April 3: Micah

Warm Up: 3 Rounds of…
1. Sampson Stretch, each leg
( https://www.youtube.com/watch?v=lQhBLId_y6s )
2. 2 x Dead Hang Pull Ups
3. 5 x Push Ups
4. 8 x OHS w/Broom Stick

5 Rounds For Time of….

1. 500m row
2. 10 x DL @ 205#
3. 10 x GHD
4. 10 x 24″ Box Jump
5. 10 x Spider Push Ups on Bosu and Plyo Balls
6. 10 x Pull Ups

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March 30: Skill/Strength

Warm Up:  3 Rounds Of…
1. 2 x Dead Hang Pull Up
2. 5 x Push Ups
3. 8 x Thrusters w/ 20# DB

Skill/Strength: (Lighter weight, work on form.)
5×5 Over Head Squat

Metcon: And 1 Too
AMRAP in 15 minutes of 135/115#bar
1. 1X Dead Lift
2. 1X Hang Clean
3. 1X Push Jerk
Add 1X to each movement each round

Going Forward:

So this is what i was thinking for the next several months….

Monday – warm up, strength/skill, short metcon
Tuesday – swim and/or run
Wednesday – yoga/mobility/open gym
Thursday – warm up, skill/strength, short metcon
Friday – grinder-ish

any ideas, thoughts, concerns, rebellions……

March 12.

3 Rounds Of…

1. Floor Wipers – 15x (right / left = 1)
2. Farmers Walk – weight x distance
3. Sit Ups – x 15
4. Waiters Walk – weight x distance
5. Flutter Kicks – x 15 (right / left = 1).