Archives: » 2016 » March

Wednesday 3.30.16

Posted 30 Mar 2016 in WOD

Strength
1a. Bench press – establish 1rm
b.  1 x amrap x 55%

Wod
4 rft

a. 10 ring dips
b. 12 ttb
c. 14 lunges (7per side) 45/25
d. Run 1 lap

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Tuesday 3.29.16

Posted 29 Mar 2016 in WOD

Strength
Deadlift
a. Establish a 1rm (this will be used as your baseline for the upcoming training cycle)
b. 3x5x55% EMOM

Wod
3rft
a. 500m Row
b. 12 Power Cleans 135/95
c. 21 box jumps

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Monday 3.28.16

Posted 27 Mar 2016 in WOD

Strength
Press:
a.Establish a 1 rep max.  (This will be your baseline for upcoming training cycle)
b. EMOM x 5min x 5 reps x 55%

Wod
EMOM x 15min, cycling movements
a. 7 C2B pullups
b. 14 Pushups
c. 21 Air Squats

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Thursday 3.17.16

Posted 17 Mar 2016 in WOD

Active Rest & Make-up Day

1. Personal Skill – practice a barbell, gymnastic movement, etc. of your choice

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Thursday 3.17.16

Posted 17 Mar 2016 in WOD

Active Rest & Make-up Day

1. Personal Skill – practice a barbell, gymnastic movement, etc. of your choice

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Wednesday 3.16.16

Posted 16 Mar 2016 in WOD

1. Bench Press
70% x 3
80% x 3
90% x 3+
70% x 3+

Wod
For Time:
Buy In : 500m Row
then 4 rounds
7 Burpees
7 Pullups
7 KB Swings 70/50

Cash Out: 400m Run

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Tuesday 3.15.16

Posted 14 Mar 2016 in WOD

Deadlift:
70% x 3
80% x 3
90% x 3 – focus on full body tightness, positioning & bar speed rather than extra reps.
70% x 3+

Wod
3rft

10 Power Cleans 135/95
10 Push Jerks 135/95

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Monday 3.14.16

Posted 13 Mar 2016 in WOD

1a. Press: 70% x 3, 80% x 3, 90% x 3+, 70% x 3+
1b. Strict pullup x 1-5 between every set of presses

Wod
7 RFT
200m Run
10 Wall Ball Shots
10 Box Jumps

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