April 2015

Thursday April 30th

 

Skill:

Atlas Stones

 

Metcon

400m Weighted Carry *
25 Burpees
300m Weighted Carry *
50 Burpees
200m  Weighted Carry *
75 Burpees

**30 Min Cap**
 

* You can chose any object to carry.  If you choose KB or DB you must have one in each hand.  Try a stone or heavy medball on the shoulder.  The weight and object should be challenging.

IF YOU CAN DO ALL RDS OF THE CARRY UNBROKEN YOU WENT EASY

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Wednesday April 29th

 

 

Strength

Deadlift

3 x 5

Add 10/5lbs FLT

 

 

Metcon

4 Min AMRAP

Ground to Overhead (No Snatch)

Use 60-70% of your heaviest c&j single.
If you get to 30, stop and record time.
Concentrate on hitting the various positions we drill: hang, extend, pockets, and a solid 1/4 squat receiving position.

DO NOT SACRIFICE FORM FOR SPEED

Less than 6 months: 6×5 muscle clean and press Empty BB

 

Mobilize with time remaining

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Tuesday April 28th

Skill

Kettlebell Clean 

 

Metcon

Row 250 m
Run 200 m
Row 500 m
Run 400 m
Row 1000 m
Run 800 m
Row 500 m
Run 400 m
Row 250 m
Run 200 m
 

 

Mobility

T-spine smash barbell variation

Barbell shoulder smash 

 

 

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Monday April 27th

Strength

Back squat

3 x 5

Add 10/5lbs FLT

Press

3 x 5

Add 5/2.5lbs  FLT

 

Metcon

“Cindy”

AMRAP 20

5 Pull-ups (No Kipping Bands OK)
10 Push-ups
15 Squats

 

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Sunday April 26th

Metcon

Teams of Two
RFT

Run 800m
100 Ft Weighted Sled Pull
Forearm plank

Partner A runs while Partner B completes sled pull and then does a plank hold until A returns, at which point A heads out on the run and B climbs.

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Saturday April 25th

 

Metcon

Teams of Two

2 Min AMRAP: L-Sit Holds
4 Min AMRAP: Pull-Ups
6 Min AMRAP: Goblet Squats ( Overhead Squats for more experienced athletes)
8 Min AMRAP: Kettlebell Swings
10 Min AMRAP: 200m (athletes alternate)
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Friday April 24th

 

Skill

Kipping

 1) Review and Practice Dead Bug and The Hollow Position from the floor. (10 Mins)

  • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
  • Legs and arms straight and together with toes and arms pointed.
  • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

 2) Hip Thrust From The Ground (10 Mins)

  • For this drill lie on the ground with legs up and bent at 90 degrees 
  • Thrust your hips to the ceiling and land with your feet are flat on the ground

 

Metcon

4 Rds of :40 work, :20 rest of

Box jumps
Toes-to-bar
Hang cleans
Bar facing burpees

Less than 6 months: 8 reps per interval of work

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Thursday April 23rd

 

Strength

Front Squat

3 x 5

Add 10/5lbs FLT

Deadlift

1 x 5

Add 5 Lbs FLT
 

Metcon

AFAP

10-8-6-4-2

DB Snatch (Each arm)

20-16-12-8-4

Jack Knives

 

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Wednesday April 22nd

 

Strength

10 Min EMOM

Odd: 3 Hang Power Cleans 80-90% of most recent 3RM
Even: 10 Supermans

 

Metcon

AFAP

Buy In

400m Farmer Carry Dble KB (53/35)

 

7 Rds

7 Wall Balls
7 Burpees
7 Box Jumps

 

Cash Out 

400m Farmer Carry Dble KB (53/35)

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Tuesday April 21st

Strength 

Back squat

3 x 5

+5lbs FLT
 

Press

3 x 5

+ 5lbs FLT

 

Metcon

EMOM 

Air Squats

2 Air Squats
4 Air Squats
6 Air Squats etc until failure then

EMOM

DB Push Press

2 Push Press
4 Push Press
6 Push Press etc until failure
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