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TODAY'S WORKOUT

04.30.2015

4/30/2015

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WARMUP
2 ROUNDS
250 ROW
10 PEAKS AND VALLEYS
10 LEG RAISE
10 SUPERMAN

WOD (Your name here if you improve the most since last time)
8 AMRAP
5 OHS @ 155/95
5 DL @ 155/95
5 PULL-UPS

FITNESS/PERFORMANCE
1)4X2 PAUSE FRONT SQUAT @ 70
2)4X1 HI-HANG SNATCH @ 65
3)3X8 RDL
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04.29.2015

4/29/2015

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WARMUP
10 LEG SWINGS - FRONT TO BACK (r/l)
50' LAT SHUFFLE (r/l)
10 LEG SWINGS - SIDE TO SIDE (r/l)
10 SQUATS
50' HIGH KNEES
50' BUTT KICKS

FITNESS
1)3x8 DEADLIFT
2)2 ROUNDS; 5 DB SNATCH / DB GOBLET SQUAT
3A)2x10 OVERHEAD PLATE LUNGE
3B)2x10 GLUTE BRIDGE
3C)2x10 V-UPS

PERFORMANCE
@60
1)5x2 PAUSE FRONT SQUAT
2)5x3+2 SNATCH GRIP PUSH PRESS + SNATCH BALANCE
3A)3x8 SINGLE ARM DB ROW
3B)3x20 RUSSIAN TWISTS

WOD
5RFT
200m RUN
11 THRUSTER @ 95/65
11 BURPEE
Rest 1:00
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04.28.2015

4/28/2015

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WARMUP
7 MIN RUNNING CLOCK
10 PLATE LAT RAISE
10 PLATE FRONT RAISE
10 OH LEG RAISE
10 PLATE SQUAT
10 BACKWARD SPEED LUNGE
10 KANG SQUAT
FOAM ROLL REMAINDER TIME

FITNESS
1A)3x10 SPLIT SQUAT (r/l)
1B)3x10 SINGLE LEG RDL (r/l)
2)3x6 TGU (r/l)

PERFORMANCE
1)4x2 CLEAN & JERK FROM HI HANG
2)4x5 BACK SQUAT
3)3x2 PRESS + PUSH PRESS

WOD
4RFT
10 DEADLIFT @ 275/155
50 DOUBLE UNDERS
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04.27.2015

4/27/2015

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WARMUP
7 MIN RUNNING CLOCK
2 RDS
50' SKIP FOR HEIGHT
50' SIDE SHUFFLE (r/l)
50' BACK PEDAL
50' LAT LUNGE (r/l)
FOAM ROLL REMAINDER OF TIME

FITNESS
1)4x4 1-1/4 FSQ @ 60
2)4x2+2 HANG POWER CLEAN + PUSH PRESS @ 60
3)2 RDS ; 10 BALL SLAM / 10 BALL SIT-UP / :60 PLANK ON BALL

PERFORMANCE
@65
1)4x2+2+2 SNATCH HI PULL FROM HANG + HANG POWER SNATCH + OHS
2)4x2+2 HANG CLEAN + PAUSE JERK
3a)3x10 HI-LOW KB CARRY
3b)3x12 SINGLE ARM DB PRESS (6/6)

WOD
4 MIN AMRAP
5 PCL (95/65)
5 PUSH-UPS
REST 2:00
4 MIN AMRAP
5 PCL (115/75)
5 PUSH-UPS
Rest 2:00
4 MIN AMRAP
5 PCL (135/85)
5 PUSH-UPS


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04.25.2015

4/25/2015

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3RNFT
10 EMPTY BAR HANG CLEANS
10 STRICT PULL UPS
15 PLANKS TO PUSH UP

E2MOM FOR 16 MINUTES/8 SETS, can share bars and go minute after
Work up to heaviest 2 of Bear Complex 
-POWER CLEAN
-FRONT SQUAT
-PUSH PRESS
-BACK SQUAT
-PUSH PRESS

15 MINUTES WITH PARTNER, one works, one holds bottom of squat, partner A does 50 double unders, partner B does 40 push ups, etc. so partner B would do 50 double under second round
50 DOUBLE UNDERS
40 HR PUSH UP
30 KB SWINGS (53/35)
20 BURPEES
10 GOBLET SQUAT (53/35)
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04.24.2015

4/24/2015

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WARMUP
8 MIN DROM

MAX-OUT
20 MINUTES TO FIND
5RM
3RM
1RM
BACK SQUAT

WOD
15 AMRAP
5 PULL-UP
5 BURPEES
5 AIR SQUATS
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04.23.2015

4/23/2015

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WARMUP
7 MINUTES
10 WALL BALL FOR HEIGHT
10 SIT UPS
20 DOUBLE UNDERS

FITNESS & PERFORMANCE
1)EVERY :45 FOR 7 MINUTES
1 CLEAN PULL + 1 HANG CLEAN @ 80 CJ
2)EVERY :45 FOR 7 MINUTES
1 SNATCH PULL + 1 HANG SNATCH @ 80

WOD
JACKIE
1000M ROW
50 THRUSTERS (45)
30 PULL UPS
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04.22.2015

4/22/2015

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WARMUP
400m plate run
Then
4 rounds of Cindy

FITNESS
1)4x3 FRONT SQUAT
2)4 RDS , 10 RING ROW , 10 RING PUSH-UP

PERFORMANCE
1)5x3 DEFICIT DEADLIFT
2)4x2. FSQ + 1 POWER JERK @ 70 CJ

WOD
8 ROUNDS
:20 HANG CLEAN @ 135/95
:20 REST
:20 DOUBLE UNDERS
:20 REST

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04.21.2015

4/21/2015

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WARMUP
4x
:30/:30
SINGLE UNDERS / GOBLET SQUATS
-single arm barbell rack-pos stretch. (10/10)
-single arm barbell rear rack stretch (10/10)

FITNESS
1)7x1 HALT POWER CLEAN
2)5x4 BACK SQUAT

PERFORMANCE
1) BACKSQUAT -5,5,3,3,1,1,1
2) 5x2 1 MUSCLE SNATCH + 1. SNATCH GRIP SQUAT PRESS

WOD
21-15-9-15-21
SA DB GROUND TO OVERHEAD (ahap)
SIT-UPS







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04.20.2015

4/20/2015

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WARMUP
10 ANKLE ROLLS
10 LEG RAISES
3 x JW

FITNESS
1)5x2 PSN ; prog
2)5x2 PCL; prog
3)3x3 DEADLIFT; prog

PERFORMANCE
1)5x1 PSN + HSN @ 55
2)5x1 PCL + HCL @ 70
3)3x3 DEADLIFT @ 80

WOD
12 AMRAP
12 PUSH-UP
12 SDHP & 95/65

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