4.30.15

A. Tabata tandem (15 min)
Hollow rocks / superman hold
Mt climbers / slow wall facing squats
Kb swings / plank

(20 sec work/10 sec break. alternate the 2 exercises for 10 sets. 5 min for each combo)

B. Mobility – hips, glutes, triceps and wrists (8 min)

C. The Chief (20 min)
3 min Amrap
3 power cleans (135 / 95)
6 pushups
9 squats
Rest 1 min
Repeat for a total of 5 cycles
(Record reps each cycle)

4.28.15

A. 3 rounds for skill:
3 min Double under practice
1 min Handstand walk practice
**partner up if needed-to hold feet.  Be safe – do a few walks up to the wall if you’re still starting out.

B. 5-5-3-3
Sots press
**this will be light weight. Stay low in the OH squat

C. 18 min Amrap
6 bar rollouts (flat body!)
12 Lunges w Bar on back (115/75)
18 lateral jumps over bar
12 floor sweeps
6 bent over row

***have 1 bar set with a weight that you can use for all the above
***lunges done in place. Step back to start the lunge.

4.27.15

A. Front squats :
5@70%
4@80%
3@85%-90%
2@95%
Then 2 attempts at 1rm

B. Then, scale to 80%
10 minute EOMOM
Even min: 3 front squats
Odd min: max strict pull-ups in 30 seconds
**scaled – if you can’t do a pull-ups, hold chin above bar for as long as you can then slowly lower body down. 30 sec max.
**keep the middle of the rig open for pull-ups and do squats on the perimeter
C. Wod
1,000 m row
50 alternating Db snatches (70/40)
40 sit-ups
30 dips
20 pull-ups
10 handstand pushups

4.26.15

A. Warmup / mobility

B. Power cleans
Work on technique first.  As a class go through the 3 positions with a bar (or light weight). Together move from ground, to above knees, to the hip pocket, then triple extension into the catch. Complete 3 sets of 3 as a class.
Then spend the next 10 minutes finding a 1 rm power clean.

C. 18-15-12-9-6-3 (20 min cap)
DL (225/155)
Burpees

4.25.15

A. 3×5 Back squats w a pause

B. Sassy Sixty: a Partner wod
60 air squats
15 partner sit-ups
60 box jumps
15 partner sit-ups
60 dl (115/75)
15 partner sit-ups
60 power cleans (115/75)
15 partner sit-ups
60 pull-ups
15 partner sit-ups
60 pushups
15 partner sit-ups

4.26.15

Strength:
Push Press 6×3.
*Goal is to increase weight each set
*After 6th set do max reps @ 50% of 3Rm
WOD: Partner WOD
Partner A – 100m Farm
er Carry
*Guys use 30# DB’s, Girls use 20# DB’s
Partner B – Dumbell Hang Squat Clean Thrusters
*Guys use 35# Dumbells, Girls use 25# Dumbells
*Each TEAM

4.24.15

A. Warmup (not for time!!)
2 rounds
400 m run (or row)
40 seconds double under practice
6 inch worms with push-up
20 air squats

B. Mobility
Hips and quads
Shoulders and triceps

C. Spend 8 minutes working on thrusters. Build to a 1RM!
**Must be below parallel and full extension.

D. Wod
15 min Amrap
200 m run (or row)
5 shoulder to OH (135/95)
10 front squats (135/95)
20 double unders

4.23.15

A. 5 rounds
Bench Press – do a set of 5, rest 10 seconds then do 3 more. Work up to a heavy but doable set

B. For Time (running clock)
{time cap if necessary for the class}
3 rounds of:
18 Kb step ups (1.5 pood/1 pood)
18 V-ups
Then 3 rounds of
18 Figure 8 Kb lunges
18 Kb swings
Then 3 rounds of
18 Kb Push press
     (1 arm at a time. 9 reps each arm)
18 Kb Russian twists

4.22.15

A. Skill: squat snatch
15 min to work on technique and build to a heavy set

B. 7 min EMOM
3 OHS at heavy set
(snatch from ground unless heavy and elite)

C. The wod
8 min Amrap
6 HSPU
12 box jumps

Rest 2 min

6 min amrap
3 dips
6 burpee box overs

4.21.15

A. 3 rounds
400 m Row
100m Bear crawl
30 Lunge jumps

B. For time
50 double under buy in
40 Pistol squats
20 pull-ups
30 Hang cleans (115/75)
20 pull-ups
20 SDLHP (115/75)
20 pull-ups
10 Thrusters (115/75)
20 pull-ups
50 double under buy out