Sunday, April 29 - Saturday, May 6

Sunday, April 30 - Rest Day

 

Monday, May 1

Strength: 10 Minute MOMO

Back Squat

  • 3 Reps at 75% of 1 Rep Max

WOD: "Death By" (compare to 11/21/16)

  • Cluster (63/95)

*Once you can no longer complete the required # of reps in that minute, perform 3 reps every minute, on the minute until all athletes are done.

Olympic Lifting - 6:30PM

  • Muscle Snatch - 5x5
  • Drop Snatch - 5x5
  • Snatch Above the Knee - 6x2
  • Snatch Stage Pull - 3x3

Strength Work

  • Banded Side Steps - 2x10 each side
  • Back Squat - 1x20 @ 50% (add 5-10 lbs)
  • Squat Jumps - 5x10 at Bodyweight
  • Strict Pull-Up - 3x8
  • Bent Over Rows - 3x8 (add 5-10 lbs)

 

Tuesday, May 2

Strength: 3 Rounds (not for time)

  • Tuck Hollow Hold (15 sec.) + Right Leg Extension (15 sec.) + Left Leg Extension (15 sec.) + Extend Both Legs (15 sec.) (view progression here)
  • 30 sec. Arch Hold 

WOD: 15 Minute EMOM

Minute 1:

  • 10 Toes to Bar

Minute 2:

  • 2 Rope Climb

Minute 3:

  • 10 Burpees 

 

Wednesday, May 3

Strength: Deadlift

  • Establish a 1 Rep Max (compare to 10/5/16)

WOD: 12 Minute AMRAP

  • 10 Shoulder to Overhead (93/135)
  • 15 Deadlift (93/135)
  • 20 Box Step-Ups (20/24)

Olympic Lifting - 6:30PM

  • Tall Jerks - 5x5
  • Pause Jerk + Hold Catch - 5x2
  • High Hang Clean - 3x5
  • Clean Above the Knee - 5x3

Strength Work

  • Lateral Lunges - 2x10
  • Back Squat - 2x10 @ 60% (+ 5-10 lbs)
  • Squat Jumps - 5x10 at Bodyweight
  • Shoulder Press - 3x10 (1/2 Bodyweight)
  • Push-Up - 3x8
  • Plank - 3x30 sec

 

Thursday, May 4

WOD Part 1: 4 Rounds for Time

  • 12 KB Alternating Front Rack Lunge (35/55) (view here)
  • 50 Double Unders

WOD Part 2: 3 Rounds for Total Time

  • 250M Sprint Row

*Rest precisely 2 minutes between each round.

Mobility Work: Coaches choice, 10 Minutes

  • Glute, Hamstring & Calf Work

 

Friday, May 5

Strength: Strict Press

  • 5x5

WOD: 20 Minute AMRAP

"Nicole" (compare to 9/8/16)

  • 400M Run
  • Max Pull-Ups

 

Saturday, May 6

WOD: Buy-In + AMRAP in 25 Minutes

Buy-In

  • 30 cal. Row 

then AMRAP in remaining time...

  • 15 Hand-Release Push-Up
  • 15 MB Clean (14/20)
  • 30 Sit-Up
  • 200M MB Carry (14/20)
Posted on April 30, 2017 .