SKILL: Deadlift
Heavy set of 5 (NOTE: should be looking to add 10lbs from 2 weeks ago heavy 5, if they didn’t do it two week ago, work up to a heavy 5)
WOD: AMRAP 18
15 Walking Lunges
100m run
Heavy set of 5 (NOTE: should be looking to add 10lbs from 2 weeks ago heavy 5, if they didn’t do it two week ago, work up to a heavy 5)
WOD: AMRAP 18
15 Walking Lunges
100m run
Skill: AAB TABATA Mashup
20 sec of legs only for cals – 10 sec rest
20 sec of arms only for cals– 10 sec rest
2 min rest/transition
AB TABATA Mashup (Russian Twists 45/25 and V Ups)
20 sec of Twists – 10 sec rest
20 sec of legs only for cals – 10 sec rest
20 sec of arms only for cals– 10 sec rest
2 min rest/transition
AB TABATA Mashup (Russian Twists 45/25 and V Ups)
20 sec of Twists – 10 sec rest
Strength: Complex: Power Clean+ Jerk
18 min to find heaviest of the day
WOD: 4 Rounds for Time
15 Box jumps 24/20
12 Push press 115/75
9 Toes-to- bar
12 min time cap
18 min to find heaviest of the day
WOD: 4 Rounds for Time
15 Box jumps 24/20
12 Push press 115/75
9 Toes-to- bar
12 min time cap
SKILL: 12 min EMOM (4 rounds each, cycling through)
1) 12/10 Cal Bike
2) 15 DB Push Press (AHAP)
3) :30 Side Pillar Hold (Rotate right and left each time through. Should do each side twice)
WOD: For Time
1) 12/10 Cal Bike
2) 15 DB Push Press (AHAP)
3) :30 Side Pillar Hold (Rotate right and left each time through. Should do each side twice)
WOD: For Time
Workout of the day - March 21st, 2017
Warm Up - Baseball
Skill - Plank and T-Plank Holds
WOD - Capture the Balls
Warm Up - Baseball
Skill - Plank and T-Plank Holds
WOD - Capture the Balls
SKILL: Back Squat
4 x 5 @ 75%
WOD: 5 Rounds
1:30 on/1:30 off
10 DB Front Squats (40/25)
Max burpees in remaining time
Score is Back Squat weight/total burpees
4 x 5 @ 75%
WOD: 5 Rounds
1:30 on/1:30 off
10 DB Front Squats (40/25)
Max burpees in remaining time
Score is Back Squat weight/total burpees