May 2018
Home » Archives for May 2018 » Page 2
May 2018
Home » Archives for May 2018 » Page 2
Lung burner
WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 4×16 Alternating Pistols WOD: WOD: 5:00 to Complete: 21-15-9: Power Snatch (75/55) Burpees Rest 4:00 5:00 to Complete: 15-12-9: Power
Sunday Funday
WARM UP: Mike’s surprise SKILL: Set up for WOD WOD: 4 RFT 30 SB SU 15 FSQT (155/115) 15 SB BP 15 Ring Rows
In Honor of “Scotty”
WARM UP: Plyos 2 Rounds: 10 Reach Throughs 10 Wall Ball Front Squats 5 Burpees over the Ball SKILL: “Scotty” 11:00 AMRAP 5 Deadlifts (315/225) 18 Wall Ball Shots (20/14) 11 Burpees over the Bar WOD: Team of 3 For Time: 150/120 Calorie Row – Run across the gym – 150/120 Calorie Bike
Ohhh heavy front squats
WARM UP: 20 Line jumps 10 Lunges 10 Squats 10 Jumping lunges 10 Jumping squats 10 Ring rows SKILL: 12Min to find Max Complex Push Jerk + Split Jerk WOD: 21-15-9 Power Cleans ( 185/125 ) Front squats Pull ups
Cardio here I come
WARM UP: 1 C2C run 20 Kettlebell Swings 5 Inch Worm + 3 Push Up 1 C2C run 20 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 20 Goblet Sq 15 Straight legged sit ups SKILL: TIC-TAC-TOE WOD: Running clock 30:00 0- 8:00 mins to complete 1200m Run 8:00-13:00 33 Burpee test 13:00-20:00
Snatch work
WARM UP: 200 M run PVC Warm Up: 10 Pass thru 10 Fig 8 10 OHSQ Burgener warm up SKILL: 3:00 Drilling positions with PVC 3:00 Drilling positions with barbell 5:00 to practice all positions with weight upto the WOD weight (135/95) WOD: For Time: 30 Hip Power snatch (135/95) 20 Toe to bar 30
Beach Bod
WARM UP: CTC before each movement 20 Pelvic raises 20 Walking lunges 10 Inch worn with push up 20 Air squats 10 Burpees SKILL: 16 Min UNBROKEN EMOM Min 1: 15 Wallballs ( 20/14 ) Min 2: 20 abmat sit ups Min 3: 10 SB to the shoulder ( 70/50 ) Min 4: 10 Burpees
1 Rep max push press
WARM UP: 400m Run 2 X 10 Banded pull-parts 10 Banded STO 10 Banded starfish 10 Ring rows Shoulder Stretch SKILL: 12min to Find 1RM Push press 5-3-3-1-1-1-1 WOD: Open WOD 11.2 15min AMRAP 9 Deadlifts ( 155/100 ) 12 LHPU 15 Box jumps
Sunday rest day!!! Mission closed!
Mission still closed for Level 1 seminar tomorrow. Enjoy a rest day and get ready to attack new week!!!