Monday 04/09/18

Strength: Strict Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: For time:
Row, 1000 m
80 Air Squats
60 AbMat Sit-ups
40 Push-ups
20 Pull-ups
40 Push-ups
60 AbMat Sit-ups
80 Air Squats
Run, 1000 m

Tuesday - 04/10/18

Strength:  Back Squat 5x10 at 70% 1RM
Rest as needed between sets.

WOD: Complete as many rounds as possible in 10 mins of:
3 Power Clean & Push Jerks, 115/75 lbs
3 Power Snatches, 115/75 lbs

Wednesday - 04/11/18 

WOD: Complete as many rounds as possible in 30 mins of:
20 Box Jumps
20 Single Arm Db Thrusters, 50/35 lbs (10 each arm)
20 Burpees
Run, 200 m
Sled Pull, 90/50 lbs, 200 m

Thursday - 04/12/18

Strength:
10-10-10-10-10-10
Pendlay Row
5-5-5-5-5
Ring Dips

WOD: For time:
5 Rope Climbs
-- then --
5 rounds of:
30 Double Unders
20 Wall Balls, 20/14 lbs
10 Toes-to-bars
- then -
Cal Bike 30/20


 

Friday - 04/13/18 

Strength: Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: For time:
3 rounds of:
10 Russian Kettlebell Swings, 54/35 lbs
10 Kettlebell Front Rack Reverse Lunges, 54/35 lbs
10 Russian Kettlebell Swings, 54/35 lbs
10 Kettlebell Front Rack Reverse Lunges, 54/35 lbs
Rest 2 mins
-- then --
3 rounds of:
10 Single Kettlebell Hang Clean & Jerks, 54/35 lbs
10 Single Arm Kettlebell Overhead Squats, 54/35 lbs
10 Single Kettlebell Hang Clean & Jerks, 54/35 lbs
10 Single Arm Kettlebell Overhead Squats, 54/35 lbs
Rest 2 mins
-- then --
3 rounds of:
One Arm Kettlebell Overhead Walk (Left), 54/35 lbs, 100 m
10 Kettlebell Goblet Squats, 54/35 lbs
One Arm Kettlebell Overhead Walk (Right), 54/35 lbs, 100 m
10 Kettlebell Goblet Squats, 54/35 lbs

Saturday - 04/14/18

WOD: Community WOD
 


Sunday 04/15/18 

ForceFit 11-12 PM
Open Gym 12-1 PM