Training January 24th – 30th

lauren row

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Back Squat Cycle

Week 4 of 8

10 x 5

Load: Use the same load you used for the 10 x 4 squat workout two weeks ago

TUESDAY

E2MOM for 7 rounds

3 Close Grip Bench Press

*Use the first 3 rounds to work up and then use the same heavy load for the last 4 rounds.

*Scored by load used during last 4 rounds.

-then-

On an 8-minute running clock, perform 1 minute each of:

Squats

Push-ups

Box Jumps @ 20”/20”

Pull-ups

Inverted burpees

Wall-ball shots @ 20#/20#

Burpees

Double-unders

*Scored by total reps

*CF Mainsite WOD Jan 9th 2016

*Video of Coach Glassman briefing this workout.

WEDNESDAY

Deadlift Ladder 1…5 @ 80% 1RM

Pullup Ladder 1…10

Row/Bike Ladder

1…done

*During a ladder the first minute you perform 1 rep. The second minute you perform 2 reps…and so on. You get to rest any portion of the minute after you have completed the required reps for that minute. The deadlift ladder stops at 5 minutes (5 reps). The pullup ladder stops at 10 minutes (10 reps). The row/bike ladder stops when you can no longer complete the required number of calories within the minute.

THURSDAY

In 15 min find a 1RM Hang Snatch

-then-

21-15-9

Row/Bike for Calories

Hang Power Snatch @ 95/65#

FRIDAY

Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

*Goal is to increase your load for every one of the 15 total sets
*After every barbell movement, shoulder an atlas stone once. Use a light stone after each Press, a moderate stone after each Push Press, and the heaviest stone you can move after each Push Jerk.

SATURDAY

In 14 minutes

Run 1 mile

Find a 1RM Front Squat in remaining time.

-then-

5 RFT:

14 Wall Ball Shots @ 20/14#

7 Ring Pushups

**Remember to go support the CrossFit Impulse Team as we compete at the Big NASTI at CrossFit Protocol in Decatur. Competition starts at 8 AM. Spend a fun Saturday morning supporting your team!

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