Deadlifts 5X3 touch and go. 15 minutes to find a heavy 3 rep TnG.
WOD:
30,20,10.
Deadlift 155/105
T2B
Post WOD Strength & Conditioning
20 Reps of back squat at body weight. Scale as necessary in order to do 20 reps without dropping the bar.
3X500m row interval rest as needed between sets
or 3X400m run rest as needed between sets
Wod:
25 Minute Amrap
5 Pull ups
10 Push ups
15 K.B. swings 53,35
200 M run
This is the perfect workout to work on your pull ups and push ups. if you struggle with pull ups, maybe try a smaller band if you normally use one, or work on perfecting your kipping or butterfly, take your time, its only 5. If its too easy, try weighted.
For the push ups, try to make them perfect, its not just an upper body movement, engage your core and lower body as well. Keep your body straight and try to get full range of motion. (chest to floor and full extension)
Post wod skill work
handstand walk or hold practice
Jan 1 2018
we will be adding for 8 weeks - 2 programs for strength and aerobic conditioning in addition to normal programming
MWF- 20 backsquats
- start with body weight and if you complete all reps unbroken each week then add 10-20 lbs the next week.
MWF- 3x 500 m row intervals. Rest as needed between each.
MWF- 3x400 m run intervals. Rest as needed between each.
Wod option 1
murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
wod option 2
holleyman
30 rounds
5 wallballs 20/14
3 hspu
1 power clean 225/155
wod option 3
kelly
5 rounds
400 m run
30 box jumps 24/20
30 wallballs 20/14
nutrition will be key so if you need assistance please consult with Misty and team.
Friday dec 29,2017
wod:
5 min: find heaviest 3 rep cluster
rest 1 min
5 min amrap:
burpee over bar
rest 1 min
5 min amrap:
10 kettle bell 53/35
10 box jumps 24/20
rest 1 min
5 min amrap:
400 m run
with remaining time
Muscleups ring or bar
Thursday dec 28,2017
wod:
20 min amrap
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 53/35
60 Sit-ups
70 Burpees
sub push press 135/95
post wod:
5 rounds
1 legless rope climb
2x sled push 180/135
