(240) 317-5303

Monday, April 18, 2016

Skill

Sumo
Deadlift High Pull
https://www.youtube.com/watch?v=o6QniJ9FaGA

WOD

EMOM
16

4
rounds of:

Minute
1: 15/12 Cal Row

Minute
2: 15 Wallballs, 20/14

Minute
3: 15 SDHP, 95/65

Minute
4: 15 Push Press, 95/65

 

Bonus for those who want it

3
round not for time – perfect form on these

10
Bent Over rows

10
Lateral Raises

10
Front Raises

 

Saturday, April 16, 2016

WOD
Run 400 meters
Deadlift, 15 reps (60% 1RM)
Run 400 meters
Deadlift, 12 reps
Run 400 meters
Deadlift, 9 rep.
Run 400 meters
Deadlift, 6 reps
Run 400 meters
Deadlift, 3 reps

Friday, April 15, 2016

WOD
For time:
15 Power Snatch, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Power Snatch, 95/65
Rest 5 mins
4 sets of shuttle Sprints Parking lot, halfway+back then full length+back = 1 set
Rest 30 sec between each

Thursday, April 14 2016

Strength
Shoulder Press use 90% of 1rm for %’s (http://app.paulswartz.net/wendler/)
70%x3
80%x3
90%x3 or max reps

WOD
For time:
2 Rounds
5 Thrusters L3-155/115 L2-105/75 L1-45/35 Onramp- 15lb bar or PVC
5 HSPU
Rest 2 mins
2 Rounds
10 Push Press L3-175/135 L2-115/95 L1-65/45 Onramp-15lb bar or PVC
10 Hand Release Push Ups
Rest 1 min
5 Thrusters
5 Hand Stand Push Ups
Rest 1min
10 Push Press
10 HRPU

Rowing Class
Warm up
1000m

Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke

WOD:

Monitor and record best round for Max Watts/Avg. Watts

WORK REST DAMPENER SPM
6 mins 5 mins         Open    16
5 mins 4 mins            2        20
4 mins 3 mins            4        24
3 mins 2 mins            6        28
2 mins 1 min              8        32
1 min –                      10      Max

Thursday, April 12, 2016

Partner WOD
With a partner for time:
Partners alternate full rounds
For time:
4 Rounds
6 Power Cleans
6 Bar Facing Burpees

4 Rounds
6 Jerks
9 Box Jumps, L3-30/24 L2-24/20 L1-Scale

4 Rounds
6 Thrusters
12 C2B Pull ups L2/1) Jumping C2B Pull Ups

2 Rounds
9 Power Cleans
12 Bar Facing Burpees

L3-155/115 L2-135/85 L-65/45 Onramp-Scale

Monday, April 11, 2016

Strength
Back Squat use 90% of 1rm for %’s (http://app.paulswartz.net/wendler/)
70%x3
80%x3
90%x3 or max reps

WOD
AMRAP 8 (meant to complement Squat Cycle)
16 Deadlifts L3/2-155/115 L1/Onramp-Scale
8 GHDs or Situps
8 Back Exts. or Supermans

Saturday, April 9, 2016

Skill
5x 80m Farmers Carry rest two minutes between carries
L3) 2/1.5 L2) 1.5/1 L1) 1/½

WOD
4 Rounds for time:
Run 400m
21 KBS same load as Farmer’s Carry
12 GHD Situps L2/1) Abmat Situps

Friday, April 8, 2016

WOD
5 rounds for time:
30 hip extensions L1) Supermans
Handstand walk 50 feet L1) Scale-as coaches see fit
Lunge 150 ft with plate overhead L3)45/35 L2)35/25 L1)25/15 or scale

Skill (if there’s time)
Snatch work with Empty bar or light weight