Sunday 200329 Run, deadlift, wall ball, db stoh

“Growing Up Olaf”
For time:
Run 800m then…
5 rounds:
20 Deadlift 155/105
20 Wall Balls 20/14
20 DB STOH 35/20
then..
Run 800m

Overhead Pressing
5 Sets of 15 Pike Push Ups
Rest as needed Between

WOD
20 Minute AMRAP
1 Minute Wall Sit
30 Alternating Opposite Arm and Leg Arch (15 Each Side)
200m Run

Friday 200327 front squat, power cleans, STOH, bfb

Front Squat
[email protected]% of 1RM; rest 2:00
[email protected]%
[email protected]%
[email protected]%
“4”
3 RFT
250m Row
10 Power Clean 135/95
8 STOH
6 Bar Facing Burpees

At home option:

Core Stability
High Plank Shoulder Taps
3 Sets of 10 Each Side
Paired With
Foot Elevated Single Leg Glute Bridge
3 Sets of 10 Each Side

Sit Up Test
2 Minutes Max Sit Ups

10 Minute AMRAP
30 DU’s (or Penguin Jumps)
20 Box Jumps (or Stair Jumps)
10 Knee Driving Push Ups

Wednesday 200325 bench press, pull up, double unders, burpee

Bench Press Week 1/8
Use %’s of 20# less than your 1RM from last week for all sets* (This is important to this cycle, be exact)
[email protected]% ; rest 2 mins between sets
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%

Pull Up Work
EMOM 12
S: 3-5 Strict C2B Pull Ups
F: 5-10 Strict Pull Ups
L: 3 Pull Up Negatives with 4 second eccentric

“Shiny Objects”
6 MIN AMRAP
24 Double Unders
6 Burpees

At home option:

Single Leg Work
Cross Over Step Up / Cross Under Step Down to Lateral Lunge
5 Sets of 10 Reps Each Side
Rest 1 Minute Between Sets

20 Minute AMRAP
1 Minute Split Squat Hold Each Side
50ft Walking Lunge
400m Run

Tuesday 200324 bike, run, tuck ups, row, hsw, squats, burpee

Pain Cave Progessions
With a 45 min Clock:
20 Min Bike for Distance
into
5 MIN AMRAP
100m Run
10 Tuck Ups
into
20 min Row For Distance

  • 3 Scores

Handstand Holds
6 Sets of 0:30 Seconds
Rest 1 Minute Between

Deadlift Development
Hands on Head Tempo Good Mornings
3 Sets of 10 Reps (3 Seconds on the way down)

5 Rounds For TIme
50ft HSW or Bear Crawl
30 Squats
10 2 Push Up Burpees

Monday 200323 deadlift, power snatch, box jump, pull up, run

Gymnastics Development
Sport:
Tempo Ring Dip 31X1 ; 4×6-12 Reps; rest 1:00
Fitness:
Tempo Push Ups 31X1; 4×12-20 Reps; rest 1:00
Lifestyle:
Tempo Rack Push Up 31X1; 4×12-20 Reps; rest 1:00

Deadlift Week 11/16
[email protected]%

“A song by Blue Oyster Cult”
5 RFT
9 Pow Snatch 95/65
9 Box Jumps

Home Work Outs
Pull Up Progressions
5 Sets of
10 Second Hold (Rest :30 Seconds)
3 Reps of 5 Second Eccentric (Rest :30 Seconds)
5 Strict Pull Ups or Jumping Pull Ups
Rest 1 Minute Between Sets
Running Test
1 Mile Run
Record Time

Sunday 200322 sled push, ski, sandbag carry, row, sled drag, bike

“Just a Couple Changes”
In teams of 4 AMRAP 2 mins at each station X 2

  • Sled Push 265#
  • Cal Ski
  • Sandbag Carry
  • Cal Row
  • Sled Drag 90#
  • Cal Assault Bike

At Home Option:

Overhead Pressing
5 Sets of 12 Pike Push Ups
Rest as needed Between

WOD
12 Minute AMRAP
24 Single Leg Lifts on Your Side (12 Each)
24 Glute Marches (12 Each)
:30 Second Arch Hold

Saturday 200321 snatch, run, bmu

Saturday 200321 snatch, run, bmu

3 Snatch High Pull + Hang Squat Snatch
E2MOM 10

“Twill B Epic”
For Time:
800m Run
10 Snatch 135/95
20 Bar Muschle Ups
10 Snatch 135/95
800m Run

At Home Option:

Over Head Squat Mobility With Power Development
10 PVC or Towel Overhead Squats Pause at the Bottom
5 Broad Jumps
Rest 1:00
5 Total Sets

WOD
For Time:
800m Run
10 Tuck Jumps
20 Sit Ups
30 Pull Ups
20 Sit Ups
10 Tuck Jumps
800m Run


Abs by Sam:
6 Sets
10 V-Ups
10 Side to Side Heel Taps
rest :10-:30 seconds

Friday 200320 former squat, clean & jerk

Friday 200320 former squat, clean & jerk

Front Squat
[email protected]% of 1RM; rest 2:00
[email protected]%
[email protected]%
[email protected]%

“Grace”
30 Clean and Jerks For Time 135/95

At Home Option:

Front Squat
0:30 Wall Sit (Rest 1 Minute)
1:00 Wall Sit (Rest 1 Minute)
1:30 Wall Sit (Rest 1 Minute)
2:00 Wall Sit (Rest 1 Minute)
2 Sets

WOD
30 Jumping Jacks
30 Burpees
30 Jumping Jacks
Rest 1:30
3 Total Sets
Record Time of Each Set


Abs by Sam:
5 Sets
10 Leg Over and Backs Each Side
:30 Hollow Hold
rest 1:00