May 6th - May 11th

Monday:

Strength:
1RM Deadlift

Accessory Work:
3 x max effort weighted planks
3 x 15 glute ham raises with partner holding your ankles, use abmat.

Tuesday:

Strength:
1 Squat snatch - 1 overhead squat - 1 snatch balance

WOD:
4 RFT
Run 400m
7 Hang squat snatch @ 60% of 1rm
3 rope climbs

Wednesday

Strength:
1RM Overhead Press

Accessory Work:
3 x 10-15 bradford press
3 x 10 snatch grip behind the neck press

Thursday

Strength:
1 Deadlift - 1 Clean Pull - 1 Power Clean
*must be touch and go, post heaviest load*

WOD:
5 RFT
20 burpees
10 Toes to Bar
10 Thrusters 96/65
5 Strict pull-ups

Friday

Skill:
Handstand Work
*accumulate at least 3 minutes in a handstand against the wall or practice handstand walks*

WOD:
3 RFT
Row 500m
15 x kb snatch 53/35 (right arm)
15 x kb snatch 53/35 (left arm)
25' overhead walking lunges (left arm)
25' overhead walking lunges (right arm)
30 abmat situps
50' handstand walk (sub bear crawls)

Saturday

WOD:
*In teams of 2, one athlete working at a time*

24 Minute Amrap
1 round of Mary (partner 1)
1 round of Mary (partner 2)
1 round of DT (partner 1)
1 round of DT (partner 2)

*Score is rounds complete + reps. athlete must complete full round before partner can begin*





















Comments

Post a Comment

Popular posts from this blog

Programming 12/9-12/14

Programming 12/9/19-12/14/19 Monday  Warm up 2 Rounds of 250m Row 10 Good mornings w/empty barbell 10 Push ups  10 Hang Power Cleans w/empty barbell Movement review and 10mins to get to working weights for the WOD.   WOD “Linda” Ish 10-9-8-7-6........1 Deadlift 285/195 Floor Press 165/115 Power Clean 155/105 *40min time cap **Score is total time to complete WOD Tuesday Warm up Joint circles w/calve stretch Down and back the length of the gym: High knees Butt kickers Grapevine Lunges Airplanes WOD With a running clock: ME 800m Run Rest 5 mins ME 800m Run Rest 5 mins ME 800m Run *Score is total time to complete all three runs, including rest. Wednesday  Warm up 500m row/400m Run 15 Shoulder open and close 15 DB Skull crushers  15 Ab-Mat sit ups 15 Jumping squats 5 Wall walks WOD 5 Rounds 200m DB/KB farmers carry 55/35 5 BMU 10 Strict ring dip...
Read more

Programming 12/30-1/5

HOLIDAY HOURS 🥂🎉 Monday: Normal hours Tuesday:  10:00am +  5:30pm Wednesday: Closed Thursday: Normal hours  Friday: Normal hours  Saturday and Sunday: Closed for USAW lvl 1 seminar  Monday Strength Thruster  Establish a heavy set of 3 WOD 30 pullups 30 Push Jerks 95/65 20 Pullups 20 Push Jerks 10 Pullups 10 Push Jerks *For time Tuesday WOD "Daniel McCartney" As a team of 3, one athlete works at a time: Row 2000m 14 Dumbell Thrusters 50/35 34 Kettlebell Swings 70/53 484 Double Unders 108 Burpees Row 2000m 18 Deadlifts 225/155 *3 rounds for time Wednesday: CLOSED FOR NEW YEARS DAY Thursday Strength Establish a 1RM Snatch Then: 2x 15 Snatch Grip Deadlift @ 130% of !RM Snatch 8 Snatch Pulls @ 110% of 1RM Friday Strength Establish a heavy weighted Pull-up WOD Death by 10M Shuttle Sprints Saturday: Closed for USAW lvl 1 Seminar Sunday: ...
Read more

Programming 12/22 - 12/28

Holiday Hours 🎄☃️ 12/24 10:00am ONLY 12/25 Closed  MERRY CHRISTMAS  Monday WOD 3 Rounds for time of: 400m sled 2 plate/ 1 Plate 50’ handstand walk 3 Rope Climbs Tuesday   *10:00AM ONLY* “12 Days of Christmas” 1 - Muscle-up 2 - Thrusters 115/75 3 - Front Squats 115/75 4 - Abmat Sit-ups 5 - Handstand Push-ups 6 - Toes to bar 7 - Pull-ups 8 - Box Jumps 9 - Burpees 10 - Wall balls 11 - Deadlift 225/155 12 - Clean and Jerk 135/95 Wednesday     * Closed* MERRY CHRISTMAS!!! 🎄   Thursday * NO 5:30AM ONLY* Strength 1RM Turkish Getup WOD  “Panic Breathing” As a team of two: Row 500m Row 400m Row 300m Row 200m Row 100m Each athlete will complete each row distance, one will row, the other will be holding 2 KB’s in a front rack. When athlete 1 finishes the 500m row they will switch places and athlete 2 will row 500m and you will work down the list that way.  ...
Read more