April 2016

Saturday April 30th

Mobility

Lower Back and Hamstrings

Skill Review

Deadlift Set Up

Metcon

2 Person Team

20 Mins to establish 1 RM each No more than 5 attempts each

Rest 5 Mins

5 Min AMRAP

Weighted Sit Ups

One partner working at a time. Cannot perform less than 10 Sit Ups before switching

 

Continue Reading

Friday April 29th

Mobility

T Spine

Skill Review

Handstand Push and Progression

Metcon

5 RFT

25/20 Cal Row
16 Pull Ups
9 Strict HSPU (Strict DB Press)

 

20 Min Cap

Continue Reading

Thursday April 28th

Mobility

Running (15 Mins)

Metcon

7k Run

30 Min Cap

Cool Down 15 Mins

 

1 Mile Loop

Down Ferris to Stop Sign Turn left on to Brookside
Turn Right on Center Dr
Turn Right on Sound Beach Ave
At 41 Sound Beach Ave Turnaround and back to the gym

 

Continue Reading

Wednesday April 27th

Mobility

Shoulders

Strength

4 RNFT

10 DB Curls (Each Arm)

10 DB Rows (Each Arm)

AHAP

Cash Out 

Option #1

Tempo Back Squats (3111)

7-6-5-4-3-2-1

 
Increase Weight 5-10 Lbs Each Set
Rest As Needed

Option #2

Alternating Tabata
 

Plank Ups
Supermans
Continue Reading

Monday April 25th

Strength

Back Squat

3x5

Metcon

Partner

2 Rds

1k Row
50 Thrusters 65/45
30 Pull Ups
Continue Reading

Tuesday April 26th

Skill

Clean Review 1st and 2nd Pull (15 Mins)

Strength

15 Mins working up to a heavy triple Clean or Power Clean

Metcon

5 Min AMRAP

5 Pull Ups
5 Push Ups
10 Cleans or Power Cleas

Cash Out Optional

3 Rds ME 1 min of Burpees

Rest as needed

Continue Reading

Sunday April 24th

Mobility

Ankle and Hips

Skill

Deadlift Set Ups, 1st Pull and Touch and Go

Metcon

21-15-9

Deadlift
Box Jumps (Step Up Step Down)
DB Strict Press

Men Deadlift 185/135 lb
Women Deadlift 125/95 lb.

8 Min Cap

Continue Reading

Friday April 22nd

Mobility

Hips and Shoulders

Skill

Snatch Balance

Metcon

5 RFT

10 DB Snatches
30 Sec Chin Over the Bar Hold
10 DB Snatches
60 Sec Plank Hold
Continue Reading

Thursday April 21st

Strength

Spend 20 Minutes Working Up to a Heavy Single Power Clean

Metcon

4 RFT

10 Pull Ups
Run 100m (Bridge and Back)
4 Heavy Power Cleans (80% of the Heavy Single)
Run 100m (Bridge and Back)
Continue Reading

Wednesday April 20th

Mobility

Front Rack

Strength

Thrusters

3-3-3-3-3-3-3

Cash Out

2 Rds

14 KBS
7 Burpees

Rest Then Repeat

Rest 1:1

Continue Reading

Pages