Tuesday 201506030

Strength/Conditioning

3 rounds of...

Squat Clean, 10 reps @ 50% of 1RM 
60 seconds of Box Jumps @ 24" 
60 seconds of Burpee Pull-ups 
60 second Row at 95% effort 
Rest 2 minutes  

After three rounds, rest 5-10 minutes, then....

3 rounds of...

Front Squat, 10 reps @ 50% of 1RM 
60 seconds of Double Unders
60 seconds of Burpee Pull-ups 
60 second Airdyne at 95% effort 
Rest 2 minutes  

Scaling = Box jumps @ 20" or step-ups. 3x single unders if you don't have DUs. No rower or airdyne...you will run on both. 

 

Monday 20150629

Strength

In 15 minutes work up to Heavy OHS...

Then: 

5 x 3 reps @ 80% of heavy set above.
Rest 2-3 min b/w sets 

Next: 

With 40% of your bodyweight...

10-20-10-20 

OHS 
Ring Dips 

*Scale = 35% of bw or 30% of bw. Bar dips or bench dips. 

Saturday 20150627

EXPLOSIVE WORK

  • Clap push-up – 3 x Failure
  • Broad Jump – 3 x 5

Notes:

Stop set when movement loses explosives or max number of reps is reached.

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Hand Release Push Up

Friday 20150626

STRENGTH

In 15 minutes work up to 3 RM Squat 

~Rest 3 min~

1 set – As many reps as possible of squats @ 80% of your 3 RM above

~Rest 3 min~

2 x failure sit-ups
2 x 10 pistols (5 each leg)

WOD

15 min AMRAP:

  • 200m Row/Run
  • 5 Toes to Bar
  • 5 Push Press @ 135

*Competitor: As prescribed 
*Established: 95 
*Recruit: 75

Post loads and rounds to comments.