E.J. Week 8

Monday 2/29/16
If knees are feeling beat up perform for option 2 today

A.
10 Min Airdyne Session-@80% effort

B.
3X10 Powell Raise (Lying side raise)
3X10 YTW Drill

C.
High Hang power snatch+Mid thigh power snatch
10 sets, Keep weight light.

D.
10 Min EMOM
Alternate between
Russian swings w/70lb X15-20
And
Hollow hold X:30

Option 2 
25min Airdyne @ recovery pace.+20 Min Mobility

Tuesday
A.
For time
27 Calorie Row
30 Double unders
21 Calorie Row
30 Double unders
15 Calorie Row
30 Double unders
9 Calorie Row
30 Double unders

B.
6 Min AMRAP
60M Farmers walk 53’s
15 Cal Airdyne

C.
Beat swings
3-5 sets of 10 Reps-Just work on loading that shoulder in a dynamic movement

Wednesday
A.
Front squat 10 min of practice-If it feels great work on a 5X5 @ no more then 65% previous 1RM

B.
Every 4 min for 16 min (4 sets)
20 Calorie Airdyne
10 Hang power clean 75-95lbs

C.
PVC pipe Arm bar. 5X:30 Hold on one side of the PVC pipe

D.
If your shoulder is feeling good-Barbell Split jerk practice 10 min

Friday
16.2

General Fitness Monday 2/29/16

Prep Work
3 min of Row/Run/Airdyne
2X30 Table top stretch
2X30 Couch stretch
2X10 Walking high kicks

WOD
A.
Back squat
5-5-5-5-5
*Depending on how you feel the final 5 reps should not be a maximal effort. Keep the weight moving quick.

B.
6 Min EMOM
3 Touch ‘n Go Power clean
*Weight is up to you

C.
7 Min AMRAP
10 Wall ball shots 20/14
10 American swings 70/53

Cool Down
Mobility
Post results

General Fitness 2/26/16

Prep Work
500M Row
3 Rounds
10 PVC OHS+FWD Lunge (Squat+Lunge Right+Lunge Left)
10 Beat swings

WOD
A.

RX’d

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

B.
1K row no lay back

Cool Down
Mobility
Post results

General fitness Tuesday 2/23/16

Prep work 

2rds of

50′ burpee broad jump

50′ inchworm push up 

3 min single skip jump rope 
Wod

A. 

Partner row

27-21-15-9 calorie

While partner rows you rest, each partner rows all 4 sets
B. 

7 min amrap 

30 double unders 

10 American swings 62/44

10 box jumps 24/20

10 sumo deadlift high pull (same weight as American swing)

5 pull ups
Cool down

Mobility

Post results