Friday October 14, 2016
Strength: Alternating sets of: 4 x 6 press 4 x 6 deadlift WOD: 10X 15 push ups 15 V ups 15 air squats
Thursday October 13, 2016
Strength: 2 front squat + 18 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 16 minute AMRAP 70 double under buy in then… AMRAP 5 handstand push ups 10 pull ups 15 box jumps (24/20)
Wednesday October 12, 2016
Strength: Alternating sets of: 4 x 5 per side Suitcase deadlift 4 x 10 per side Kettle bell side bends 4 x 10 per side Kettlebell Russian twists WOD: Partner WOD 8:00 AMRAP While one person is in handstand hold the partner performs 10 deadlifts (185/125) (must switch ea round) **score is total reps of…
Tuesday October 11, 2016
Strength: Jerk Progression: Press (behind the neck) Push press (behind the neck) Jerk no dip (behind the neck Jerk Then 5:00 EMOM 2 Jerks per minute (same weight all reps) Use rack or boxes if necessary WOD: 3X Row 500m 25 wall balls 2:00 rest
Monday October 10, 2016
Strength: 5×1 back squat – work up to 90+% for last rep then 2 front squat + 18 back squat Add 5# to last time (everyone) No rest between the 20 squats WOD: Elizabeth 21-15-9 Clean (135/95) Ring dip