May 2015

Sunday May 31st

 

1st Week on the Whole 30

Skill Work

Do 3 Rds of about 2 Mins of practice each

#1 Squats - Air, Goblet, Back or Overhead

#2 Deadbug Hollowbody Hold or Hollowbody Rock

#3 Muscle Clean, Hang Power Clean or Full Clean

 

Metcon

Partner WOD

Row 1500m
75  Toes-to-bar/K2E
75 Farmer’s carry box step-ups
75 DB Push Press
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Saturday May 30th

Squat Therapy 15 Mins

 

Metcon

Partner WOD

Teams of Two 

5 RFT

20 KB Swings (Heavy)
Row/Run 400 Meters
20 Box Jumps 
20 Weighted Russian Twists 
ME Row or Airdyne x 1 minute
Rest 1 minute between sets
Each Partner switches off each movement, so partner one does 20 KB Swings, partner 2 does run 400 meters, and so on.
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Friday May 29th

Mobility

Hip 10 Mins

T Spine 10 Mins

 

Strength

Option #1

Back Squat

3 x 5

+5 Lbs FLT

Deadlift

1 x 5

+5 Lbs FLT

 

Option #2

Old Man Strength

Back Squat

1 x 20

Chose a weight that would be challenging for 12 reps and squat it twenty times.

 

In between each squat, you must take three deep breaths. This is mandatory.

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Thursday May 28th

 

Skill/Practice
 

Choose one pull exercise: Muscle Clean, Power Clean, Clean
Chose one push exercise: Press, Push Press, Push Jerk, Split Jerk

(15 min)

 

Metcon

5 Rds

30 Weighted Lunges (15 Each Leg)
15 Pull-ups

Scale Option #1: Overhhead Lunges.  Bands are okay for pull-ups but NO KIPPING ON BANDS
Scale Option #2, DB Lunges and 10 Pull-Ups. Bands are okay for pull-ups but NO KIPPING ON BANDS
Scale Option #3: Body weight lunges and ring rows

Cash Out (Optional)

4 x 10 alternating dumbbell curls (10/side)

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Wednesday May 27th

 

Strength

Front Squat

3x5

+5 Lbs FLT

Metcon

AFAP

100 Push Ups

Scaling should be done so that doing more than 10-15 PERFECT PUSH UPS is VERY HARD.  

If you break or rest stop and run 100m 

Compare to July 2nd 2014 time

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Thursday May 21st

Skill

Do three rounds of about two minutes of practice of each. Reps are not important–deliberate practice is.

Choose one squat exercise: back squat, front squat, overhead squat (Empty Barbell)
Choose one kettlebell exercise: Russian swing, one-handed swing, kettlebell clean
Choose one push object exercise: press, push press, or push jerk

Reps are not important–deliberate practice is. 

 

Metcon

AFAP

100 Double-unders
50 Wallballs
25 Pull-ups
40 Wallballs
20 Pull-ups
30 Wallballs
15 Pull-ups
20 Wallballs
10 Pull-ups
10 Wallballs
5 Pull-ups
Run 800m
 
if your double-unders are developing, 4 minutes of double-under practice, and then 40-30-20-10 wall balls (20/14) and 20-15-10-5 strict pull-ups, piked ring rows, or ring rows.
The volume of the workout is only for those experienced with kipping pull-ups. Otherwise, work on your pull-up strength–50 reps max. NO KIPPING ON BANDS.
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Wednesday May 20th

 

 

Strength 

Front Squat

3 x 5 

Add 10/5lbs FTL

Floor Press

3 x 5

Add 5/2.5lbs FTL

Deadlift

1x5

Add 10/5lbs FTL
 

Cash Out (Optional)


1 Minute Row for Max Calories
Rest 2 mins Repeat  

 

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Tuesday May 19th

 

Skill Work

Do 3 Rds of about 2 Mins of practice each

#1 Pistols

#2 Hollow Rock

#3 Hang or Muscle Clean

 

Metcon

AFAP

Row 1000m
50 Sit-ups
25 Kettlebell swings
40 Sit-ups
20 Kettlebell swings
30 Sit-ups
15 Kettlebell swings
20 Sit-ups
10 Kettlebell swings
10 Sit-ups
5 Kettlebell swings
100 Double-unders

If you dont have double unders spend 3 mins practicing

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Monday May 18th

 

 

Strength

Front Squat

3 x 5

+5 FLT

Do 10 Hard Ring Rows between each set.  If you have Pull Ups do those

 

Metcon  

“Reebok CrossFit Games Open WOD 12.1″

7 MIn AMRAP

Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. 

 

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Sunday May 17th

Metcon

Teams of 2

3 Rounds Each

500 Meter Row
400 Meter Run
*Partner 1 completes both row and run then partner 2 goes
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