3/21/2016 – 1000s of Reps!

Fitness:

1. Backsquats:
5@50%/60%, 3@70%/75%

2. METCON:
2 Rounds (25 Minute Time Cap)
800m Run
50 Abmat Sit ups
20 Burpees
100 DU/250 Singles
75 Air Squats
20 Ring Dips

Competition:

1. Clean and Jerk:  4@50%/60%, 3@70%/75%

2.  20 Push Jerks @75% 1RM – As few breaks as possible

3.  Metcon

3/18/16 – Open WOD 16.4

16.4 – 13 Min AMRAP

55 Deadlift 225/155

55 Wallballs 20/14 – 10’/9′

55 Calorie Row

55 Handstand Push Ups

3/16/2016 Front Squats then 13.4 Re-Test

Strength Front Squats

5 @ 45/55/65

3 @ 70/75

Metcon 13.4

7 MIN AMRAP

3-6-9-12…of

Clean and Jerks 135/95

Toes 2 Bar

3/15/2016 – Run, Swing, Squat

Strict Press:  5@45%/55%/65%/75%/80%/85%

Fitness:

1000m Row Buy In

800m Run

25 KB Swings Russian

5 Goblet Squats

50 Abmat Situps

600m Run

20 KB Swings

5 Goblet Squats

40 Abmat Situps

400m Run

Comp:

A.  Strict Press

B.  Step Ups 95/65

Romanian Dead Lifts 135/95

DB Bench

DB Row

DB Pullover

3 Rounds of 12 for Each Movement

C.  3 Rounds:

10 STO Rt Arm

10 GHD

10 STO Lft Arm

400m Run

10 HSPU

10 GHD

10 Toes To Bar

3/15/2016 – 3 WOD Monday!

1) Clean and Jerk

5@50%, 4@60%, 3@70%/75%, 2@80%/ 85%

2)  4 RFT (12 min time cap)

50′ Walking Lunge

10 Burpees

20 Wall Balls 20/14 – 10’/9′

3)  4 RNFT

200m Run

6 Ball Over Shoulder 100/50 or 4 Stone to Shoulder 65/90/113/166

3/11/16 – 16.3

Open WOD 16.3

7 Min AMRAP

10 Snatch 75/55

3 Bar Muscle Ups

3/10/16 – Lift, Row, Run

A.  Front Squats

8@40%, 5@50%, 5@60%, 3@70%

B.  Deadlift

3@45%, 5@55%, 5@65%, 5@75%

C.  4 EMOM

400m Row

400m Run

x 2 Rounds

2/29/2016 Leap Day! Run out those glutes

Strength

Backsquats

5 @ 40/50/60/70

Metcon

600m-400m-200m Run

30-20-10 Wallballs 20/14 -10’/9′

200m-400m-600m Run

10-20-30 KBSwings Russian 70/44

Runs and Wallballs first, then Runs and KB Swings

2/17/2016 Overhead Squats/ 30-20-10

Strength/Skill

Overhead Squats

5×5 Start light and have perfect Depth.

Go up in weight but do no sacrifice Depth

Metcon

30-20-10

KB Swings russian

Abmat Situps

400m Run after each

***Then***

15-10-5

HR Pushups

Jumping Airsquats

HOME WOD

25-20-15-10

HR Pushups

Overhead Squats (Broom Stick, Mop, very small Child)

200m Run after each

2/16/2016 Hang Clean-Push Jerk/10 ROUNDS

Strength

Hang Clean and Push Jerk

5@50 4@60/65 3@70/75 2@80

Metcon

10 Rounds of:

150 m Row

3 CTB Pullups/5 Pullups

1 Tire Flip 600#/400#

or

2 400#/4 150#

Home WOD

10 rds of

10 Flutterkicks (2ct)

10 Walking Lunges

20 seconds Plank (any)