Friday 3/31/17

IMG_2454

5:00am 1 on 1, 6:00am, 7:00am, 5:30pm

Strength:

deload for front squat

3 at 70% of 1rm for 3:00

4 at 60% of 1rm for 3:00 and

5 at 50% of 1rm for 3:00

WOD:

Sets of 10, 20, 30, 40, and 50 double unders each followed by

5 toes to bar

10 plated lunges (45/25, held any style)

 

 

Thursday 3/30/17

 

 

6:00am, 5:30pm, 6:30pm yoga

10:00 death by down/backs

WOD 1:

Tabata Pairs:

hollow rocks/back extensions

right elbow plank/ left elbow plank

toe touch/reverse crunch

WOD 2:

10 pistols

10 American kettle bell swings

6 rounds

* mobility

 

Wednesday 3/29/17

IMG_2422

 

5:00am 1 on 1, 6:00am, 6:00pm, 7:00pm 1 on 1

strength:

deloading power snatch at 70/60 and 50% for 8:00

Group starter:

400m caterpillar burden run

WOD:

12:00 AMRAP

6 sumo deadlifts

12 butterfly sit-ups

24 crossovers

Group finisher:

400m farmers carry

Tuesday 3/28/17

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5:00am 1 on 1, 6:00am, 6:00pm

1 clean and jerk

1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

2 clean and jerks

2 clean and jerks

1 round of Cindy

3 clean and jerks

1 round of Cindy

continue this pattern until you reach 10 clean and jerks followed by 1 round of Cindy

Sunday 3/26/17

8:30am, 9:45am 1 on 1

Strength:

deloading 3 lifts, EMOTM FOR 10:00

3 heaving (deep dip and drive) snatch balance, 3:00

3 snatch balance, 4:00

5 snatch drop, 3:00

WOD:

3 barbell curls

3 upright rows

press to back rack-

3 good mornings

3 squats

press to lower-

20 reverse crunch

14:00 AMRAP

*a movement and number will be called out at random times throughout the workout and you will have a certain amount of time to complete that “assignment”. More to come.

Saturday 3/25/17

7:30am 1 on 1, 8:30am

warm up:

50 jumping jacks

12 air squats

12 sit-ups

12 walking lunges

Partner WOD:

Row for Calories

200m run

20 min AMRAP

Partner 1 rows for calories while partner 2 runs. When partner 2 finishes the run, both partners must complete 3 synchro burpees and then switch.

Thursday 3/23/17

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5:00am 1 on 1, 6:00am, 5:30pm, 6:30pm yoga

Strength:

front squat 1-1-1-1

WOD:

18:00 EMOTM

EVENS: 30 lateral over the bar jumps

ODDS: clean and jerks (70-75% of your push press 1rm) max)

Score= 5 points for every completed even round plus every completed clean and jerk.