R-Endurance
Pick an ‘R’ (only one)…
RUN – 6 x 400m, rest 2:00 b/w sprints
ROW – 6 x 400m, rest 2:00 b/w sprints
RUCK – 6 x 800m with 70 lb., rest 2:00 b/w ruck
*Competitor: As prescribed
*Established: 5 x
*Recruit: 4 x
Monday 20150413
Still time to get in Accelerate, CLICK HERE if you would like to join.
STRENGTH
Heavy thrusters
3-3-2-2-1-1
CONDITIONING
"Breathless"
5 rounds or 15 minutes, which ever comes first.
5 Press, 135lbs
30 Double unders
10 Pull ups
30 Double unders
*Competitor: As prescribed
*Established: 95 lb press
*Recruit: 65 lb press/4x single unders
Post weights to comments. Post thruster loads comments. Post time of completion to comments.
Saturday 20150411
STRENGTH
Squats
3-3-3-2-2-2-1-1-1
*Sets 1RM, if possible.
~Rest 5 min~
3 x 10 reps Squat @ 50%
WOD
15-12-9-6-3
Push Jerk @ 135
Hand-Release Push-Ups
Double Unders
*Competitor: As prescribed
*Established: 95/4x single unders
*Recruit: 65/3x single unders
Post loads and time to comments.
Friday 20150410
BENT BARBELL ROW
10 x 5 reps, heavy
Then:
PULL-UPS
3 sets of 10 reps; Strict tempo pull-ups
Explode up, then take 3 seconds to lower back to dead hang. Rest in hanging position for 2 seconds, then explode back up, etc. Use bands if you have to.
Rest 3 minutes
3 sets of as many push-ups as possible with 60 sec rest b/w efforts.
Rest 3 minutes
2 x 40 V-ups
Next:
Three rounds for time of...
15 handstand push-ups
50 double-unders
Lastly, MENTAL TOUGHNESS WORK:
Hold plank as long as possible
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Push-up instead of HSPU.
Wednesday 20150408
WORK CAPACITY
4 rounds of…
5X Hang Power Cleans @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes
~Rest 7 minutes~
4 rounds of…
5X Hang Snatches @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes
~Rest 7 minutes~
4 rounds of…
5X Front Squats @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes
*scale as needed; i.e. light weight, pvc, or bar only if uncomfortable with weights listed. But don't make excuses.