Friday May 1 2015

Happy Birthday to Judy Tillack today!! Judy you are such a solid member of our community and an inspiration to many! Continue to kick ass this year Judy! 

Prep 

3 rounds

AMRAP double unders 

6 push up to side plank

10 air squat 

Strength

1. Back squat 2 RM 

II. back squat 3x2 @ 93% of above 

Conditioning

21 min EMOM 

1st min 5 KBS + 5 WBS 50/70 14/20 

2nd min 6 burped box jumps 

3rd 10-20-30-40 -50 or 60 double unders. Pick something that challenges you for about 30 seconds and stick with it throughout the EMOM. 

Recovery 

Easy walk or row 

Group stretch 

Thursday April 30th

Prep 

3x 1 min AMRAP double unders. 1 min rest between efforts 

Overhead prep 

3x 10 KB windmills, 1 wall walk, 10 walking lunges 

Strength 

I. 2 Turkish get ups EMOM x 10 @ 35/45 

II. 1 snatch + 1 hang snatch + 1 OHS X 7 sets. Start at 65% of snatch 1 RM, add 5# per set. 1:30 between sets 

Conditioning 

3 RFT 

400m row 

400 m run 

Recovery 

Easy walk or row 

3x 10 GHD sit ups 

Leg up rig hamstring stretch 2 min per side 

Wednesday April 29th

Prep 

1 mile run 

Burgner warm up 

Jerk and footwork warm up 

Strength 

I. Push Jerk- build to a touch and go set of 3 

II. HSPU- AMRAP X3. 1 min rest between efforts 

Conditioning 

21-15-9 

Push press 65/95

Air squats 

* not from rack 

Recovery 

Easy walk or row 

W pulls x50 

Thread the needle 2 min per side 

Tuesday April 28th 2015

Prep 

800m run 

Focused shoulder mobility

Burgner warm up 

Strength

1 Power clean + 1 Hang Squat Clean + 2 Jerks x 7 sets. Start at 65% of 1 RM clean and jerk, add 5 # per set 

Conditioning 

12 min AMRAP

15 cal row 

10 box jumps 

5 clean and jerk 105/155 

Recovery 

Easy walk or row 

Wall slides 30 sec on 30 off x5 

Double bully 

Monday April 27th 2015

Prep

5 min aerobic warm up 

3 x 30 sec bottom FS position, 20 sec HS hold, 10 beat swing 

Strength 

I.Front Squat build to a 2RM

II. Front Squat 2 reps x sets @ 93% 

III. 8 min EMOM 3 CTB+ 3 T2B - Goal is to not let go of the pull up bar 

Conditioning 

10 min AMRAP 

100 Wall balls

50  Alt. DB Snatch 35/50 

AMRAP burpees to a 6" target with remaining time 

Recovery 

Easy walk or row to cool down 

3x 10 GH extensions 

Couch stretch 2 min per side 

Saturday April 25th 2015

Prep
1 mile group run 
Hungry Hungry Hipo 

Strength 
Gymnastics skill work 20 min 

Conditioning 
12 min AMRAP 
200m Run 
20 SA DB Snatches 40/50 
20 Med ball sit ups to wall 

Recovery 
Stay for mobility class! 

Friday April 24th 2015

Prep
Coach's choice dynamic 
Muscle up progressions 

Strength 
I. Back Squat build to a #RM
II. Back squat 3x3 @ 92% of above 

Conditioning 
20 min EMOM 
Odd- AMRAP Close Grip Bench Press @ 85% 1RM 
Even- 1-5  Muscle ups/ Ring Dips/ Progressions 

Recovery 
Easy walk or row to cool down 
Pec smash 
Group stretch