This is for some friends in Texas who I am programming for and thought I would share with everyone.
Day 1: Met-Con training
Warm up: 500m row
Mobility: Head to toe stretch.
1) Head circles 3 each direction
2) Shoulders: Arm swings 5-10 each direction and each arm
3) Hip stretch: https://www.youtube.com/watch?v=JBHzXF-mVjY
4) Foam roll lower back, upper back and full back 5-10 times each
Strength: Front Squat 3×5 https://www.youtube.com/watch?v=z-R-_123Zz8
WOD: 4 rounds for TIME!!
-10 KB swings 10-14 lbs https://www.youtube.com/watch?v=zBIWpPfc6NY
-10 DB bench press with 10-20lbs
-20 box step ups (24″)
-1/4 mile run. If warrior princess is doing this workout have her do 1/2 mile runs and you guys can race one another
Cool Down: 5 min walk on treadmill / 5 min stretching session
Day 2: Cardio, swimming and stretching
Warm Up: 10 min easy jog
Mobility: 10 min full body stretch. Focus on quads, hamstrings, shoulders and anything sore.
1) 5-4-3-2-1 Shoulder press https://www.youtube.com/watch?v=xe19t2_6yis
2) 5-4-3-2-1 of Thrusters with 65lb bar
-5 min warm up swim
-Then for time do a down and back lap followed by 6 pushups, 6 ab-mat situps, 6 air squats,
-swim down and back and do 5 pushups, 5 ab-mat situps, 5 air squats,
-Down and back then 4-4-4
-Down and back then 3-3-3
-Down and back then 2-2-2
-Down and back then 1-1-1
-5 min recovery swim
Cool down: Stretch 5-10 min
Day 3: Met-Con, strength and Cardio
Warm up: do 10 40-80 yard warm up sprints (if they have a basketball court just sprint down to the far end line and back). Rest 30-60 seconds in between each sprint
Mobility: Stretch in between sprints including hips, groin, shoulders and foam roll anything sore or tight.
Strength: Hold an incline pushup for a total of 3 sets of 45 seconds. Try and go as steep on the incline pushup as you can. Hold the position as long as you can but do it for a total of 45 seconds and then rest in between each set as needed.
WOD: For time do -
- 10lb DBs (one in each hand) thrusters https://www.youtube.com/watch?v=1KYPZ-Jzo3w
-65lb pull downs
-10lb DB walking lunge
This should be done for time and as quickly as you can with no breaks in between.
Cool Down: 10 min easy swim / 5 min stretch
Day 4: Active Recovery
-Walk 2.5-3 miles with a 10lbs backpack.
-Stretch lightly or do yoga