Categoria: Wods

Allenamenti giornalieri

THeShelter, The Whiteboard – Wednesday 210217

TheShelter, The whiteboard

Wednesday 210217

10 Rounds For Time:

4 Strict Pull-ups

8 Lateral Burpees Over Barbell

12 Front Rack Step Back Lunges 34/24

Accessory:

3 Sets:

:30 Band Pull Aparts

Rest :15

:30 Banded Hammer Curls

Rest :15

:30 Banded Tricep Push Downs

Rest :15

Then

EMOM 6

10-15 Diamond Push-Ups

TheShelter, The Whiteboard – Tuesday 210216

As Many Rounds and Reps as Possible in 20 Minutes:

30 Kettlebell Swings 16/12

25 Box Jumps 

20 Toes to Bar

15 Shoulder to Overhead 50/30

Accessory:

3 Sets:

:30 Bent Over Row Hold (Right)

:30 Bent Over Row Hold (Left)

:30 Overhead Hold (Right)

:30 Overhead Hold (Left)

:30 Rest

  • Use One Dumbbell

Accessory:

4 Sets

:20 Row Sprint

  • Rest as needed

TheShelter, The whiteboard – Today 210215

Strength
Bench Press
8-6-4-2-2
Then
For Time
50-40-30-20-10
Double Unders (x2 if scaled to SU)
AbMat Sit-Ups
*After each ODD round of “Annie” (50-30-10)
complete 1 Round of:
No additional work in the EVEN rounds.
500m Row
30 Box Step ups
30 Thrusters (barbell @20/16kg
No additional work in the EVEN rounds.

TheShelter, The Whiteboard – Saturday 210213

3 Rounds For Time:

7 Strict Pull-ups (May scale with bands)

7 Strict Dips (May scale with paralettes or bands)

50 Air Squats

1000m Row

Accessory:

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – :30s Dumbbell Neutral Grip Floor Press

Minute 2 – :30s Banded Glute Bridges 

TheShelter, The whiteboard – Friday 210212

Sumo Deadlift

  • 8-6-4-2-2
  • New Set Every 2:00
  • Progressive
  • No Touch and Go

5 Rounds For Time:

10 Alternating Single Arm Devil Presses 16/12

10 Single Dumbbell Box Step-Ups 

20 Ab Mat Sit-Ups

Accessory:

4 Sets

20 Banded Overhead Tricep Extensions 

10 Dips

TheShelter, The Whiteboard – Thursday 210211

As Many Calories as Possible in 10 Minutes:

Row

  • Rest 5 Minutes

As Many Rounds and Reps as Possible in 10 Minutes:

20 Goblet Squats 16/12

20 Tripod Rows (10 R/ 10L)

20 Duel Dumbbell Bench Presses

L-2 Accessory:

Every Minute on the Minute for 8 Minutes 

10-15 Burpees

 

Tuesday 210209

For Time:

Row 2000/1600m

150 Double Unders (300Singleunders)

10 Rounds Of Cindy

  • Cindy= 5 Pull-ups, 10 Push-ups, 15 Air Squats

Accessories

4 Sets

10 Bench Press

  • Progressive

10 Dumbell Bent Over Rows

TheShelter, The Whiteboard – Monday 210208

Warm up
5 Min Jumping Rope Practice
Then EMOM 8
Odds: 5 Jump Squats + 30 sec plank
Even: 10 BW Good Morning
Strength
4 Sets
Every 2 Mins
10 Barbell Row
10 V-Ups
Accessory work
3 Sets
12 Crush Grip Bicep Curls
20 Russian Twist
rest 1 min
Conditioning
5 Rounds
10 Leg Raises
16 alt DB Snatches

TheShelter – The Whiteboard – Saturday 210206

3 Rounds For Time:

7 Strict Pull-ups

7 Strict Dips 

50 Air Squats

1000m Row

Accessory:

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – :30s Dumbbell Neutral Grip Floor Press

Minute 2 – :30s Banded Glute Bridges

L-2 Accessory:

EMOM 6 

6 Power Snatches 60/40