Weekly Training WODs | Week 7: 5/1/17 – 5/7/17

By | April 29, 2017
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Weekly Training | Week 7
Monday 5/1
Strength & CP Battery. Upper push and Pull. Midline work.
Find a 2RM CGBP for the day. If you are feeling good, try to hit your old 1RM for 2RM.
With Part B, we are starting to prep for MURPH a bit which will be done at the end of the month. 
A. Close Grip Bench Press
Develop a 2RM for the day
B. Upper Body Battery/Aerobic Work
:30s Kipping Pull Up/Ring Row/Jumping Pull Up
:30s Rest
:30s Air Squats
:30s Rest
:30s Push Ups
:30s Rest
:30s Bike/Row/Run
:30s Rest
x 6 Sets. Do not AMRAP these efforts. Keep it sustainable.
Tuesday 5/2

MAP work; the goal is to not have to stop moving for 40 minutes.
40 Minutes (Sustainable Pace)

Run 1 Mile
10 Wall Walks
Bike 100/70 Cal
200m Plate Carry (45/25)
Row 100 cal
Wednesday 5/3
Midline/Lactic Endurance
The Tester Part 2 is a world famous OPEX work out. Please do not pace it. Pick a KBS that is appropriate to you that can be moved fast and unbroken.
A. RKC Plank

40s Plank
60s Rest
x 4 Sets
250m Row
15 KBS (70/53)
25 Burpees
15 KBS
250m Row
Rest 10 min
*100% effort. DO NOT PACE
*KBS weight fast and unbroken
C. Zone 1
10 min bike, walk or row
*Come back to Earth
Thursday 5/4
Zone One

Casual style. Get your recovery on. Bike, walk in the sunshine, swim, hike.
Friday 5/5
Strength & CP Battery. Lifting, Structure and Power work.
A1-B2 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! C pick a heavy, but appropriate weight for DL or PC. 
A1. Weighted Pull Up x 4-6, 20X1
A2. Goblet Squat x 8-10, 32X1
Rest 2 min after A2. 4 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. Good Morning x 10 at 31X1.
B2. Walking Lunge x 10/leg. Hold DBs if able.
4 Total Sets. Rest 90s after B2.
5 Power Cleans/Deadlifts
8 Lateral Bar Burpees
Saturday 5/6
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 KBS, Burpees, Bike Fast for 10 total sets. Go hard and transition quickly! 

A. RKC Plank
:40s RKC
:60s Rest
x 4
B. Lactic Endurance
20s KBS (70/53)
20s Burpees AFAP
20s Bike/Row/Run
Rest 3 Min
x 5
REST 7 Min
Sunday 5/7
Zone One

*Same as Thursday

Strong ladies

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