Aug 25 2014
monday Tuesday Wednesday: strength/Olympic lifting
thursday Friday : endurance
saturday: team wod
0-10 minutes: warm up
10-20 min: strength/Olympic lift:
30 min max for wod
7 min amrap:
clean and jerk
toes to bar
chidcare schedule: mwf 9,4. Please bring your children at these times if you need Childcare.
Choose strength lifts or 1 Olympic lift to focus on for the next month
Everyday you will do work on these lifts.
Wide grip dead lift
For example: I want to work on my squat clean
Monday : deadlifts 5x5
Tuesday : front squats 5x5
Wednesday : hang squat clean 10 min emom 2 reps
Thursday : rest or deadlifts 3x3
Friday : front squats 3x3
Monday :hang squat clean 2 x 10 min emom
I will program the reps you choose the movement
FITNESS CHALLENGE rules of engagement:
Final body fat test will determine winner:
winner will receive -" supple leopard" and $100 gift card to rogueitness
1. Must know starting bf%
2. must accumulate 40 points to be considered for final weigh in
3. Achieve points by one of the following: push/pull sled body weight 200ft, 5 min plank, 400 m farmer carry 53/35, 40 m handstand walk (free or on wall) , 30 tireflips
- each activity is 1 point
4. Eating will not be determined by me. You have the choice. Ask me if you need some pointers.
5. Must perform "Fran" 2x. You must have a counter.