So Annie Thorisdottir is pretty awesome. [accordiontabs] [tab title="Weekly Warmup"] 2 mins @ 70% run, skip, row or bike, then 2-3 sets of: 2-4 wall walks 10-15 shoulder pass throughs 10 OH squats with empty bar [/tab]

[tab title="Group Metcons"] Monday 1,2,3...8,9,10 DB Thrusters @ 40-45% 1rm push press Box Jumps

Tuesday In teams of 3-4, perform 5 sets each of: 45sec of rowing, and rest for 15sec. Use the 15sec to transition and switch the person on the rowing machine. Goal is to accumulate as many calories as possible.

Wednesday 3min amrap: 10 wall ball 30 double unders rest 90s 3min amrap 10 burpees 30 double unders rest 90s 3min amrap 10 ball slams 30 double unders

Thursday A. Max Effort Standing Broad Jump, 3-4 attempts B. 7min AMRAP: 3 man makers 9 Heavy KB Swings

Friday 5 rounds of: 20sec battling ropes 20sec toe to bar 20sec burpees 60sec rest

Saturday 12min to climb the ladder as high as possible 1 wall ball, 1 pull-up 2 wall ball, 2 pull-up 3/3, 4/4... as high as possible in the time limit. [/tab]

[tab title="Foundations"] Workout 1 A. Shoulder Press 3x3, rest 2min B. chin-ups 4x2-5, rest 2min C. Group Metcon

Workout 2 A. Deadlift 3x6, ramping sets, rest 2min B. FFESS 3x10/side, rest 45s between sides C. Group Metcon

Workout 3 A. Bench Press 3x5, rest 90-120s B1. Ring Row 3xmax, rest 45s B2. DB skull crushers 3x10, rest 45s D. Group Metcon

Workout 4 A. 4x3 tall box jumps, rest 60-90s B. Back Squat, 1x3 (work to one heavy set of 3) C. ¼ back Squat 3x5, rest 90-120s D1. Good Morning 4x8, rest 20sec D2. Band Pull Aparts 4x10-15, rest 45sec [/tab]

[tab title="Training - General"] Workout 1 A. Front Squat 4x3@80-85%, rest 2.2-5mins B. Good Morning 3x10, rest 90s C. Group Metcon

Workout 2 A. Bench Press 3x3, 1x3+ @ 85%, 2min rest. B. Chins 3xmax reps, 4sec lowering phase. Rest 2min C. Group Metcon

Workout 3 A. Tall Box Jump 4x4, rest 45-60s B. Deadlift 3x5, ramping, rest 2-2.5min C. Hand Stand shoulder touches 3x10/side (or practice static handstand hold accumulating 20s per set). Rest as needed. D1. Low Box Side Step-up 3x12/side, rest 30s D2. Band Pull Aparts 3x15-20, rest 30s

Workout 4 A. Shoulder Press 3x3@85%, 1x3+@85%, rest 2-2.5mins B. Narrow Grip Bench 2x8-10 C. Group Metcon

Workout 5 A. Find 3RM Turkish Get-up on each side B. 6 sets of 2-5reps, muscle-up practice, rest as needed C. 3 sets: 3 Rope assents, accumulate 30sec L-sit Hold on paralettes. rest as needed (or substitute: Chin-ups 4x3-6, rest 90-120s) D. 20 toe to bar, strict. E. Accumulate 4min of side split per side. (do your best!) http://gymnasticswod.com/content/side-split [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 5min hang snatch technique work at 65% B. Front Squat 4x3 @ 80-85% C. Group Metcon

Workout 2 A. 5 sets: 2 Power Clean + 3 push press, rest 2min B. Shoulder Press 2x2-4 with 90-120s rest. C. Group Metcon

Workout 3 A. Hang Snatch. Complete 2 hang snatch on the minute for 12minutes. Loading = 70-75% B. Drop Snatch 1RM C. Deadlift 3x3, ramping sets. D. 7 rope ascents. Rest as needed

Workout 4 A. Hang Clean + Full Clean, every minute on the minute for 10minutes @ 70-75%, rest 90s B. Shoulder Press 2x2-4 rest 90-120s C. Group Metcon

Workout 5 A. Jerk, 7 sets of 2 on the minute @ 80-85% B. Back Squat 4x2@85% C. hand stand wall touches 3x10/side, rest as needed D. 20 toe to bar, strict. E. Accumulate 4min of side split per side. (do your best!) http://gymnasticswod.com/content/side-split [/tab]

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