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30
APR
2017

Monday May 1, 2017

Block 1 a) Backsquat 5×2 TEMPO (3111) heavier then last week b) TABATA 8 Sets Max Reps Row Rest 2min Thrusters 95/65lbs Rest 2min Pullups Ups Block 2 Weightlifting a)5x 1 Squat clean + 1 Front Squat + 1 Squat clean Block 3 Gymnastics a) 9 rounds 30 double unders 8 Strict...
28
APR
2017

Saturday April 29, 2017

Block 1 a) Power snatch Every 3 mins for 5 sets 5 touch and go reps build heavy but focus on clean mechanics b) 2014 Regionals WOD 50 Of Row Box Jump Overs 24/20″ Deadlifts 180/120lbs Wall Balls 20/14lbs Dips Wall Balls Deadlifts Box Jump Overs Row Block 2 Weightlifting...
27
APR
2017

Friday April 28, 2017

Block 1 a)14 min E2MOM 1 Halting Squat clean + 1 Squat Clean + 1 Front Squat (Halting Rep – Pause 2 sec below knee) b) 5min EMOM 1-2 Legless Rope Climb 5min EMOM 5-7 Strict HSPU 5min EMOM 5 M-ups or 5 Strict CTB Chin ups 5min EMOM 10-15 Wall balls 20/15lbs Block 2...
25
APR
2017

Wednesday April 26, 2017

Block 1 a)Every 90 sec x 5 sets 2 Strict Press Every 90 sec x 4 sets Standing Single arm DB press 8/arm Elbow to the side b) 21-15-9 Hang Clean and Push Press 115-75lbs 400m Run/Row/Airdyne Block 2 Weightlifting a)7x 1 Push Jerks + 1 Split jerk Pause 2 seconds in the land of each...
24
APR
2017

Tuesday April 25, 2017

Block 1 a)Landmine Row 3×8 per side b) Every 90 sec x 3 sets 2 High Hang Squat snatch Every 90 sec x 3 sets 2 Hang Squat Snatch Every 90 sec x 4 sets 1 Squat snatch c) 15 minutes 5 Squat Snatch 115/75lbs 5 Chin-ups 5 Burpee Box Jumps 24″/20″ Rest 1min Block 2...
23
APR
2017

Monday April 24, 2017

Block 1 a) Backsquat 5×3 Tempo (3111) heavier then last week b) TABATA 8 Sets Max Reps Row Rest 2min Thrusters 95/65lbs Rest 2min Pullups Ups Block 2 Weightlifting a) 5x 1 Power clean + 1 hang squat clean + 1 squat clean rest 2mins between sets Block 3 Gymnastics   a) 7...
21
APR
2017

Saturday April 22, 2017

Block 1 a) 9 Power clean and jerk 205/135 rest 2 mins 7 Power clean and jerk 225/155lbs rest 2 mins 5 Power clean and jerk 245/165lbs rest 2 mins 3 Power clean and jerk 265/175lbs b) 2013 Regionals WOD 100 Wall Balls 20/14lbs 10′ Target 100 CTB 100 Pistols 100 1 arm DB...
21
APR
2017

Block 4 Conditioning Rowing Program Week 4

This week we start to focus attention to our retest in a couple weeks time. Session 1 is less volume than last week, but another step up in intensity. Pay particular attention to intervals 2 and 3. Compare interval 2 to last week and have a look at your pacing in interval 3 – can...
21
APR
2017

Friday April 21, 2017

Block 1 a) 14 min E2MOM 1 Halting Squat clean + 1 Squat Clean + 2 Front Squat (Halting Rep – Pause 2 sec below knee)” b) 20min EMOM 6-8 Each Arm DB Snatch 50/35lbs 25′ HSW or 40 Sec hand stand hold 5 Strict CTB Chin ups Row 15/12cal Block 2 Weightlifting a)Front...
18
APR
2017

Wednesday April 19, 2017

Block 1 a) Every 90sec x 5 sets 3 Strict Press b) Every 90 sec x 4 sets 12 DB Z press c) 21-15-9 Push Press 95/65lbs 1 Rope Climb each set 9-6-3 Push Jerk 95/65lbs 2 Rope Climbs each set 12min Cap Block 2 Weightlifting a)7x 1 Push Jerks + 3 Split jerk Pause 2 seconds in the land...