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Thursday 4.6.17Wednesday 4.5.17Tuesday 4.4.17Monday 4.2.17

Thursday 4.6.17

WARM UP

4 min bike or 4 min row or 400m jog - then, 3 rds 10 air squats then, down and back monster walks w band,

SKILL WORK

snatch - burgener skills, snatch balance, squat snatch balance then 5x1

METCON

WcG W Annie's Influence
50DU, 25 weighted sit-ups 45/25, 5x SQ Snatch 95/55 or (1 Psnatch + 1ohsq) 200m run -
40DU, 20 weighted sit-ups 45/25, 4x SQ Snatch 105/60 or (1 Psnatch + 1ohsq) 200m run -
30DU, 15 weighted sit-ups 45/25, 3x SQ Snatch 115/65 or (1 Psnatch + 1ohsq) 200m run -
20DU, 10 weighted sit-ups 45/25, 2x SQ Snatch 125/70 or (1 Psnatch + 1ohsq) 200m run -
10DU, 5 weighted sit-ups 45/25, 1x SQ Snatch 135/75 or (1 Psnatch + 1ohsq) 200m run -

WARMUP

3rds - 15 bridges, 15 v sit ups, 15 scissors

Wednesday 4.5.17

WARM UP

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

SKILL WORK

Seated Back Squat
seated back squat from rack - use bench as seat. 3rds x 5reps at a moderate weight - alternate with seated box jumps

CHIPPER

Partner chipper - for time - 200m run (together), spilt evenly - 100 pull ups, 200m run 100 hrpu, 200m run 100 air squat, 200m run 100 box jumps 200m run

FINISHER

roll out leg, stretch with bands

Tuesday 4.4.17

WARM UP

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

STRENGTH / SKILL

CLEANS
12 Minutes:
6 min of 1 HPC + 1 HSC then, 6min of 1PC + 1SC
[6 min of work for each section increasing weight from light to heavy]

BENCHMARK

DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
155/105
115/75
95/65
75/45

COOL DOWN

roll out leg, stretch with bands

Monday 4.2.17

WARM UP

jog 400m or bike 4 min or row 1000/800m then - down dog push ups, 5 inch worms/push up, windmills, pvc pass thrus

STRENGTH / SKILL

Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

BENCHMARK

Karen
For Time:
150 Wallball shots (rx 20/14, sc 14/10)
Every time you drop the ball you must do 3 burpees

FINISHER

3rds - 15 bridges, 15 v sit ups, 15 scissors