Weekly Training WODs | Week 5: 4/17/17-4/23/17

By | April 15, 2017
Monday 4/17
Strength & CP Battery. Upper push and Pull. Midline work.
Build upper body strength and stability. Whether your goal is ultimate body composition or top notch performance, the shoulders and upper body must be balanced and strong.
Please follow the details (sets, reps, rest, tempo, percentages) because these will build over the coming weeks.
Please follow the Sets Across(USE ONE WEIGHT THE ENTIRE TIME) RX on the Close Grip Bench Press (CGBP). 
A. Scap Push Up
3 x 10
Rest 1 min.
B. Close Grip Bench Press
5 x 3-5 at 85% of 1RM CGBP
Tempo: 20X1
Rest: 90s
C. Upper Body Battery/Aerobic Work
:30s Strict Pull Up/Ring Row/Jumping Pull Up
:30s Rest
:30s Bike/Row/Run
:30s Rest
:30s Standing DB Strict Press (you pick the weight)
:30s Rest
:30s RKC Plank
:30s Rest
x 4 Sets. Do not AMRAP these efforts. Keep it sustainable.
Tuesday 4/18

Today we get into longer MAP work; the goal is to not have to stop moving for 30 minutes.
30 Minutes (Sustainable Pace)

1000m Row
100m Suitcase Carry(70/53)
70 DU or 200 SU
50/30 cal Bike
Wednesday 4/19
Midline/Lactic Power/Repeatability
Today we will look at a Burpee Repeat test and see how fast you can move for 40s of work x 4 sets. Then, we will rest 10 min and do a brutal Rowing test. Each work session should be done as hard as you possibly can. Burpees are to target with a 1 hand touch.
A. RKC Plank

30s Plank
60s Rest
x 4 Sets
Rest 5 min
B. Burpee Repeat Test
:40s Burpees to Target at 100% (Reps)
:20s Rest
x 4 Sets
C. Row Test
:30s Row at 100% (Meters)
:30s Rest
x 4 Sets (set on the C2 monitors)
Thursday 4/20
Zone One

Casual style. Get your recovery on. Bike, walk in the sunshine, swim, hike.
Friday 4/21
Strength & CP Battery. Lifting, Structure and Power work.
A1-C2 are all supersets; this means you will do 4-6 pull ups, then 8-10 goblet squats, rest 2 min, then repeat. Please pay attention to the total sets, reps, rest and tempo! 
A1. Weighted Pull Up x 4-6, 20X1
A2. Goblet Squat x 8-10, 32X1
Rest 2 min after A2. 3 Total Sets.
*If close to pull ups, use a buddy to help you up and over the bar.
*Negatives 3 x 5-20s down depending.
B1. RDL x 10 at 31X1.
B2. Walking Lunge x 10/leg. Hold DBs if able.
4 Total Sets. Rest 90s after B2.
C1. Deadlift x 8 (225/155)
C2. BJSD x 12 (24/20)

Rest 1 min. 5 Sets Total

Saturday 4/22
Lactic Endurance + Midline
We will build RKC planks up so you all have the nicest abs in the land. Please do your part by eating good food and limiting alcohol! Part B should be very uncomfortable; Lactic endurance work will get you “more comfortable being uncomfortable.” We will cycle through jumping rope, bike, row or run, midline work and burpees; 1 minute of HARD work and 3 min rest x 8 sets. 

A. RKC Plank
:35s RKC
:60s Rest
x 4
B. Lactic Endurance
60s DU or SU
Rest 3 Min
60s Bike/Row/Run
Rest 3 Min
Rest 3 Min
60s Burpees
Rest 10 min
Sunday 4/23
Zone One

*Same as Thursday


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