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Active Recovery / Make-up Day

Acitve Recovery – 45-60 Minutes of slow cardio (pick your poison)

Make-up Day – Many of us missed a day this week and this is a great chance to make up that training.

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Activation (3 rounds)
10 Goblet Squats
10 KB swings
5 Pull-ups

WOD:
AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max Bar Facing Burpees in remaining time

Rest 4:00

AMRAP 4:
20 Power Snatches (95/65)
20 OHS (95/65)
Max Bar Facing Burpees in remaining time

Rest 4:00

AMRAP 4:
10 Power Snatches (95/65)
10 OHS (95/65)
Max Bar Facing Burpees in remaining time

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Strength:
-Back Squat: Conduct 5 sets of 5x reps each (@ 80%)
-Power Snatch + Overhead Squat: spend 10 mins working to a 1x rep max

WOD (18 mins total):
Even: 6x Pull-ups
Odd: 6x Dips
Even: 6x HSPU
Odd: 6x Push-up

 

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Dynamic Warm Up

1-2 minutes Superman Holds / Hollow Holds

1-2 minutes Squat Prep 

WOD

500M row

50 pull-ups

500M row

40 Hand Release Push-ups

500M row

30 Front Squats 155/105

500M row

20 ab-mat Sit-ups

Cool down

Foam Roll Lats/IT Band/Quads/Hamstrings

Stretch Pigeon Pose/Child’s Pose

 

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Dynamic Warm Up

3-5 Minutes of Squat Prep

Barbell Complex

Strength

Power Clean + Front Squat

60% x2+3

65% x2+3

70% x2+3

75% x2+3

Clean Pull

85% x5

90% x5

Back Squat

60% x4

65% x4

70% x4

75% x4

80% x4 (3 sets)

 Cool down

2-3 minutes per side of Pigeon Pose, Couch Stretch and whatever else needs it