Monday:
Barbell Strength:
Back squat: 3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.
Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice
WOD
3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75) View full article »
Monday
–Pull-up practice
–WOD: Partner Running “Angie”
400m run
100 pull-ups
400m run
100 push-ups
400m run
100 sit-ups
400m run
100 air squats
400m run View full article »
Monday
Women
1. Skill Practice: 15 minutes
2. WOD: 10m shuttle sprints
Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.
3. Mobility: 10 min squat archetype
Men
1. Squat EMOM for 10 min: 3@75 of 5RM
2. Press EMOM for 10 min: 3@75 of 5RM
3. Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7
4. 9 rounds for distance: Run 15 sec; rest 45 sec.
Monday
Women
1. Skill Practice: 15 minutes
2. Partner WOD — for time:
Run to the north soccer goal with 1 medball per team (20/14)
Medball thruster toss (20/14) (from the north soccer goal to the backside of JAFH)
50 Pull-Ups
40 Dead Lifts (225/145)
30 Front Squats (155/95) no rack
20 Parallette Pass-through with Push-up & Dip
100 Overhead Walking Lunges (45# plate/25#)
*2 person teams; reps can be broken up between partners in any way.
Men
1. Tempo squat 2010: 5-5-5-5
2. Bench 5-5-5
3. Deadlift 5
Monday
Women
1. Skill Practice: 15 minutes
2. 4 RFT:
50 Double-unders
25 Sit-ups
15 Ring Dips
5 Cleans (155/95)
Men
1. Tempo squat 3010: 5-5-5-5 (3 seconds on the descent, 0 seconds at bottom, 1 second ascent, 0 seconds at top)
2. Press 5-5-5
3. Deadlift 5 View full article »
