Professional Documents
Culture Documents
wall sit dead squat Half kneeling chops Half kneeling Pallof wall press abs 3 8 3 8 3 8 45sec 6 6 301 6 4 6 20 6 6 explod 2min 4 8 4 8 4 30 1 min
Week 2 Set Rep Temp Rest 4 8 4 8 4 8 45se 3 6 301 3 6 3 20se 3 6 explod 1:45 4 6 4 6 4 30 45se A 1 2 3 B 1 C 1 D 1 2 3 Day 1 Box Jump Lateral Skip Depth Jump Clean Pull from high Front Squat Goblet squat KB lateral Lunge KB RDL Day 2 10-12 min CF WOD Standing abs with single arm DB bottoms up plank Day 3 Box Jump Lateral Skip Scoop Throw Rotational Throw Chest supine Press Eccentric Ring KB upside down Pendlay Row 3-5min CF WOD Day 4 13-15min CF WOD Supine Psoas KB "rack" carry Chain Bear Crawl Day 5 Rest Res A Day 6 1 Box Jump 2 Lateral skip 3 Depth Jump B 1 Deadlift C 1 5-7min CF WOD
Week 3 Sets 3 3 3 5 5 4 4 4
Day 2 A 1 Clean Pull from high B 1 8-10min WOD Day 3 Tempo rotational Tempo Rotational scoop Bench Press Med ball shot thow Low pushup hold Dead bench Y's T's thumbs up T's thumbs down side lying external Day 4 4-6min cf WOD Strict toes to bar landmine twist GH back ext Day 5 Rest Day 6 Tempo Rotational A 1 left Tempo Rotational 2 Right 3 Scoop B 1 RDL 2 Broad Jump Deadlift to knee 3 w/pause 4 Rack Pull from knee Half kneeling Chops C 1 (each way)
1 1 2 3
3 3 3
A 1 2 3 B 1 2 3 4 C 1
3 8 3 8 3 8 6 6 6 2eac 6 20 6 6 4 8 4 8 4 8 4 8
45sec 301
2min
1min
3 8 3 8 3 8 3 6 3 2 3 20se 3 6 4 6 4 6 4 6 4 6
A 45se
1:45
1 2 B 1 2 3 C 1 D 1 2 3 E 1
3 3 3 3 3 5 4 4 4
45se A B 1 1 2 3
A 1 B 1 2 3
3 3 3
10 10 10
2min
5 5 5
3 3 3 5
3 3 3 6 6
8 8 45sec 301
3 3 3 3 3
8 8 8 6 6
8 6 3 10se 6c 6 4 6 8
301
8 30se 4c
4 1min
6 30se 4c
Week 5 Sets Rep Tempo Rest 3 3 3 5 6 5 54 55 3 3 3 3 4 5 A1 2 1min B 1 30 C1 2min D 1 Day 1 Clean Pull From Med Ball Slam Front Squat 3-4min CF WOD AB work
1:30
Day 2 A 1 Med Ball Push 2 Explosive Sled Pull B 1 8-10min CF WOD Day 3 Rest
5 5
4 4
10 30fe 12
1mi
4 4 4 4 4 5 5 6eac 5
1mi
OD
Day 4 A 1 Overhead 2 shot med ball throw 1min 3 supine chest B 1 Press C 1 Strict Pullups 1min D 10-12min CF WOD Day 5 Rest 1:30 Day 6 A 1 Counter MVT Shrug 2 Box Jump B 1 Deadlift C 15:45x10 interval work
4 3 4 3 4 3 5 3 8 10se
4 40 40
1mi
Rest
5 5 5
2 2 3
4 4 4 5 1mi n
3 3 3
6 6 6 1mi n
3 3 3
3 3 3 1min
OD
5 3 4-6min CF WOD
Week 6 Rest %
45se 2min
30se
6 4 6 4 30s 9-11min CF
4 4
4 4 30s 11-13min CF
Rest
Rest
Rest
3 3 3 3
3 3 3 1mi 5 RP
Rest
Rest
10-12min CF
45se RPE
5 5 20:40x10
2 2 30s
6 6
1 1 30se
20:40x12 intervals