Training January 10th – 16th

The thinker

 

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Back Squat Cycle

Week 2 of 8

10 x 4

Load: Add 3-7% to last week’s 10 x 5 load. Choose the statement below that best describes your workout last week.

Last week I could not complete the work at the prescribed %. I had to reduce the weight, or I had several missed lifts: Add 3%

Last week was really tough. Almost didn’t make it, but I finished the work without any missed lifts:  Add 5%

Last week was tiring but I completed it without a problem: Add 7%

TUESDAY

“The Chief”

In 3 min complete as many rounds as possible of:

3 power cleans @ 135/95#

6 pushups

9 squats

*Perform a total of 5, 3-minute rounds, resting 1 minute between each round.

WEDNESDAY

4 Rounds:

50’ Bottom’s Up Kettlebell Walk (50’ x each hand) @ heaviest possible

50’ Farmer’s Carry @ heaviest possible

-then-

Partner WOD

AMRAP 15 min

Partner 1: 100m Farmer’s Carry with 50+ lb/35+ lb each hand

Partner 2: ME Row for calories

* Swap roles every time the farmer’s carry is complete. Scored by total team calories.

* Compare to Dec. 5th 2014

THURSDAY

EMOM 12

1st min: 30s ME Single Unders

2nd min: 30s ME Double Unders

3rd min: 30s ME Triple Unders

*repeat a total of 4 times for 12 min of skill work*

-then-

For time:

25-20-15-10-5

Burpees

50-40-30-20-10

Double-unders

FRIDAY

EMOM 24

1st Min: 3 Bench Press

2nd Min: 3 Sumo Deadlifts

3rd Min: 8 Med Ball GHD Situps

*Start with moderate loads and increase load throughout the first 4 rounds as desired. Then stick with the same loads for the last 4 rounds. Scored by load used during last 4 rounds.

SATURDAY

15 min to find a 1RM  Snatch

-then-

AMRAP 10

3 Toes to Bar

3  Power Snatch @ 105/70#

6 TTB

6 PS

9 TTB

9 PS…

*Score is total number of reps

%d bloggers like this: