WOD
"Smells like Teen Spirit"
3 Rounds For Time:
30/24 Calorie Row
30 Kettlebell Swings 55#/35#
Accessory Work
Core Work:
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 1:00 beteen sets
Strength
2 Snatch Push Press + 1 Overhead Squat:
- Work up to a heavy complex in 10-12 minutes
WOD
"Livin’ on a Prayer"
6:00 AMRAP
8/7 Calorie Air Bike
2-4-6-8. . . Burpees Box Jump Overs 24"/20"
-rest 4:00-
6:00 AMRAP
6 Burpees Box Jump Overs 24"/20"
2-4-6-8. . . Calorie Air Bike
*Score is total reps
Strength
Deadlifts
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *
WOD
"Pour Some Sugar on Me"
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats 135#/95#
* Each shutle run rep = 25ft down, 25ft back (50ft total)
**Score is slowest set.
WOD
"Thunderstruck"
7 Rounds For Time:
10 Hand Release Push Ups
10 Dumbbell Snatches 50#/35#
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls 20#/14#
Skills and Drills
Strict Pull-up Progression - Week 3 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups - Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups - Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
