Thursday 4/16/15

Handstand time!!  Work on freestanding work as much as you feel comfortable-tripod, frog stand, headstand, handstand.

EOMOM for 8 mins
even-8 ring rows
odd- 8 push ups
Sets should be very difficult unbroken sets, so scale positions or reps as needed

WOD:
50 calorie row
40 TTB
30 wall balls 20/14
20 cleans 135/95


Wednesday 4/15/15

Skill/prep- squat mobility

Strength:
Back squat, 3×10
First set at 65% and adjust up or down as needed.

WOD:
5 rds for time-
2 wall walks
2 Curtis Ps 95/65
10 grasshoppers

 


Tuesday 4/14/15

Strength:
Deadlifts-
2×5 @60%
2×5 @ 65%
2×5 @ 70%
2X5 @ 75%

OTM for 5 mins, 15 second hollow hold into 15 sit ups. (scale time and reps as needed)

WOD:
3 rds-
:30 12 KBS
:30 8 burpees
REST :30
2 rds-
:30 12 KBS
:30 8 burpees
REST :30
:30 12 KBS
:30 8 burpees


Friday 4/10/15

Strength:
5×3+/- pull ups

Snatch progression-
OHSQ x 20 unloaded
Snatch balance 3×3
hang snatch 3×2
2 pos snatch 3×2
Full snatch 3×1

WOD:

>500m row<
5 rds-
6 pistols
8 hollow ups
10 grasshoppers
>500m row<


Thursday 4/9/15

Mobility: prioritize needs individually for strength and metcon

Strength: 7 mins, EMOM
3 deadlifts, 2 hang power cleans, 1 frsq (~75% of full clean)

WOD:
50 KB swings 24/20
40 OH plate lunges 15/10
30 wall balls
20 (plate) russian twists L/R=1
10 HSPUs
Rest 1 minute then repeat ascending


Wednesday 4/8/15

A) squat mobility drills

B) 1 RM back squat

WOD:
5 rounds-
:30 6 burpees
:30 8 TTB
:30 10 box jumps
:30 rest


Monday 4/6/15

Strength:

We’ll spend a few minutes reviewing some shoulder mobility/prehab drills applicable for the pressing and pulling of today’s programming.

a) Ring Dips, accumulate 20 +/- reps (weighted-dips-box-push up etc)

b) Power Snatch, 3 reps OTM @ 75% for 6 minutes

WOD:
800m run
9 thrusters 95/65
9 pull ups
400m run
12 thrusters
12 pull ups
200m run
15 thrusters
15 pull ups

Beginners:
10m AMRAP-
200 m run
8 thrusters
6 ring rows