Monthly Archives: April 2014

Thursday 05.01.14

PVC Mobility Row 250m Dynamic Warm-up, 3-4 movements Then, 2 rounds: 15 KB SDHP 15 Sit-ups STRENGTH Deadlift 5-5-5 Fitness: Lightweight, focus on form Performance: Moderately heavy for all three sets Competition: As heavy as possible for all three sets … Continue reading

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Wednesday 04.30.14

PVC Mobility Row 400m 2 Rounds: 10 Jumping Squats 20 Mountain Climbers 10 Leg Swings, side to side only STAMINA For Time: 50 Burpees All Groups METCON 10 Thrusters 75 Double Unders 25 Sit-ups 15 Thrusters 50 Double Unders 25 … Continue reading

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Tuesday 04.29.14

PVC Mobility Jog 200m 15 Push-ups 10 Lunges Jog 200m 15 Push-ups 20 Jumping Lunges then, stretch shoulders STRENGTH Strict Press 4×5 Focus on being solid at the top METCON 5 RFT 20 Alternating Back Rack Step-ups 25m Sprint (to … Continue reading

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Monday 04.28.14

PVC Mobility Jog 400m 2 Rounds: 10 Slam Balls 10 Inchworms 10 Air Squats then, hip stretch STRENGTH Back Squat 3-3-3-3 All Groups: Add 5# to last Back Squat session METCON 12:00 EMOM 0:00 – 6:00 8 KB Swings 8 … Continue reading

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Sunday 04.27.14

12:00 – 2:00 = Open Gym 2:00 = yoga

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Saturday 04.26.14

9:15 team wod 2 person teams; each athlete completes each set then switch, relay style 8 rft; 30:00 time cap 8 t2b 8 power cleans (c = 155/115; p = 135/95; f = 95/65) 8 burpees 8 kb swings (70/53; … Continue reading

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Friday 04.25.14

PVC Mobility 3 Rounds: Jog 100m 20 Air Squats 20 Double Unders or 40 Singles STRENGTH Front Squat 5-5-3-3-3 Fitness: Lightweight, focus on form Performance: Moderate, increase each set Competition: Increase each set to a heavy triple METCON 4 Rounds: … Continue reading

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Thursday 04.24.14

PVC Mobility Row 500m 2 Rounds: 20 Slam Balls 15 Push-ups 10 Caterpillars or Inchworms Extended Mobility Session & Stretching All Groups METCON 20:00 AMRAP 2 Power Snatches 6 Pull-ups Starts with and every 4:00 run 200m Increase Snatches and … Continue reading

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Wednesday 04.23.14

PVC Mobility 2 Rounds: Jog 200m 15 Air Squats 10 Jumping Lunges OLY Overhead Squats 3-3-3-3-3 Fitness: Lightweight, focus on form Performance: Moderate Competition: As heavy as possible METCON 3 rounds for time of: 50 Double-Unders 50′ OH Plate Lunges … Continue reading

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Tuesday 04.22.14

PVC Mobility Jump Rope for 2:00 Calisthenics – Coaches choice Stretch before running STAMINA 3x400m Run w/ 2:00 rest between All Groups METCON For Time: 50 Power Cleans WOD begins with and every 2 Minutes: 5 HSPU Fitness: 85/55#; 5 … Continue reading

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