Monday
A. Backsquat 65% x 5 75% x 5 85% x 5 B. Assault Bike 50 calories for time
March 2017
Saturday and Sunday
Saturday: 9-11a: open gym/17.4 open makeup 11a-noon: Recovery WOD Sunday: REST DAY
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Friday
A. Overhead squat mobility prep https://www.youtube.com/watch?v=HgEgIGE2ZI8 Building 5 sets x 3 reps to a solid triple OHS B. AMRAP 5 min: 2 OHS/2 bar over burpees 4 OHS/4 bar over burpees 6 OHS/6 bar over burpees…
Thursday
A. Floor press technique https://www.youtube.com/watch?v=bGH3BeRRLDE Build to a solid heavy triple floor press within 5 setsB. Tabata Calorie Row 20 x 10 x 8 post high/low/total
Wednesday
In teams of three, only 1 working at a time, alternate when needed, Complete as many rounds and reps as possible in 15 minutes of: 7 Burpees 7 Dumbbell Thrusters 7 Box Jump or Step-Overs
Tuesday
A. Deadlift; *all % based off last weeks test day. warmup: empty bar x 10, 45×8, 55×6 EOMOTM: 65×5, 75×5, 85×5B. Tabata strict pullup; 20 on x 10 off x 8 post high/low/total
Monday
Four sets of: Box Step-Ups x 8 reps each leg *add weight with KB/DB if you can keep good positions without weight Single-Arm Dumbbell Row x 8 reps each arm *go pretty heavy with these. Turkish get-ups x 2-3 each side *start light and add weight each round as you get comfortable with movement
Saturday and Sunday
Saturday: 9-11a: Open gym/17.3 makeup *during the remainder of the open 3-4-5, open gyms will begin at 9am and last until 11am– plan accordingly. 11a- noon: Team workout-recovery day *during the open we will be doing 11am recovery sessions, these will still include moving, but won’t be high intensity workouts. These are HIGHLY suggested, especially for those who
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Friday
4 sets for quality: L-Seated Dumbbell Press x 8-10 reps DB Death March x 20 steps 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Thursday
Tabata Bike Test Day 3: Squat A. warmup back squat (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Tabata assault bike (total calories) 20 on x 10 off x 8 rounds. (4 min
