Sled drags to get some good old-fashioned hard work and total body exercise. Go heavier than last week and hit 2 more Deadlift style and 2 less regular style. Then a wod with a long clock for single movements. Head touches are a good start to get the handstand walks going, hollow rocks are to get you a solid core (remember to breathe well) if you need rest switch to super man. Finally burpees! yay burpees, enough said! finish off with some hip extensions, enough to keep you moving but not over load you.
1 rep max test on the back squat. No need to do too much volume here just find the heaviest weight you can lift for 1 rep. Then a long ish wod with fast movements, low reps so you can always do “one more rep…”.Then GHD sit up, dont do too many as your core will have been working hard this session, but they should open out your hips a bit too.
Strict press moving fast will test your upper body endurance to new lifters and get you strong, experienced or new. The wod after has some static arm holds to give you a dose of stabilizing your whole upper body, then move into bodyweight movements, to get you conditioned well.
Speed deads, these help you to generate power by using speed. We are week 2 of the wave so its getting a wee bit heavier. Then a wod with a good mix of movements with a short effort and a rest. This is short and fast so would want a high work load (pace well so you don’t score zero on any though!)
-ME Weighted step ups
With a 20-24″ box hold dumbbels in each hand. Strict, no swing and ensure the shin is vertical. Keep the one leg on the box and step up and down, max reps per weight on that leg, then swap.
EMOM (Every Min, On the Min), when done this way (:50 sec rest) help you to increase work capacity for a longer duration. We have gone heavy on the deads, ensure you keep good form. If form breaks down go lighter.