Monday January 4, 2016
Strength: Alternating sets of: Back squat 5×1 try to work up to previous 1RM Press 5×5 (add at least 5 pounds to last time) WOD: Helen 3X Run 400m 21 kettlebell swings (53/35) 12 pull ups
Friday January 1, 2016
Deck of Cards WOD: Hearts – Push ups Spades – Sit ups Clubs – Squats Diamonds – Pull ups Jokers – 15 Burpees Order of cards turned over will dictate order and rep count of movements 2-9 reps match number 10, jack, queen, king are 10 reps Aces are 11 reps
Thursday December 31, 2015
Strength: Alternating sets of: Pause squats 5 x 3 (3 second hold at the bottom) Split jerk 5 x 3 WOD: 3X 15 Clean (95/65) 15 chest to bar pull ups Run 400m
Wednesday December 30, 2015
Strength: Alternating sets of: Push press 5 x 5 (85-100% of 1 RM strict press) Weighted box steps 5 x 3 + 3 (5 sets, 3 steps per leg per set). Bar in front rack position. WOD: 10 minute EMOM (alternating) 5 thrusters (115/75) 30 double unders (scale to 20 tuck jumps)
Tuesday December 29, 2015
Strength: Alternating sets of: Deadlift – 3-4 warm up sets, then establish a 5RM Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side) WOD: 12 minute AMRAP Run 200 m Max rep unbroken push ups 50 lunge steps **record # of rounds and # of push ups