Strict pull up
2 reps @ 8014
- if you can't do UB use a partner to assisst all sets
- no bands
- if easy add weight
C. Partner intervals
12 min cap
10-20-30-40-50-40-30-20-10
Push Ups
Pull ups
Monkey 4 - ring dips/CTB
Friday
A. Warm Up
2 rounds
5 drinking birds/side
5 1 arm KB OHS
10 spider man lunges
Thoracic flow
B. Back squat
5 x 1
75/75/85/85/90%
B2. Wall facing HS hold
5 x 20-30sec
into
20-30 sec hang
C. For time
Run 400m
30 thrusters @ 45/30kg
Saturday (XMAS PARTY!)
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
EDGE Vs MARRICKVILLE
WOD and instructions released via email Friday night around 6-7pm
Evolve barbell Thu
Snatch focus
A. 3 Pause snatch deadlift
into
1 full snatch
1 OHS
B. Wide grip HS holds
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique