Workouts for 2/18 – 2/24

We’ve seen in an increase in the numbers at NOONs as of late!

 

Monday 2/18

Option 1:
Bench Press 3 x 1

Option 2:
18 Mins for Quality
7-10 Single Arm DB/KB Bench Press
1 Lap Heavy Seated Rope Pull
Max Ring Plank > Plan Hold (to failure)

Then

Teams of 2
“Machine Hell Track”
Row/Ski
100/200/300/400/300/200/100
or
AD
10/20/30/40/30/20/10

 

 

Tuesday 2/19

30 Minutes (6 Rounds)
MIN 1: Max Slamballs over the rig (clean and toss (no slamball’n)
MIN2: Max Rope Climbs
MIN 3: Max Cals (any machine)
MIN 4: Max Burpee Box Jump Overs
MIN 5: Rest

Then

Accessory Work:
Accumulate 25-50 banded face pulls (https://www.bing.com/videos/search?q=banded+face+pulls&view=detail&mid=50E491632C6B057125C650E491632C6B057125C6&FORM=VIRE)

Accumulate 25-50 pallof presses (R/L)
(https://www.youtube.com/watch?v=v794Rsu7gJ4&feature=youtu.be)

Accumulate 50 Banded Lat Pull downs (https://www.youtube.com/watch?v=FVjtOSA-dz8)

 

Wednesday 2/20

Some Dynamic Warm-Ups for Deadlifts (in addition to coaches warm up)

Banded Good Mornings: https://youtu.be/53VJa051bg0

Banded Fire Hydrants: https://www.bing.com/videos/search?q=banded+fire+hydrants+with+hold&qpvt=banded+fire+hydrants+with+hold&view=detail&mid=2A03DC08A077ED93ABEC2A03DC08A077ED93ABEC&&FORM=VRDGAR

 

Option 1:
Deadlift 3 x 1

Option 2:
18 MINS for Quality
10 Deadlifts
10 Ring Dips/Push-Ups
10 Chin-Ups/Pull-Ups

Then

AMRAP10
5 Single Leg KB Deadlifts (per side)
10 KB Cleans (1/2 Headcutters)
15 KB Swings
30 Double Unders

 

 

Thursday 2/21

Teams of 3 – 300 Cals
Cals 0-100 DB Bear Crawl
Cals 100-200 Sandbag Drags
Cals 200-300 Sled Push

1 Skis/1 Transports/1 Rests

 

 

Friday 2/22

Option 1:
Front Squats 3 x 1

Option 2:
18 MINS Ascending to Heavy Reps with good form:
Even Mins: 3-5 Front Squats (clean from floor if using barbell)
Odd Mins: Add weight or rest
*option to use DB/KB or SB here too

Then

10 x 30/30/30
KB Headcutter
Double Unders or NPU Burpees
Rest

Cooldown: Stretch off the back wall:
1 min holds of:

  • Calf
  • Couch
  • Hamstring
  • Pigeon

 

 

Saturday 2/23

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.
Coaches Choice

 

Sunday 2/24

Option 1
Bench Press – De Load

6 sets of 5 @ 60/70%

Option 2
EMOM15
Evens: Max Consecutive DB/KB Bench Press (to failure)
Odds: Rest

Then

30/30 x 12 mins (3 rounds)
:30 plank
:30 rest
:30 Plank-ups
:30 rest
:30 side plank R
:30 rest
:30 side plank L
:30 rest

Option 2: If you find yourself climbing to 15 bench presses without having any struggle to get to the top of the press, think about bumping up the weight.