Friday
Teams of 3: only 1 working at a time AMRAP 15 min: 50 Calories of Assault Bike 50 Dumbbell Thrusters
March 2017
Thursday
A. Deadlift Warm up:10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. 10-8-6-4-2 reps for time: (10 min cap) kipping pullups lunges x each leg
Wednesday
Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 4-6 turkish getups (2-3 per arm) Station 2 – Strict Pull-Ups x 6-12 reps *use eccentric lowering if those were a challenge for you last week, add weight if the eccentric work was easy for you last week. Station 3 – 60
Tuesday
A. Back Squat Warm up: 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. Run Level 1/2: 3 x 600m. w / 1 min rest *if your 1 mile run is over 8 min.Level 3: 3 x 800m. w/ 1 min rest *if your 1 mile
Monday
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *spend 8-10 min on each piece building to a solid heavy single strict press, then a solid heavy triple push press and finally a solid heavy set of 5 push jerk.
Saturday and Sunday
Sat. March 25 9-11a: open gym/17.5 open makeup 11a-noon: Recovery WOD Sun. March 26– REST DAY
Saturday and Sunday Read More »
Friday
A. push press; *all % based off test day. warmup: empty bar x 10, 45×8, 55×6 E2MOTM: 65×5, 75×5, 85×5 B. 50 burpee box jump over for time
Thursday
In teams of two, with only one partner working at a time, complete AMRAP 15 min: Row 300 Meters 10 DB thrusters 20 DB Walking Lunges- held at sides
Wednesday
A. Power clean skill work (1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each. 2. high hang power clean, above knee power clean, mid shin muscle clean + FS after eachB. EMOTM x 2 power clean + 1 front squat adding weight each 1-2 min to a solid
Tuesday
Three sets of: Turkish Get-Ups x 6 reps (3 each arm) 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Bulgarian Goat Bag Swings x 10 reps https://www.youtube.com/watch?v=5XngyO-eIqAt Plank Hold x 60 seconds
