Author: strikelabs
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WOD – 25 Oct 16
A. 5×3 Back Squat Work up to last set @ 80% 1RM B. 4 rounds: 5 Pistols 10 Toes-to-bar
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WOD – 24 Oct 16
A. Bench Press, Weighted Pull-ups Work in singles to 90% of 1RM. B. 3 minute AMRAP: 10 Pull-ups 15 Push-ups
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DR Cycle- 21 Oct 16 (Week 3, Day 5)
3 Rounds: Australian pull up x 10 Crawling (hands and knees) – 1 minute Plank against the wall – 20 seconds Wall ball x 10 – Use a light ball for these. They shouldn’t kill you. Wall push up x 15 Side plank x 20 seconds B. 10 minute Row Legs up the wall –…
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DR Cycle- 19 Oct 16 (Week 3, Day 3)
3 Rounds: Wall sit: 25 seconds Glute bridge x 20 – slow and controlled, with a yoga block between your knees Side plank x 15 seconds per side – Use your nonsupporting arm for extra stability if needed Downward dog at the wall – 7 deep breaths Plank against the wall – 25 seconds Wide…
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WOD -18 Oct 16
A. 5×3 Back Squat Work up to last set @ 80% 1RM B. 5 rounds: 5 Pistols 10 Toes-to-bar
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WOD – 17 Oct 16
A. Bench Press, Weighted Pull-ups Work in singles to 90% of 1RM. B. 3 minute AMRAP: 10 Pull-ups 15 Push-ups
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DR Cycle- 17 Oct 16 (Week 3, Day 1)
Sidelying leg raises x 20 per side Lunges x10 per side Push up on the wall x 20 Lunges x 10 per side Hang from a bar x20 seconds Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout. Crawling (hands and knees) – 1 minute
strike labs 