General Fitness Friday 7/29/16

Prep Work
3 min Run
2X10 Goblet squat
2X5 Clapping push up/Explosive pushup

WOD
A.
10 Min EMOM
8 Front squats (moderate weight)
12 Stiff legged KB Deadlifts AHAP (use 2 bells if needed)

Rest 5 min

B.
10 Min AMRAP
10 Weighted walking lunges AHAP kb’s or db’s
15 Air squats
200M Run

C.
2X1 Min Barbell Quad Smash
2X1 min Prayer stretch

Cool down
Mobility
post results

General Fitnes Wednesday 7/26/16

Prep Work
3 min run/row/airdyne
2X 10 each
Goblet squats
Pass throughs

WOD
A.

Every 2 min for 12 min (6 Sets)
Clean grip DL+High hang clean pull+Above the knee clean pull+Clean from floor+Push jerk

B.
Every 2 min for 10 Min
4 reps, Add weight from last week

C.
3X14 Alternating one legged squats (Using the pull up rig for balance)

D.
10 Inch worm push ups W/:05 hold at the top position-Try and walk those feet in a little bit closer

Cool Down
Mobility
Post results

General Fitness Tuesday+ Wednesday+Th+Fr+Sat+Monday

Tuesday
Prep work

2 sets of 50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

2-5 min of Either Mobility or Easy Row

WOD
A.
Helen
3 rounds for time of
400M Run
21 American swings 53/35
12 Pull ups

B.
3 Sets
1 Min Hollow rock
1 Min Banded Calf smash (1:00R+1:00L)
:30 Beat swings

Cool Down
Mobility
Post results

 

Wednesday
Prep Work

3 min run/row/airdyne
2X 10 each
Goblet squats
Pass throughs

WOD
A.
Every 2 min for 12 min (6 Sets)
Power clean+Hang squat clean+Push jerk+Split jerk
*Build over over the sets

B.
Every 2 min for 10 Min
Strict press
70% of last weeks 3 rep

C.
3X12 Alternating one legged squats (Using the pull up rig for balance)

D.
10 Inch worm push ups W/:05 hold at the top position-Try and walk those feet in a little bit closer

Optional Testing
500M Row Time trial (Best performed on separate training session)

Cool Down
Mobility
Post results

 

Thursday
20 Min Airdyne at conversation pace

 

Friday
Prep Work

3 min Run
2X10 Goblet squat
2X5 Clapping push up/Explosive pushup

WOD
A.
14 min EMOM
Odd min-5 Front squat (Make it heavy- take this from a squat rack and partner up)
Even min- 10 Burpees
Rest 5 min

B.
10 Min AMRAP
10 weighted box step ups 53/35
60M DB KB OVHD Carry
30 sit ups

C.
2X1 Min Barbell Quad Smash
2X1 min Prayer stretch

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Isabel
30 Snatches for time
135/95

B.
400M Plate pinch carry 25’s/15’s

C.
Wrist flexion 3X:30
Wrist extension 3X:30
Both can be done on the ground or wall

Cool Down
Mobility
Post results


Monday

Prep Work
500M Row
2X50′ Inch worm push up
2X3 Burpee High jump

WOD
A.
Tempo Back squat Cluster
3 sets of 4.4
Rest :10 in between the sets of 2, Tempo will be 20X1
15 min time cap

B.
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-under

Or

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

C.
3X:30 Goblet squat and hold-
Using a moderately heavy weight lower into the bottom of the squat with the elbows just inside the knees, resting on the medial side of the vastus medialis. Keeping the feet straight, use your elbows to drive your knees outward increasing the stretch on the adductors.
3X 1 min Banded pec stretch

Cool Down
Mobility
Post results

General Fitness Monday 7/18/16

Prep Work
500M Row
2X50′ Inch worm push up
2X3 Burpee High jump

WOD
A.
Tempo Back squat Cluster
4 sets of 2.2
Rest :10 in between the sets of 2, Tempo will be 31X0
15 min time cap

B.
For time
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees
10 Min cap

C.
3X:30 Goblet squat and hold-
Using a moderately heavy weight lower into the bottom of the squat with the elbows just inside the knees, resting on the medial side of the vastus medialis. Keeping the feet straight, use your elbows to drive your knees outward increasing the stretch on the adductors.
3X 1 min Banded pec stretch

Cool Down

Mobility
Post results