Monday 04/04/16

Strength - Cycle
Back Squat 5-5-5
Bench Press 5-5-5
DL 1-1-1-1-1-1

WOD - Bergeron Beep Test
Every Minute On The minute:
7 Thrusters, 75/55 lbs
7 Pull-ups
7 Burpees
 

Tuesday 04/05/16

3 rounds for time of:
Run, 400 m
21 Weighted Box Step-ups, 53/35 lbs, 24/20 in
12 Toes-to-bars

Wednesday 04/06/16

Strength -
Front Squat 5-5-5
Shoulder Press 5-5-5
Power Clean 5-5-5

WOD
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups

 

Thursday 4/07/16

WOD - 3 rounds For time
10 Kb snatch (5R, 5L) 53/35
20 Goblet squats
10 KB Clean and jerks (5R, 5L)
20 Hand to hand swings
10 KB alt lunges (5R, 5L)
100 Double Unders

 

Friday 04/08/16

15 Min AMRAP
20 Wallball 20/14
15 Hang Power Cleans 75/55
20 Ab mat sit ups
15 Shoulder to Overhead 75/55

Saturday 04/09/16

Hero WOD - Lumberjack 20 For Time:
20 Deadlifts 275 lbs
400 m Run
20 Kettlebell Swings 2 pood
400 m Run
20 Overhead Squats 115 lbs
400 m Run
20 Burpees
400 m Run
20 Pull-ups (chest-to-bar)
400 m Run
20 Box Jumps (24/20)
400 m Run
20 Cleans
400 m Run

Sunday 04/10/16

ROMWOD - Open Gym