Strength:
Movement review: Banded Pull-ups
EVERYONE will perform 3 sets of 15. If easy, use smallest band or C2B option. Rest as needed.
then EVERYONE will work their way through the pullup ladder
10 Jumping Pull-ups (if performed easily move …
Strength:
5×5 @ 90% of last week’s 5RM Back Squat
WOD:
AMRAP for 12 mins
15 Power Cleans (135/95)
15 S2O (135/95)
15 Ring Dips
Accessory:
Goblet 1 ½ Squat 3×8
Recommended Stretching:
Strength:
4 rounds of
A1) 8-10 Strict Matador Dips
A2) 8-10 Barbell row w/supinated grip (2sec pause at chest)
WOD:
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65
L1: 65/45, 2x SU’s
L2: …
5/3/19 – Friday
Strength:
Push Press
5-5-5-5-5 (increasing)
WOD:
8 mins to review Bar MU and transitions then
9-6-3
Box Jumps (Step ups ok)
Bar Muscle ups
L1: Jumping C2B Pull-ups, 24/20
L2: C2B Pull-ups, 30/24
L3: MU, 36/30 (Two …
5/2/19 – Thursday
Strength:
On 90sec clock for 7 rounds:
Row 250/200m, and then in remaining time ME wallballs (20/14)
Rest 60 secs
Lower the row distance if less than 5 WB per round
Goal is to maintain WB count …
5/1/19 – Wednesday
Strength:
20 mins to warm up and find a 5RM Deadlift
WOD:
For time:
30-20-10
KB Goblet Step Ups (20”/20”)
Air squats
American KBS
L1: weights and box height at coaches discretion
L2: 20” box, 35/26
L3: …
Strength:
Movement review: Jumping Pullups
EVERYONE will perform 3 sets of 15. If easy, lower the box or C2B option. Rest as needed.
then EVERYONE will work their way through the pullup ladder
10 Jumping Pullups (if performed easily move …
Strength:
20 mins to warm up and find a 5RM Back Squat
WOD:
6 min AMRAP
Max effort T2B
Max effort cals on rower
*can change movements at anytime
Rest 2 mins
3 min AMRAP
Burpees
Score is T2B+Cals+burpees
L1: …
A) Whiteboard Brief (0:00 – 3:00)– Strength: Today you’ll will work up to a 1RM floor press. Start with a set of 5 and gradually reduce reps to singles as weight increases resting 2 minutes between heavy singles.– Metcon: …
A) Whiteboard Brief (0:00 – 3:00)– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.– Metcon: This month we have been focusing on strict movements. Today we …