June 3: you said what?

Warm Up: 1000m Row

Mobility/Practice: 10 Mins.
Practice Squat Snatch

Strength: OHS
in 15 minutes work up to a 3RM

WOD: For Time, 5 Rounds of….
1. 250m Row
2. 10 Push Ups
3. 25 DU’s
4. 10 Push Press 95/75

 

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April 25: This and That

Warm Up:
3×5 Front Squat (light-ish)

Weights:
1. 20 to 5 by 5 leg press, add plates each round
2. 5 x 3 strict pull ups + max rep kipping pull ups

Metcon
10 x 250m row, or until you cant keep the row under 1:00, which ever comes first, 1:00 rest between rows.

March 5:

Warm up:

Chest: Mini Chesty Best-y
1. Bench Press – 5×10 (minimum rest)
2. Incline DB Press –  5×10

Metcon: Rowing Grace
3 rounds for time of….
1. 250m Row
2. 10 Ground to Overhead @ 135#

March 4:

Warm Up:

Legs
1. Back Squat – 5×5 with 3 sec dwell
2. Leg Press – 50,40,30,20,10,5 (plates TBD)

Core:
3 Rounds of 10 of …
1. Leg Circles – 5 ea. direction
2. Hollow Rocks.
3. Floor Wiper Smiley faces – R/L = 2 (feet stay low)
4. Side Plank Rotation – 5 ea. side

March 1:

Warm Up:

Skill:
Split Jerk – 3 to 5 sets of 3 to 5 reps of moderate weight so you can feel it and still work on form, from shoulder rack position

Shoulders:
1. Dr Teeth – 4 rounds of 5, 3, 1, rest (increasing weights between rep numbers)
2. Shoulder Shrug Gauntlet starting at 50# DB’s, sets of 6
3. 3 x Waiters Walk – Time Permitting

Stretch:

February 28: 10K Rowing Relay

For time:  Teams of two alternating, one on a rower one on a core exercise.  Each team member will row 500m (to accumulate 5km) at a time,  the non-rower will complete sets of 20 (to accumulate 40 ea.) of the following…..

1. GHD
2. Iron Eagle
3. Lower TGU w/15# DB, 10 ea. side
4. T2B
5. Hollow Rocks

Time starts on first pull and ends at the 10km mark.  If we have an odd number than the single rower will rest during the other 500m row.  We should be able to set up the rowers for 20 intervals of 500m with 1 second (?) rest.  We may need to keep a running clock for each team as I’m not sure the interval mode will keep a running time.

February 25:

Warm Up:

Legs:
1. OHS – 5,5,5×5
2. Front Squat – 1x Max Rep @ 65% 1 Rep Max
3. Back Squat – 1x Max Rep @ 65% 1 Rep Max

Core:
3 Rounds of 10 of …
1. Super T Leg Raises – up down out in = 1
2. Bottom TGU – 10 ea.
3. Floor Wiper Swings – R/L = 1 (feet stay low)
4. V-Ups

February 11:

Warm Up:

Legs:
1. Squat Cleans – 3×5
2. Leg Press – 3×10
3. Good Mornings – 3×5

Core:
3 Rounds of 10 of …
1. Super T Leg Raises – up down out in = 1
2. Bottom Half TGU – 5 ea. side
3. Flutter Kicks – 4 count = 1
4. GHD

February 8:

Warm Up:
1. Shoulder Mobility
2. Hand Stand Holds

Shoulders: (Always Increasing Weight)
1. Press – 5,5,5
2. Push Press – 3,3,3
3. Push Jerk – 2,2,2

Core:
3 Rounds of 10 of …
1. Scotty Bobs – PU/R/L = 1
2. KB Swings
3. TGU – 5 ea. arm

February 5:

Warm Up:
1. Row 1000m
2. Stretch

Bench Press:
1. 3×8, 3×6, 3×4
2. Descending Drop sets of 12 or max reps @ 125, 105, 85, 65

Metcon: 3 Rounds for time of:
1. 250m Row
2. 10 Push Ups
3. 25 DU’s
4. 10 Push Press @ 95#