Monday 02/26/18

Strength: 
Dumbbell Pull Over 5x10, using same weight per set
Single Left Arm Dumbbell Bench Press 5x10, using same weight per set
Single Right Arm Dumbbell Bench Press 5x10, using same weight per set
Two Hand Dumbbell Bent Over Row 5x10, using same weight per set
Dumbbell Death March 5x20, using same weight per set

WOD:  For time:
Run, 800 m
40 Russian Kettlebell Swings, 53/35 lbs
40 Kettlebell Clean & Jerks, 53/35 lbs
40 Kettlebell Swing (American)s, 53/35 lbs
Run, 800 m

Tuesday - 02/27/18

Strength:
Back Squat 5-5-5-5-5, using heaviest weight per set
Front Squat 3-3-3-3-3, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

WOD: 3 rounds for time of:
12 Front Squats, 135/95 lbs
12 Burpee Pull-ups

 

Wednesday - 02/28/18 

Strength: 5x12 reps, of each
Seated Banded PVC Lat Row
Dumbbell Reverse Fly
Dumbbell Shrug

WOD: Complete as many rounds as possible in 16 mins of:
2 Rope Climbs
12 Wall Balls, 20/14 lbs
Run Or Row, 200 m

Thursday - 03/01/18

Strength: Every 1 min for 10 mins: 2 Power Clean + 1 Split Jerk, pick a challenging weight 65-70% of push jerk

WOD: For time:
9 Deadlifts, 155/115 lbs
6 Hang Power Cleans, 155/115 lbs
3 Shoulder-to-overheads, 155/115 lbs
25 Air Squats
12 Deadlifts, 135/95 lbs
9 Hang Power Cleans, 135/95 lbs
6 Shoulder-to-overheads, 135/95 lbs
50 Air Squats
15 Deadlifts, 105/75 lbs
12 Hang Power Cleans, 105/75 lbs
9 Shoulder-to-overheads, 105/75 lbs
75 Air Squats

 

Friday - 03/02/18 

WOD: 3 rounds for time of:
Run, 600 m
Row, 400 m
20 Calories, Air Bikes
Rest 2 mins

Saturday - 03/03/18
WOD 18.2
 

Sunday - 03/04/18 

ForceFit 11AM-12PM
Open Gym 12PM - 1PM