Thursday
Skill: P1-5. WOD: P1. Deadlift: Warmup- 3@40-50, 3@50-60, 3@60-70%. Working loads- 5@75%, 3@85%, 1+@95%. P2. 5-10 min. of POST hamstring/hip mobility (MANDATORY)
WOD
Wednesday
WOD: 3 Rounds: 10 back squats from rack (body weight or scale to ~60% of 1 rm.), 15 Dips (same as last week), 20 box jumps (20,24”)
Tuesday
Skill: P1-5. WOD: P1. Shoulder Press: 5-4-3-2-1. Use sets as warmups to 1 rm. 55-100+%. P2. Tabata hollow body box/bar/ring holds. 20 seconds on x 10 sec. off x 8 rounds. 4 min total.
Monday
WOD: Run 3 x (200m, 400m, 600m) recover 1:1 work/recovery ratio Post times for each distance. (re-test) *modify or scale to rowing if needed: 250,500,800m.
Saturday
10a. Oly lifting. Snatch 11a. Team WOD. ‘Jerry‘: Run 1 mile, row 2k, Run 1 mile. *2 person teams, partners run together, share work on the rower, then run together.
Friday
WOD: P1. Back Squat Working Loads- 5@40%, 5@50%, 5@60% (Concentrating on positioning and SPEED out of the bottom) Skill: review dips briefly before going onto P2. P2. alternating tabata 20 seconds on x 10 seconds off x 8 rounds. Dips, abmat situps (8 total min.)
Thursday
WOD: “Helen-tervals” Perform 5 rounds of Helen with a 2 minute rest between rounds. Total time includes rest. 1 rd = 400m Run – 21 KB Swings (35,53#) – 12 Pull-ups
Wednesday
Skill: Dips P1-4. – WOD: P1. Deadlift. Warmup- 3@30-40%, 3@40-50%, 3@50-60%, Working Loads- 3@70%, 3@80%, 3+@90%.
Tuesday
Neil Pasricha uses the power of blogging to spread a little optimism each day about the awesome things that make life worth living. Go out and put on the fresh warm underwear straight from the dryer, and make today a good day! WOD: AMRAP 12 min: 1 Front Squat (from rack) (70% of 1 rm),
Monday
The ‘Position’: Bar Dips , Ring Dips Skill: Dips P1-2. – WOD. P1. Shoulder Press. Warmup- 3@40-50%, 3@50-60%, 3@60-70%. Working Loads- 5@75%, 3@85%, 1+ @95%.
