10 min EMOM
Even - 5-7 Strict Pull Ups
Odd - Banded Overhead Mobility
Every 2 min for 10 min
250 meter Row
5 Shoulder to Overhead (115/75)
Monday, April 27, 2015
Sunday, April 19, 2015
Monday, April 20th, 2015:
Skills:
3 sets of
5 High Box Jumps
7 Parallette Push Ups
Conditioning:
5 rounds each for time
400 meter Run or Row
Max Bench Press (70% Bodyweight)
3 sets of
5 High Box Jumps
7 Parallette Push Ups
Conditioning:
5 rounds each for time
400 meter Run or Row
Max Bench Press (70% Bodyweight)
Tuesday, April 14, 2015
Wednesday, April 15th, 2015:
Skills:
5 sets
3 Push Press + 3 Push Jerks
30 second Weighted Plank Hold b/w sets
Conditioning:
Every 2 min for 10 min
250 meter Row
5 Power Snatches (70% of 1 Rep Max)
5 sets
3 Push Press + 3 Push Jerks
30 second Weighted Plank Hold b/w sets
Conditioning:
Every 2 min for 10 min
250 meter Row
5 Power Snatches (70% of 1 Rep Max)
Sunday, April 12, 2015
Monday, April 13th, 2015:
Skills:
Strict Pull Ups - Test Max Reps (*No Band / Blue Band)
*no band, there is no set amount of reps you need so don't stress over only getting a few reps if you aren't using a band
This is a test we will retest
Conditioning:
20 minute AMRAP
400 meter Run
Max effort Pull Ups (Blue/Green)
* score is total pull ups completed
Strict Pull Ups - Test Max Reps (*No Band / Blue Band)
*no band, there is no set amount of reps you need so don't stress over only getting a few reps if you aren't using a band
This is a test we will retest
Conditioning:
20 minute AMRAP
400 meter Run
Max effort Pull Ups (Blue/Green)
* score is total pull ups completed
Tuesday, April 7, 2015
Wednesday, April 8th, 2015:
Warm Up:
2 Rounds of
200 meter Row
15 Perfect Air Squats
15 meter Walking Arm Circles
15 Field-goal Posts
Skills:
10 minute EMOM
Even - 2 Power Snatch + 2 Overhead Squat
Odd - Squat Therapy
Conditioning:
5 Rounds for time
10 Shoulder to Overhead (115/75)
10 Dumbbell Snatch per arm (50/20)
10 Toes to Bar / Knees to Elbows
Cool Down:
Banded Overhead - 1 min / side
Kettle Bell Arm Bar - 2 x 3 reps / side
Sunday, April 5, 2015
Monday, April 6th, 2015:
Warm Up:
3 rounds of
10 Shoulder Pass Through's
10 Good Mornings
20 second Hang from Pull Up Bar
Skills:
3 Rounds of
8 Parallette Push Ups
30 second Weighted Plank Hold
Conditioning:
For time
30 Calorie Row
30 Hang Cleans (95/55)
20 Calorie Row
20 Hang Cleans (95/55)
10 Calorie Row
10 Hang Cleans (95/55)
Cool Down:
Wrist mobility w/ voodoo band - 1 min / side
Foam roll Lats - 2 min / side
Ankle mobility w/ KB - 1 min / side
Wednesday, April 1, 2015
Thursday, April 2nd, 2015:
Warm Up:
Row 500 meters
3 Rounds
10 Shoulder Pass Through’s
10 Push Ups
10 Good Mornings
Conditioning:
5 Rounds for time:
10 Bench Press (165/75)
20 Ab-mat Sit Ups
Skills:
Hollow Rocks
Arch Rocks
Cool Down:
Upward Dog – 1 min
Chest Stretch – 1 min / side
Banded Triceps – 2 min / side
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