Monday
Squat (see strength cycle below) Newbie 5 Rounds For Time: 10 Wall Ball 20/14# 10 KBS (Russian) 43/35# 10 Box Jumps 24/20" Tuesday Bench (see strength cycle below) Pause 1st rep then touch 'n go "Bodyweight Fight Gone Bad" Pull Ups Push Ups Sit Ups Squats Burpees 1 Minute in each station 1 minute rest between rounds Wednesday Hero WOD "Gaza" 5 Rounds For Time: 35 American KB Swings 53/35# 30 Push Ups 25 Pull Ups 20 Box Jumps 30/24" 1 Mile Run *40 Minute Time Cap Thursday Deadlift (see strength cycle below) "Dirty Sweatpants" 10 Minute AMRAP: 1-Stone 2 Shoulder 150/110# 1-Tire Flip 650/400# *Increase 1 rep each round. For example round 2 would be 2 stone and 2 tire flips... Score is total reps completed. Friday For Time: 50 Wall Ball 20/14# Then 3 Rounds of: 30 Double Unders 15 Toes 2 Bar 10 Front Squats 135/95# *Front squats taken from the ground. No racks. Strength Program 3 Rep Wave Warm up progressively to a rep test of 90% *We will be using 100% of your 1RM as the training weight
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