Wednesday 4/15/15
Strength Pistol progression 1st set 5 reps(each leg) One-legged box squat,2nd set 5 reps(each leg) Assisted Pistol(wall/band/ring),3rd set 5 reps(each leg) Elevated Pistol. Advanced: 3 sets of 5 reps(each leg) weighted WOD 14 min EMOM Odd: 5 Power Cleans 135/95 + 20...
Tuesday 4/14/15
Strength Handstand Complex: 3 sets 20 ft Handstand walk + 3 Strict HSPUs + 6 Kipping HSPUs WOD 3 Rounds 10 Push Press (135/95 lbs) 10 Strict Pull-Ups 50 Double-Unders cashout: for time 1000 m row
Monday 4/13/15
Strength Front Squat 6 sets of 2 reps @80% of 1 RM WOD 15:00 AMRAP of: 5 Power Cleans 135/95 10 Burpee Box-Jumps 24/20 10 Power Cleans 135/95 15 Burpee Box-Jumps 24/20 15 Power Cleans 135/95 20 Burpee Box-Jumps 24/20 4 Power Cleans 135/95 10 Burpee Box-Jumps 24/20 8...
Friday 4/10/15
Strength Strict Ring Dips 5 sets of 7 reps WOD 14 min AMRAP 200 m Run 15 Walls Balls 20/14 10 Med Ball Cleans 5 Med Ball V-Ups
Thursday 4/9/15
Strength Back Squat 5 sets of 3 reps @ 80% of 1RM WOD 8 min EMOM Odd: 5 TTB + 5 Power Cleans, 155/105 Even: 5 TTB + 5 Front Squats, 155/105
Wednesday 4/8/15
Strength Back Extensions 3 sets of 7 reps WOD For time KB Swings 53/35 : 10 9 8 7 6 5 4 3 2 1 Box Jumps 30/24 : 1 2 3 4 5 6 7 8 9 10
Tuesday 4/7/15
Strength 3 Snatch Balances + 5 OHS 4 sets @ 75% WOD 3 rounds of: 6 Power Snatches 135/95 12 Med Ball sit-ups 20/14 18 Wall Balls 20/14
Monday 4/6/15
Strength Plate Get-Ups 25/15 3 sets of 7 reps WOD 4 rounds 12 Box Jumps, 24/20 12 Cleans, 135/95 12 C2B Pull ups
Friday 4/3/15
Strength BenchPress find 3 Rep max WOD AMRAP 5 MIN 4 Thrusters 95/65 4 Pull Ups Rest 1 Min AMRAP 5 MIN 5 Power Cleans 115/75 25 Double Unders Rest 1 MIN AMRAP 5 MIN 7 Box Jumps 24/20 7 Abmat situps
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