General Fitness Tuesday 4/19/16

Prep Work

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

3 min jump rope practice

WOD
A.
3 Sets of
400M Run @ 90% effort
right into
800M Run @ 80% effort
Rest 2 min
18 min Cap (complete as many sets of the run as possible in the cap)

B.
Level 1
Death by Pull up
20 min Cap

Level 2
Death by strict pull up-Once you fail a set you will start the next set where you failed but using a kip.
20Min Cap

C.
Optional-Complete in a separate training session
For time
20 Wall ball shots or pistols
1K Row
25 Double unders
750 Row
50 Double unders
500 Row
75 Double unders
250 row
100 Double unders
20 Wall ball shots or pistols

Cool Down

Mobility
Post results

General Fitness Monday 4/18/16

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

WOD
A.
Back squat
Build up to a tough 5 rep
15 min cap

B.
Front Rack KB Lunges
3X10
*Make sure you maintain a good upright position for each step

C.
For time
18-15-12-9
Russian swings 70/53
Push ups
*Sprint this, with good form of course.

Cool Down
Mobility
Post results

General Fitness Saturday 4/16/16

Prep Work
Team stretch

WOD
A.
Isabel
30 Snatches at 135/95 for time

B.
4X100′ Bottom up KB Walk Every 25′ Perform 5 Strict press
4X:30 Hollow hold

C.
Max double unders 3 attempts

Cool Down
Mobility
Post results

General Fitness Friday 4/15/16

Prep Work
500M Row
2X6 Drinking birds
2X6 leg pumps
2X10 American swings 44/26

WOD
A.
3X10 Deadlift
For this today take a split second at the bottom of each rep and reset

B.
4 rounds
400M Run @ 75% effort
15 TTB
20 Wall balls
Rest 1-2min between rounds, pace out the run but move fast on the rest

C.
Optional
10 Rope climbs for time

Cool Down
mobility
post results

General fitness Thursday 4/14/16

Prep work

Mobility 
Wod

4X5 min row @ 60% effort

Rest 3 min 
Cool down

Mobility

Post results

General Fitness Wednesday 4/13/16

Prep Work
2X50′
Bear crawl
Broad jump
Inchworm push up
Crab walk

WOD
A.
Power clean+Front squat+Split jerkX2
15 min to establish a heavy complex

B.
5 Min Cap
Max American swings 53/35+500M Row

Your score will be total points, the lower the better.
Each rep on the American swings will result in 1 second less on your row time. For example
If I got 50 Reps on the American swing and finished my row in 2:00 within the 5 min cap
2:00=120 pts. -50=70 pts.

If you go for more reps make sure that you allow yourself enough time to finish the row. If you are unable to finish the row you do not get a score.

Cool Down
Mobility
post results

General Fitness Tuesday 4/12/16

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

3 min jump rope practice

WOD
A.
Run 1 Mile
Rest 10 Min
Run 1 Mile
*If needed cut down on each running set.
Try and make your second time faster then your first (Don’t sandbag your first)

B.
5Min AMRAP
5 Strict pull ups
5 Strict HSPU/Push ups
Pace this out correctly so you can keep moving the entire time

Cool Down
Mobility
Post results

General Fitness Monday 4/11/16

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

WOD
A.
Back squat
5X4
*Add weight each set

B.
Front rack reverse lunge
4X3 each side Pick a moderate weight and keep it the same for all 4 sets.

C.
12-9-6
Power clean 115/75
Burpees
* This is meant to be performed at an all out effort, do not pace it out

Cool Down
Mobility
Post results

General Fitness Saturday 4/9/16

Prep Work
Team stretch

WOD
Partner Double Grace
60 Clean and jerks for time
185/135

10 min time cap

Each partner max effort American swings 70/53

Cool Down
Mobility
Post results

General fitness Friday 4/8/16

Prep work

5 min jog

2 min single skip jump rope

2X6 drinking birds

2X6 leg pumps 
Wod

A. 

4 rounds for individual times

200m sprint

10 alternating dumbbell snatches (heavy)

Rest 2-3 min 

After finishing your last round start right away on portion B 
B. 

10 min to establish a heavy complex

Snatch grip deadlift+hang power snatch+hang snatch+ohs 
Cool down

Mobility

Post results