Workout of the day

Tuesday, May 22, 2018

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Warm/Skill:

400M Row, Bike or Ski

3RDS:

8 Goblet Squat

8 Pass Through

4 Jefferson Curls

Strength:

Push Jerk - Work to a heavy 1 then 4x1 @90% of todays heavy

MetCon :

For time: 

1000M RUN

35 Thrusters 95/65

500M RUN

25 Thrusters 115/85

200M RUN

15 Thrusters 135/95

Coach's Notes:

Saturday, May 19, 2018

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Warm/Skill:

Practice movements YOU need to develop

Strength:

1 rm deadlift 

TEST 

1 mile run 

MetCon:

In 5 min window 

100 du 

30 pull up 

20 burpee 

max clean and jerk at 135/95

rest 2 min 

in 5 min window 

100 du 

15 pull up 

10 burpee

max clean and jerk at 185/135 

Coach's Notes:

Friday, May 18, 2018

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Warm/Skill:

3RDS: 

3 Tall Clean

3 Hang Clean

3 Clean

Strength :

1RM Clean...Be smart!

Partner Wod:

5 Min AMRAP 

Cal Row

Thrusters 115/85

Rest 3min

5Min AMRAP

Cal Row

Wall Ball

Rest 3MIN

5Min AMRAP

Cal Row

Burpees

Coach's Notes:

Thursday, May 17, 2018

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Warm/Skill:

45 min amrap 

400m run 

20 walking lunges 

500 m row 

30 sec triplaner pigeon (10sec per side ) 

500m ski 

throacic rotation 5 per side 

1000m bike 

8 jerrerson curl 

Mobility Work 15min

Coach's Notes:

Wednesday, May 16, 2018

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Warm/Skill:

ROW test 

For total time :

50cal-40cal-30cal-20cal-10cal 

record total time and each rd time 

rest 1 min between rounds

Strength:

1RM Press

MetCon:( for quality ) 

10MIN AMRAP

20 dumbell clean 

20 airsquat 

20 dumbell pushpress

20 pushup 

20 dumbell thruster 

Coach's Notes:

Tuesday, May 15, 2018

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Warm/Skill:

3rds 

10bot up press/side 

5 pass through – 5 behind the neck press – 5 ohs – 5 stotts press

10 rear foot elevated lunges/side

Strength:

Front squat - work up to a heavy single then 3x1@ 90%

Pullups 50 reps for time 

MetCon: 

Every 5:00x4 

20 cal row

20 airsquat 

20 kbs 

Coach's Notes:

Monday, May 14, 2018

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Warm/Skill:

10min amrap 

:45 sec row

10 russian baby maker

10 kb rdl/side

10 gob squat 

Strength:

Snatch - work to a heavy then 3x1 @90% of todays load

MetCon:

For time, using a single dumbbell: 

500M RUN

10 weighted pull-ups 

40 overhead lunges 

10 weighted pull-ups 

30 snatches alternating arms 

10 weighted pull-ups 

20 overhead squats, 10 each arm 

10 weighted pull-ups 

500M RUN

Coach's Notes: