General Fitness Saturday 4/30/16

Prep Work
Team stretch

WOD
Team workout
10 min AMRAP
50′ OVHD plate lunge both partners  (1 person working at a time)
10 Wall balls (switch as often as needed)
*Each round the wall balls go up by 5 reps

At 10Min in you will both perform a 400M run
From 10-20 you will perform
AMRAP
60M Farmers carry 53/35 (1 person working at a time)
10 Toes to bar (with as often as needed)
*Each round the ttb go up by 5 reps

Cool Down
Mobility
Post results

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General Fitness Friday 4/29/16

Prep Work

5 min Run/Row/Airdyne

2 min single skip jump rope

2X6 drinking birds

2X6 leg pumps

WOD
A.
3X10 Dead Lift
+5-10lbs from last week on each set. These should be manageable weights. Reset between each rep

B.
4 Rounds For time
10 Alternating Dumbbell snatch (AHAP)
60M Sprint
(2012 Regional workout)

C.
3X:30 Hollow hold
3X:30 Side planks
3X10 Reverse snow angels (Just hand movement face down)

Cool Down
Mobility
Post results

General Fitness Tuesday 4/26/16

Prep Work

2X50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

3 min jump rope practice

WOD
A.
2 sets or 18 min
400M Run @70%
rest 1 min
400M Run @80%
rest 1 min
400M Run @90%Effort
rest 1 min
400M Run All out
rest one min
repeat…

B.
Goal is to hit the same score
5 min Amrap Cindy
Rest 3 min
5 min Amrap Cindy

C.
Optional-Seperate session
12 min running clock
4 min max calorie row
4 min max wall ball shot
4 min max calorie row

Cool Down
Mobility
post results

General Fitness Monday 4/25/16

Prep Work
3 min row/run/airdyne
2×30
Table top stretch
Couch stretch
Soleus stretch

WOD
A.
Back squat
10 min to build to a tough triple

B.
KB Front rack lunges
3X12 Same weight as last week

C.
15-12-9
Power clean
Burpees
rest 10 Min
repeat
Goal is to get the fastest possible time for both sets, make sure you stick to the 10 min rest in between. We will test this in the future.

Cool Down
Mobility
Post results