Tuesday, April 30, 2013

Wednesday 5/1

Strength
  • Find Max Back Squat

W.O.D.
  • 400m run
  • 3 rounds 21/15/9 reps
    • KB Swings (53/35)
    • Push Press (155/105)
    • Goblet Squats
  • 400m run

Stabilization
  • 100 Seated Hot Potato



New month... Make sure to put your goals on the board. Lets start with some back squat PRs today.

Monday, April 29, 2013

Tuesday 4/30

Strength
  • 7 min emom High Hang Clean + Hang Clean + Push Jerk

W.O.D.
5 rounds
  • 3 reps of 205/135 Power Clean
  • 10 Burpee pull-ups

Midline
  • 3x20 ghd situps
  • 3x20 push-ups


4/29 results. Good job everyone!

Sunday, April 28, 2013

Monday



Strength
5×3 Power Snatch (touch-n-go)
 Press find max 8 5 3 1 1 1

W.O.D.
5 rounds
5 Dead Lifts (225/135)
7 Burpee Box Jumps
9 Toes to Bar

Thursday, April 25, 2013

Friday



Strength 
15min to practice Pull  ups–Strict, Kip, Butterfly, weighted.

W.O.D.
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
1-2-3-4-5-6-7-8-9-10
HSPU


Midline:
EMOM Sit-ups 4min.x30reps






Wednesday, April 24, 2013

Thursday



Strength
Deadlift 5 5 5 3 3 3


W.O.D.
95/65
10 Strict Press
15 OVH Squat
20 Push Press
25 Front Squat
30 Push jerk        
35  Back Squat

Midline 3×20 UB T2B or max effort

Tuesday, April 23, 2013

Wednesday

Strength

Find 3rm Back Squat

W.O.D.
100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

Midline: 50 ovh lunges 45/25