Monday 05.04.15

IMG_4986_2_resized

WARM-UP
400m Run
3 Rounds of:
10 Squat Jumps
5 Push-ups
PVC Mobility
Hip Mobility Work

STRENGTH
Overhead Squat from the rack
3-3-3-3-3
*trying to increase each set

METCON
For Time:
15 reps down to 1 rep
15 Plate Push-ups
15 KB SDHP
14 Plate Push-ups
14 KB SDHP
13 Plate Push-ups
13 KB SDHP

F: 25/10# Plates; 35#/20#
P: 35/15# Plates; 45/30#
C: 45/25# Plates; 53/35#

AP: 2X 15 GHD Sit-ups + 2 :30 Planks

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Sunday 05.03.15

Open Gym 2:00 – 4:00

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Saturday 05.02.15

AMRAP in 20:00
Each athele performs as a relay:
9 burpee box jumps (20/16)
9 squat cleans (155/105)
Then, each athlete performs as a relay:
12 burpee box jumps
12 squat cleans
Then 15, 18, 21 (adding 3 each round)

F 95/55
P 115/75
C 155/105

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Friday 05.01.15

IMG_4978_2_resized

WARM-UP
25 Jumping Jacks
10 Air Squats
20 Mountain Climbers
10 Band Pull-downs
Front Rack Position Stretch
PVC Squat Clean Work

OLY
7X1 Squat Clean + Hang Squat Clean

METCON
25-20-15-10-5
Box Jumps
5-10-15-20-25
Pull-ups

F: 16/12″; Ring Rows
P: 20/16″; Assisted Pull-ups
C: 24/20″

AP: Roll out Quads, IT Bands, and Hips

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Thursday 04.30.15

WARM-UP
Row 500m
PVC Mobility
2 Rounds of:
5 Leg Swings each direction
10 Self-Huggers
10 Squat Jumps

STAMINA
400m Run for time

METCON
For time:
50 Double Unders, then
2 Rounds of:
16 Push Press
16 Front Rack Lunges
then, 50 Double Unders
3 Rounds of:
8 Push Press
8 Front Rack Lunges
then, 50 Double Unders
4 Rounds of:
4 Push Press
4 Front Rack Lunges

F: 65/45#
P: 75/55#
C: 95/65#

AP: 3X20 Side Plank Raises each
side

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Wednesday 04.29.15

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WARM-UP
Jog 400m
PVC Mobility
2 Rounds of:
5 Walkout Push-ups
:30 Plank Hold
10 Air Squats with 3 second pause at bottom

MOBILIZATION
Shoulder mobilization exercises:
1: Banded Shoulder Mobility
2: Lacrosse Ball Tissue Mash
3: Bilateral Shoulder Flexion

METCON
16:00 AMRAP
21-18-15-12-9-6-3
OH Squats
Sit-ups
KB Swings
* Any remaining time, max effort calorie row.

F: 65/45#; 35/20#
P: 95/65#; 45/30#
C: 115/75#; 53/35#

AP: 2X20 Landmines

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Tuesday 04.28.15

WARM-UP
30 Double Unders/90 Singles
2 Rounds of:
10 Walking Lunges
10 Straight Leg Sit-ups
10 Push-ups
PVC Mobility

STRENGTH
Strict Press
3-3-2-2-1-1-1

METCON
10:00 EMOM
5 Power Cleans + 2 Pistols
* Add 2 Pistols each minute

F: 75/55#; Box Step Ups
P: 115/75#; Asst. Pistols
C: 135/95#

AP: 4X10 V-ups

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Monday 04.27.15

DSC_0192

WARM-UP
6:00 EMOM
Minutes 0 & 3 25 Jumping Jacks
Minutes 1 & 4 10 Hip Explosions
Minutes 2 & 5 10 OH Squats
PVC Mobility
Burgener Warm-up

STRENGTH
Front Squat
10:00 EMOM
5 Reps every 2 minutes at 75% of your max

METCON
4 RFT:
8 Power Snatch
4 Muscle Ups (Bar or Rings)
200m Run

F: 65/45#; 4 Kipping or Banded Pull-ups + 4 Assisted Dips
P: 95/65#; 4 Strict Pull-ups + 4 Ring Dips
C:125/85#

AP: 2 X 20 Back Extensions (GHD or on Bosu)

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Sunday 04.26.15

Open Gym 2:00 – 4:00

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Saturday 04.25.15

TEAMS OF 2:
AMRAP for 20:00
1 teammate does:
200m run
10 hang power clean 135/95
12 slam balls
other teammate rows
score = rounds plus meters rowed

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