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Workouts of the Day

SATURDAY 4.15.17

WOD

AMRAP 33 w. a partner:
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B

L3: (115,75)
L2: (95, 65) (Knee Lifts)
L1: (65, 35) (Sit-ups) (Burpees)

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FRIDAY 4.14.17

Strength

1) Wide Stance Box Squat: 
8 x 3 @50-60%, every 60s.
– use 13-15″ Box.
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 40-50% for all sets.
– This % is of your athletes 1RM Back Squat.

2) Conventional Deadlifts: 4 x 4, touch n go. Add weight each set. Rest 90s.
– Warm-up for metcon

WOD

“Dead Ball”

5 RFT:

10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00

Rx+:(225, 155)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)

Score = total time
20:00 Cap

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THURSDAY 4.13.17

Skill

Power Snatch Skill Work:

-Spend 15:00 Work performing sets of 3 working up to a moderate weight. 
-Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets

WOD

1 Rounds for max distance with a partner:

6:00 Max Distance Running
6:00 Max Distance Bike
6:00 Max Distance Rowing

Alternate Option:
AMRAP 20 w. a partner:

20 SDHP (53, 35)
20 Burpees
20 Goblet Squats (53, 35)
600 meter Row

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