Monday April 20th 2015

Congrats to everyone that finished the Las Vegas Super Spartan!! That was a tough grind but I feel lucky to have shared the experience with all of you.  We will fill you in this week on SOME of the fun that was had- the rest can stay in Vegas! 

Prep

5 min aerobic warm up 

Coach's choice dynamic 

Strength 

I.Front Squat 3RM 

II. Front squat 3x3 @ 92% 

III. Death by unbroken pull ups 

Conditioning 

Death by UNBROKEN thrusters 65/95 

Recovery 

Walk or row to cool down smart 

Couch stretch 2 min per side 

Hip flexor/ adductor love 

Thursday April 16th 2015

Well I am off to Vegas with a group of crazy CrossFit ladies to run the Spartan Super! I have posted the next three days worth of WOD's since I will be in no position to have any sort of responsibility while I am away.  All classes will be continued as normal with either Jill, Jacey or Zach covering for me.  Enjoy your weekend everyone! 


Thursday
Prep
3 postion band stretch for lower body 
Coach's choice dynamic 
Burgner warm up 

Strength 
I. Turksih Get ups EMOMx10 35/50II. OHS- Build to a heavy single 

Conditioning 
 For time; 

500m Row 
400m Run 
30 Burpees 
20 T2B 
10 Squat pull ups 

Recovery 
Easy walk or row to cool down 
Lizard stretch 

Psoas smash 


Friday
Prep
1 mile run 
Hip opening dynamic stretches 
Strength I. Back squat build to a 4RMII. Back Squat 4x3 @91% of above

Conditioning 
3 rounds 

100m Farmer Carry R 
100m Farmer Carry L 
20 Box jumps 
35/50 
* 2 min rest between rounds 
** Record time for each round 

Recovery 
25 Baned air squats 
Couch Stretch 2 min per side 
Roll out quads 



Saturday 
Prep
Group 1 mile run 
Coach's choice dynamic 
Burgner warm up 

Strength 
I. In 20 min build to a 1 RM snatch 
II. In 20 min build to a 1 RM Clean and Jerk 

Recovery 
Stay for mobility class 

Wednesday Aril 15th 2015

Prep
5 min aerobic warm up 10 
10 scap pull ups, 10 hollow rock, 10 mountain climbers 
Burgner warm up 

Strength  
I. Deadlift Build to a 3RM 
II. Strict weighted pull ups 3-2-1-1

Conditioning 
 12-10-8-6-4-2
Power cleans 95/135
Push ups
Shuttle runs

Recovery  
walk or row to cool down smart and speed up recovery 
legs up wall- hips 
Roll out glutes 

Tuesday April 14th 2015

Prep 
Shoulder specific mobility 
3X 
Run 200m 
Med ball clean review 
Split jerk drills 

Strength 
I. Split Jerk build to a heavy single 
II. HSPU 3 reps @ a max deficit 

Conditioning 
 8 min AMRAP
8 Burpees 
10 Med ball cleans 
12 Sit ups 

Recovery 
cool down walk or row 
50x W pulls 
pec/ shoulder stretches 

Monday April 13th 2015

Prep 
5 min aerobic warm up 
Coach's choice dynamic 

Strength 
I. Front squat work to a max set of 4 
II. 4 Front Squat x3 @ 91% - 2 min rest between sets 

Conditioning 
For time 
50-40-30-20-10 
Wall balls 14/20 
Double unders 

Recovery 
Easy 400m walk 
Couch stretch 2 min per side 
Hollow hold 3x 1 min 
      

Saturday April 11th 2015

Prep
Coach's choice dynamic 
800m run 
Active hang, HS Hold, plank hold- 20 seconds x3 

Strength 
3X Strict HSPU- work from a box if needed 
3x AMRAP kipping HSPU - adjust height if necessary 

Conditioning 
6 Rounds 
100m Farmer Carry 35/50
 100m sprint 
*Rest 2 min between rounds 
* Record time for each round 
Recovery 
Stay for mobility class 

Friday April 10th 2015

Prep 
3 rounds 
200m run
1 round of "Cindy" 


Strength 
I. Back Squat build 5RM 
II. Back squat 3x5 @90% of above 2 min between rounds 

Conditioning 
 12 min EMOM 
AMRAP Bench press @ 75% 
AMRAP CTB pull ups 

Recovery 
Friday group stretch