lockdown day 46
Rest
lockdown day 45
Gymnastics
6 sets working 2’ on 1’ off
> 30 seconds Hollow Rocks
> 30 seconds FLR Shoulder Taps
> 60 seconds AMRAP Down Ups
Score = Total Downs each round
Conditioning
5’ AMRAP x 6
Rest 3’ Between Sets
Start each set with 400m Run
AMRAP in the remaining time.
> 15 x Weighted Jump Squats (DB/KB in Front Rack)
> 15 x Weight Reverse lunges (DB/KB in Front Rack)
> 15 x Push-ups
lockdown day 44
Castle Games Home Edition FINALS
WOD 1
WOD 1 > The Flow of the workout
PART A) 3 2 1 GO …. A straight up 1 Mile Run For Time - 6:45 for example
PART B) go at 8:45 … 3 Rounds for Time – 30 Jumping Split lunges, 20 Air Squats, and 10 HSPU’s OR to SCALE complete 10 Hand Release Push-up’s / 10 Double Arm Strict Press.
Movement Standards
Jumping Split Lunges – Jump, split, back knee must touch for the floor.
Air Squats – Clearly break parallel to full extension knees and Hips.
HSPU’s – Floor full elbow extension lower yourself so that your head touches the mat and full press out until elbows fully locked out, hips off the back wall.
To Scale - HSPU’s – 10 Hand Release Push-ups or 10 Double Arm Dumbbell Strict Press (Front Rack to Full Extension Overhead under control)
PART A) For Time
PART B) For Time
Tips for WOD 1
Part a) Make sure you add some running into your warm-up, be prepared to run hard from the get-go and please plan your route prior to starting your run.
Part B) Attempt 1 round of this at full pace, this will form your game plan whether you break the first set up, the HSPU’s will be the main divider here, can you hit 3 x 10 HSPU’s? if not break that first set up straight away. Certainly, a workout for our bodyweight ninja’s.
lockdown day 43
Strength
Sandbag Lunge
5 sets of
8 Reverse Lunges EACH side, hugging Sandbag
Rest 2’ BETWEEN sets
Sandbag Deadlifts
3 sets of
8 Deadlifts whilst HUGGING the Sandbag, wrists to the floor
Rest 2’ BETWEEN sets
Push Press
6 sets of
4 Heavy reps
After each set complete 10 MAX Height Squat Jumps
Rest 2’ BETWEEN sets
lockdown day 42
Engine Building
5 Rounds
400m Run
25 Cal Row / Ski / Bike Erg
20 Weighted Box Step-ups 1 x 22.5/15kg DB
15 Burpee Box Jumps
1’ Rest
Stay consistent with your efforts, aim to achieve negatives splits over 5 rounds!
lockdown Day 41
Rest Day
lockdown day 40
Gymnastics
WOD 1
21, 15, 9
Strict Pull-ups
Single Arm Devils Press 1 x 22.5/15kg
Rest 5’
WOD 2
15 12 9
Strict C2B
Burpee to the High Bar
Rest 5’
WOD 3
12 9 6
Burpee Bar Muscle Up
Double Arm Devils Press 2 x 22.5/15kg
lockdown day 39
Team of 2/3
Buy in - 150 Cal Row/ Ski / Bike
50 40 30 20 10
Sandbag Reverse Lunges
Sandbag Shoulder to Shoulder
Sandbag Bearhug Squats
one person always holding a plank on elbows
Cash Out - 150 Cal Row/ Ski / Bike
lockdown day 38
Conditioning & Lifting EMOM
10’ EMOM
Odd - 14/10 Cal Ski
Even - 6 x Touch and Go Snatch 50/35kg
2’ REST
10’ EMOM
Odd- 10 x Burpee Box Overs
Even - 8 x Overhead Squat 50/35kg
2’ Rest
10’ EMOM
Odd - 25 x Jumping Split Lunges
Even - 8 x Push Press 50 / 35kg
lockdown day 37
Sport 18.zero
For Time
21 15 9
Dumbbell Snatch
Burpee Over Dumbbell
Floor Gymnastics
40 seconds Max Strict Handstand Push-ups
1' min 20 off
x 3
40 seconds Max Kipping Handstand Push-ups
1' min 20 off
x 3
40 seconds Max Push-ups
1' min 20 off
x 3
lockdown day 36
Partner Up
10k Ski / Row For Time!
E2MOM
10 in Sync Single Arm Hang Clean and Press
1 x 30/22.5kg (2, 6, 10, etc)
alt
10 in Sync Down Ups (4, 8, 12, etc)
lockdown day 35
Sunday Metcon
5 Rounds for Time with a 50/35kg Barbell
15 Hang Cleans
15 Push Press
15 Burpees Over The Bar
Running
5 x 1k Efforts
with a 2:30 rest between sets
Progressively look to get faster and fast achieving negative splits!
lockdown day 34
Rest Day
lockdown day 33
EMOM Friday
Fatigue + Skill Development
E2MOM for 14 mins
( 7 rounds )
>14/10 Cal Bike Sprint + 25ft Handstand Walk
EMOM 12’
>12 DB Thrusters 6/6
> 50 Double-unders
lockdown day 32
Leg Strength
Sets 5
30 Jumping Weighted Squats ( 1 x 22.5/15kg DB )
30 second Wall Sit
20 DB Reverse Lunges
45 second Wall Sit
10 Goblet Squats with a 3-second pause at the bottom
1 Minute Wall Sit
Rest 2’
lockdown day 31
Conditioning with 1 x Plate 20kg/15kg
For Time
50 x Ground to Overhead
50 x Thrusters
50 x Floor Press
50 x Russain Twists
Gymnastic AB work
Complex as a complex
12 x Hollow Rocks
10 x Hollow Tuck ups
8 x V Up’s
Rest 2’
x 5
lockdown day 30
Complete
12 deadlifts
9 Hang Cleans
6 Shoulder to overhead
500m Row / Ski / 400m Run / 1k Bike Erg
12 deadlifts
9 Hang Cleans
6 Shoulder to overhead
Rest 3’
x 4
Aim and focus its to complete the rounds of DT unbroken at 70/50kg and ease into the row. If Dt cant be completed unbroken then reduce weight 50/35kg and go UNBROKEN.
lockdown day 29
Metcon
75 Dumbbell Hang Snatch
75 Single Arm Devils Press
75 Down Ups
For Time!
Handstand Complex Work
Scale as you need
30-seconds Handstand Hold
15-seconds Strict HSPU’s
15- seconds Kipping HSPU’s
30-seconds Handstand Hold
4 Full sets, rest 3’ between sets!