Monday September 7, 2015
“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters
Friday September 4, 2015
Strength: Jerk progression: Press Push press Push jerk Jerk no dip (split) Split jerk WOD: 3X 40 Double unders 20 Box jumps 10 thrusters (95/65)
Thursday September 3, 2015
Strength: 8 front squat + 12 back squat (50% of 1 RM if 1RM back squat is <200, 50% of 1 RM + 5# if 1RM is >200) No rest between the 20 squats WOD: 40-30-20 Wall ball (20/14) Kettle bell swing (53/35)
Wednesday September 2, 2015
Strength: 5, 3, 3, 2, 5 deadlift (add weight each set) 5, 3, 3, 2, 5 floor press (add weight each set) WOD: Death by rowing for calories EMOM, Row 10 calories on the first minute, add one calorie each minute until you fail to make the required number of calories
Tuesday September 1, 2015
Strength: Clean Progression: Front squat (1/4, ½, full) Clean pull (hip, mid thigh, above knee, below knee) Tall cleans (1/4, ½, full) WOD: 15 minute AMRAP 10 Overhead squat (95/65) 20 bar facing burpees