{"id":5616,"date":"2020-01-21T09:06:14","date_gmt":"2020-01-21T15:06:14","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5616"},"modified":"2020-01-21T09:06:14","modified_gmt":"2020-01-21T15:06:14","slug":"pe-week-of-120","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5616","title":{"rendered":"PE week of 1\/20"},"content":{"rendered":"

Standard Class Monday
\n<\/u><\/strong>3:05-3:12 – CrossFit Dodgeball
\n3:15-3:30- EMOM 10 minutes: Back Squat 3 reps @ 70%
\n3:30-3:50- Partner WOD:
\n30 Pull-Ups (hardest progression possible where you can do no more than 8 consecutive reps\u2014even strict, chest-to-bar, L-sit if you can do it)
\n50 Wall Ball Shots
\n50 Sit-Ups
\n100 Kettlebell Swings
\nPerform every two minutes: 10 Burpees
\n* Each partner does not have to complete the same number of reps; break up the reps any way you want. (So, you could do 15 pull-ups, 25 wall balls, 25 sit-ups, and 100 kettlebell swings\u2014or one of you could do more pull-ups while the other has to do more sit-ups.) You may work at the same time. Every 2 minutes, on the minute, stop and complete 10 burpees total.
\n3:55-4:05- Hip Mobility<\/p>\n

\u00a0<\/u><\/p>\n

Standard Class Wednesday<\/u><\/strong>:
\n<\/strong>3:05-3:12- Med-ball tic-tac-toe
\n3:15-3:30- EMOM 10 minutes: Clean 3 reps @ 70%
\n3:30-3:55- WOD: 20 minute AMRAP:
\n5 Cleans (75\/45)
\n10 Push-ups
\n15 sit-ups
\n200m run
\n4:00-4:05- Shoulder Mobility<\/p>\n

Advanced Class Monday
\n<\/u><\/strong>Barbell Strength<\/u><\/strong>:
\n<\/u>Bench 2-2-2-ME @ 70-80-85-90%
\nThen:
\nEMOM 10 minutes: 3 reps @ 70%<\/p>\n

WOD<\/strong>:
\n10 min AMRAP ascending ladder
\n3 burpees over the bar
\n3 deadlifts (225\/135)
\n6 burpees over the bar
\n6 deadlifts (225\/135)
\n9 burpees over the bar
\n9 deadlifts (225\/135)
\nEtc\u2026 until 9 minutes is up<\/p>\n

Advanced Class Wednesday<\/u><\/strong>:
\n<\/strong>Olympic Lifting<\/u><\/strong>:
\n<\/u>2 sets of Burgener warm up
\n1 set with PVC, 1 set with light barbell<\/p>\n

<\/u>EMOM for 9 minutes:
\n3 Hang Squat Snatches, 95\/65 lbs<\/p>\n

WOD<\/u><\/strong>:
\nAMRAP in 20 min. of:
\n400m run
\n3 rounds of strict \u201cCindy\u201d<\/p>\n

Friday<\/u><\/strong>:
\nBarbell Strength<\/u><\/strong>:
\n<\/u>Deadlift 2-2-2-ME @ 70-80-85-90%<\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

Standard Class Monday 3:05-3:12 – CrossFit Dodgeball 3:15-3:30- EMOM 10 minutes: Back Squat 3 reps @ 70% 3:30-3:50- Partner WOD: 30 Pull-Ups (hardest progression possible where you can do no more than 8 consecutive reps\u2014even strict, chest-to-bar, L-sit if you can do it) 50 Wall Ball Shots 50 Sit-Ups 100 Kettlebell Swings Perform every two […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-5616","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5616","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5616"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5616\/revisions"}],"predecessor-version":[{"id":5617,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5616\/revisions\/5617"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}