Week 4 – Skills List
1. 3 x 2 Lap Run
2. 5 x 3 Front Squat
3. 4 x 400m Run w/ 2 min rest – Consistent Pace Work
4. Weighted Pull Up/Chin Up Work – Do this pyramid style
5. 2 Mile Time Trial – Warm up first
6. 5 x 5 Overhead Squats
Monday –
WOD: 3 RFT
5 Power Power Snatch 95/65
10 Burpee Over the Bar
15 Pull Up
1. 8 x 100m Run Walk Back
2. 20 Minutes Muscle Up Practice – Use Dips/Pull Ups if no MU
3. 4 x 400m Run – Consistent Pace Work
4. 5×5 Deadlift – Go Heavy
5. 1 Mile Time Trial – Warm up first
6. L-Sit Hold, KTE, TTB – 1 Minute of each, 2 minute break – 3 times
WORKOUT:
Death by Hand Stand Push Up
When you fail a round of HSPU, switch to Pike Push up and keep going.
1. 5 x 200m Run with 90 second rest – attempt to achieve best time each run
2. Press 5×5
3. 15 x 50m Run – Walk Back – Sprints
4. 20 Minutes Hand Stand Push Up Practice
5. 800m Rum at 90% effort of last weeks 500m Pace
6. Deadlift 5×5
WOD
Death by Kettle Bell Swing
2pd/1.5pd
We are starting our new Programing cycle of endurance.
We will still be lifting. But our focus will be on stamina, endurance Ect.
We also have a slightly different structure to the workouts.
They will be explained when you show up.
Daily Warm Up Drills
1. Lean & Hop
2. Foot Pull with Back to Wall
3. Running Wall Drill
4. Alternating Foot Pulls
5. Stable Arm Drill
6. Cop Drill
7. Pivoted Foot Drills
8. Carioca
2 times through, tabata style.
Second time through, switch lead legs
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