Thursday 4-30-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

DB Rows (from Pushups Position2-3 x 8-10 reps reps each side

Russian Twist

2-3 x 12-20 reps each side

Deadlifts

5 x 3 reps

Conditioning:

3 x 5:00 ON, 1:30 OFF

30 Wall Ball

100” KB/DB Farmers Carry (50’ out and back) - (men 50 lbs, women 35 lbs)

30 steps OH Walking Lunges (men 45 lbs, women 25 lbs

10 High Box Jump Overs – 30"/24"

AMRAP

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 4-29-15

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

Coosak Squats

3 x 7-10 reps each side

Conditioning:

"Weakness Wednesday"

Emom: 20 minute

Odd - Goat 1: (barbell or KB movement)

Even - Goat 2: (gymnastic or body weight movement)

Endurance:

For Time...

Run 1 mile

Bike 3-5 miles

Run 1 mile

Olympic lifting technique:

Rest Day

Tuesday 4-28-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm (SA) DB Bench Press

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Back Squats

7 x 2 reps

Conditioning:

3 Rounds…

300 meter Run

20 SDHP (men 70 lbs, women 50 lbs)

10 OHS (men 95 lbs, women 65 lbs)

5 HSPU (RX is strict)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 rep

Monday 4-27-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pullups

2-3 x Max Reps (2:00 recovery)

then,

Alternate: 3 rounds...

30 sec Hollow rocks (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10-12 reps each side

Conditioning:

4 Rounds…

10 Front Squats (men 135 lbs, women 95 lbs)

20 Pushups

20 Slam Balls

50 Double Unders

Endurance:

Pick a mode...

Swim 7 x 150 meters (1:00 recovery)

Bike 7 x 400 meters (1:00 recovery)

Run 7 x 200 meters (1:00 recovery)

Row 2 x 250 meters (1:00 recovery)

OLT:

Snatch Balance

5-7 x 2 reps

Sunday 4-26-15

Rest Day

Saturday 4-25-15

A. EMOM: 10-12 sets...

1 Power Clean + 1 Hang Squat Clean + 1 OH

B. Partner WOD: 5 rounds as a team

10 Burpees

15 Thrusters - 95/65 lbs

15 Toes-2-Bar

15 OHS - 95/65 lbs

20 box jumps - 24/20

*person B is running 200 meters

**if you choose to take this on as an individual (Every 5:00 run 400 meters)

Friday 4-24-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

HandStand hold

2-3 x 30 seconds

Then,

3 sets of...

Side Plank 30 second each side (30 sec rest)

15 Face Down Snow Angels

Then,

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 x 4:00 ON, 1:00 OFF max reps (restart where you left off)

10 Burpee-Pullups

20 Weighted Situps – 45/25 lbs

30 Swings – 53/35 lbs

40 meter sprint (out and back)

Endurance:

Pick a mode: Swim, Bike, Run, Row

4 sets of... 5:00 ON, 1:00 OFF

Max Distance

OLT:

Hang Snatch

5 x 2 reps

Hang Clean + Jerk

5 x 2 reps