Thursday
A. Double under skill work; https://www.youtube.com/watch?v=lwcmSIEul_4&index=5&list=PL4E62A747C6A666C5 B. ‘Annie’ Rx: 50-40-30-20-10 reps for time: Double-under ab mat situps: Scale 2x double unders 1 x situps
January 2017
Wednesday
Gymnastics/Strength Development A. Skill work for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8 reps Station 2 – L-Seated Dumbbell Press x 8 reps (keep elbows wide to the side of the body in line with shoulders and hips throughout the press- just like
Tuesday
A. Spend time on a longer warmup and squat therapy drills/instruction B. AMRAP 7 min: 7 wallball (20# 10’/ 14# 9′) 7 burpee
Monday
Team WOD: 3 person teams; one person working at a time, rotate when needed; 5 rounds: 15 min total Min 1: Max reps Cal. assault bike Min 2: Max reps pullups Min 3: Rest
Saturday and Sunday
Saturday: 8-10a: open gym. 10-11a: Weightlifting class, week 1/day 2 11a-Noon: FREE team WOD Sunday: Rest Day
Saturday and Sunday Read More »
Thursday
Every 2 minutes, for 24 minutes (4 sets each) of: Station 1 – Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 –Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)
Wednesday
15.2: Repeating 3 min AMRAP 0-3min: Rx: 2 rounds of 10 OHS (95/65), 10 CTB pullup scaled: 2 rounds of 6 OHS (65/45), 6 chin over bar pullup 3-6min: Rx: 2 rounds of 12 OHS, 12 CTB pullup Sc: 2 rounds of 8 OHS, 8 pullup 6-9min…Continue until you can no longer complete the work
Tuesday
Team workout: In teams of 3, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of: Station 1 – 25/20 Cal bike Station 2 – 30/20 Push-Ups Station 3 – 30 Russian Kettlebell Swings
Monday
Test Day 1: 13.4: AMRAP 7 min: 3 clean and jerk 3 toes-bar 6 clean and jerk 6 toes-bar 9 clean and jerk 9 toes-bar …continuing adding 3 reps each movement, each round until 7 min. Rx: CJ: 135/95 & TTB Scaled: CJ: 95/65 & hanging knee raise
