Sunday, April 23 - Saturday, April 29

Sunday, April 23 - Rest Day

 

Monday, April 24

Strength: Push Jerk

  • Establish a 1 Rep Max (compare to 12/14/16)

 WOD: 4 Rounds for Time

  • 15 High Box Jumps (24"/30")
  • 400M Run

Olympic Lifting - 6:30PM

  • Tall Jerks - 5x5
  • Pause Jerks, 2 sec hold - 5x2
  • High Hang Clean - 5x2

Strength Work

  • Banded Squats - 5x5
  • Back Squat - 1x20 at 50% (add 5-10 lbs from last wk)
  • Squat Jumps - 5x10 @ Bodyweight
  • Strict Pull-Up - 3x10
  • Bent Over Row - 3x8

 

Tuesday, April 25 - InBody Scan at CFPL from 4:00-5:00PM

WOD: 5 Rounds of 3 Minute AMRAP's for Max Rounds + Reps

"The Chief" (compare to 8/15/16 & 1/26/16)

3 Minute AMRAP

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squats

*Rest precisely 1 minute between each 3-minute AMRAP

 

Wednesday, April 26

Strength: 3 Rounds (not for time)

WOD: 1 Minute On, 30 sec. Rest for Max Reps

4 Rounds...

  • Row (calories)
  • Double Unders
  • KB Swings (35/55)
  • PVC Sit-Up

Olympic Lifting - 6:30PM

  • Muscle Snatch - 5x5
  • Drop Snatch - 5x5
  • High Hang Snatch - 5x2

Strength Work

  • Lateral Lunge - 2x10
  • Back Squat - 2x10 at 60% (add 5-10 lbs from last wk)
  • Squat Jumps - 5x10 @ Bodyweight
  • Shoulder Press - 3x10 @ 50% of Bodyweight
  • Front Raise - 3x5
  • Lateral Raise - 3x5

 

Thursday, April 27

Strength: Front Squat

  • Establish a 1 Rep Max (compare to 11/21/16)

WOD Part 1: 12 Minute EMOM

Minute 1:

  • 10 Thrusters (63/95)

Minute 2:

  • Max Distance Handstand Walk or 30 sec Handstand Hold

 

Friday, April 28

Strength: Snatch Drills

WOD: 15 Minute AMRAP (compare to 11/23/16)

  • 2 Bar Muscle-Up
  • 4 Snatch (93/135)
  • 6 Bar-Facing Burpee
  • 4 Bar Muscle-Up
  • 6 Snatch (93/135)
  • 8 Bar-Facing Burpee
  • 6 Bar Muscle-Up
  • 8 Snatch (93/135)
  • 10 Bar-Facing Burpee

 

Saturday, April 29 - InBody Scan at CFEP from 8:00-9:30AM

WOD: TABATA

  • Wall Ball (14/20)
  • Back Extensions
  • Row (cal) 
  • V-Ups
  • Push Press (33/45)
  • Plank
Posted on April 23, 2017 .