Saturday –
A. Handstand Hold; for max time;
-work on skill & have some fun.
B. WOD:
3 sets - Max Effort
Row 250m
15x KB Swings [70/53#]
25x Burpee
15x KB Swings [70/53#]
200m Run
rest 8 min after each;
C. Tabata Sit Ups; Low Score
10-7-16
Friday –
A. 10 min Alt EMOM
A1. Front Squat x2 reps;
-working up to a heavy/tough set of 2 reps
A2. Chin Over Bar Hold x20 seconds any grip
B. One set every minute on the minute for 5 min;
3 reps of 75% Clean and Jerk [full squat clean]
C. WOD
For Time: 15 min cap.
800m Run
50x Double unders
40x Pull Ups
30x Toes to Bar
20x Power Clean 155/105
10x Shoulder to Overhead 155/105
10-6-16
Thursday –
A. Close Grip Bench Press;
one set every 2 min; work up to a tough set of 5 reps;
5x50
5x60
5x70
5x80
5x80+
B. WOD
20 min AMRAP;
Run 200m
+ 3 Rounds of;
5x Push Up [Advanced: clapping push ups]
10x Back Extension [Supermans]
15x Sit Up
10-5-16
Wednesday –
A. Back Squat;
One set every 2:30 for 15 min
10x50%, 60, 70,
7-8 reps @75-80%]3
B. Max Rep Strict Pull Ups x2 sets;
score each set individually;
rest 2-3 min after each
C. WOD
10 min AMRAP;
12x Unbroken Wall Ball
8x Pull Ups [can be broken up]
advanced: unbroken CtB Pull Ups
10-4-16
Tuesday –
A; 3 Sets - Gymnastics Skill:
A1. Ring Dips x5-7 reps w/full turnout at top
A2. L-Sit x20 sec
A3. Banded Muscle Up Transitions x5-7 reps; working on technique
B. Deadlift;
In 20 min; build up to a 1RM Deadlift
8x50%
6x60%
4x70%
2x80%
1x 85%
1x 90%
1x95%+
1x100%+ ... etc...
C. Partner Rowing for cool down;
10-3-16
Monday –
A; 5 Sets
A1. 2x Push Jerk + 2x Split Jerk;
working up to a tough set of 2+2, from a rack
rest 30 sec
A2. Toes to Bar x15 second AMRAP,
rest 60 sec
B. WOD
For time;
12x Burpee Over Bar
12x Thruster 135/95#
12x Burpee over Bar
12x Shoulder to Overhead 135/95#
12x Burpee Over Bar
12x Hang Squat Clean Thruster 135/95#
12x Burpee Over bar