Month: January 2017

Tuesday 1/31/17 – Strength and Conditioning

Strength: Front Squat, 10 mins to build to a heavy single   Conditioning: Take 70% of front squat then complete; 5 rounds 15 Deadlifts 10 Bar broad jumps 5 Shoulder to Overhead (Again, today pace yourself! Be wise about your rep scheme.)   Olympic Lifting: Snatch- 2@65,75% 1@80,85,90% 2@95% C&J- 2@65,75% 1@80,85,90% 2@95%  

Friday 1/27/17 – Strength Testing Week

Strength: 10 minutes to build to 1RM Thruster Conditioning: 10-1/1-10 Shoulder to Overhead 185/135 Burpees (Descending repetitions on STOH, Increasing repetitions on burpees)   Post WOD Accessory: Row intervals 500m x5, resting half the amount it took to row the 500 Trunk: AFAP 50 TTB

Thursday 1/27/17 – Strength Testing Week

A. Make-up day for if you missed your testing day for bench and squat (WOD to follow after) B. “Fran Forgot her Barbell” 21/15/9 Wall Balls 30/20 CHIN ups Post WOD 1. Tabata weighted planks 2. 10 min to find max C&J for the day

Tuesday 1/24/17

  “Mickey” 800m run 30 box jump 30/24 25 Pull Up 20 Pistol 15 KB Swing 53/35 10 HSPU 5 Power Clean 225/185 (Heavy! Quick singles) (Repeat everything back up to the run) (Scaling options: Pistols: lower to a bench or box, lift the heel with a small plate. HSPU: wall walks or stack abmats, …

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Monday 1/23/17 – Testing Week

  Conditioning: AMRAP 6 10 cals on bike 10 Sit-ups 10 Supermans (holding wallball between feet 14/10)   Strength: Find 1rm Back Squat (20 min)   Olympic: 10 minutes to work on Snatch

Friday 1/20/17 – Deload Week

Strength: Bulgarian Squat Conditioning: 6 rounds 1x 3 Cone Drill 3 Snatch (135/95) 1 Reverse Overhead Lunge :30 sec rest Gymnastics: 5x Handstand Walk 30′ (if unable to do on own, a partner holds ankles to assist) Accessory: EMOM x5 1 Peg Board Trunk: Sorensen Hold 3x Fail (45/35)

Thursday 1/19/17 – Deload Week

Strength: Review overhead stabilization (15 min) Pre-Workout Accessory: 3×8 Glute Wall Activator (hold 3 secs) Conditioning: 3 Rounds of AMRAP x4 10 Cals Rower 10 Burpee Box jump (24/20) 10 60′ shuttle sprints MAX Wallballs (30/20) 2 min rest between rounds  

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