General Fitness

Monday

Prep Work
400M Run
2X:30 Table top stretch-Find some tight spots
2X:30 Soleus stretch

WOD
A.
Back squat
3-3-3-3
Get heavy

B.
“Helen”
3 rounds for time
400M Run
21 KB Swings 53/35
12 Pull ups

C.
3-5 min Cool down
5 min Mobility Work

Tuesday
Prep Work
1:00 Row Easy
1:00 Row Moderate
1:00 Row Fast
2X:30 Goblet squat and hold
2X3 Burpee high jumps

WOD
A.
5 Rounds for quality
20 Air squats
20 Burpees
200M Row

B.
1K Row cool down
10 Min Mobility

Wednesday
Prep Work
3 min Shuttle run
1:00 Pigeon stretch
2X15 Russian swings
2X10 Goblet squats

WOD
A.
Thruster
starting wherever you want
10 Min EMOM
Add 5-10lbs each min
*Partner up for this, use a rack.
(IF YOU FAIL A REP STRIP WEIGHT BACK DOWN TO A MAX OF 135/95 BEFORE PICKING UP OFF GROUND)

B.
3 rounds for quality
8 225/155 deadlift
16 wall ball shots
32 double unders

C.
800M Cool down jog

Thursday
Rest day/Make up day

Friday
Prep Work
3 min AMRAP
50′ Bear crawl
50′ Walking lunge

2 rounds
15-65lbs
3 rounds
10 DL
10 HPC
10 PJ
Nice and easy through the just focus on perfect positioning

A.
Establish a current 1 RM PC
10 min Cap to build
Rest 3 min then

B.
@ 90% of 1RM PC
Max reps in 5 min
*Want to see where you are at for your capacity-This should be a tough effort but not failing multiple reps

C.
3 rounds for time
20 Burpees
20 Ring push ups/Push ups

Saturday
Team stretch

A.
Team WOD
Teams of 2-3 people
Max reps wall ball shots 5 min
Max Double unders
Max Pull ups
*Have to rotate a partner every :30 Not before not after

B.
1 mile cool down jog

General Fitness Friday 17.5

Prep Work
3 min Shuttle run
2 rounds of
15 singes
5 wall balls

2-3 min mobility work
Warm up movements

WOD
A.
10 Rounds for time
9 Thrusters 95/65
35 Double unders
40:00 Time cap

B.
2K Row at cool down pace

Saturday
Prep Work
Team stretch

WOD
A.
Close grip bench press
Build to a heavy 3 rep in 15 min
Have some fun with this but be smart and have a spotter.

B.
Establish max set of strict pull ups or ring rows

C.
10 min Mobility work of your choice

General Fitness Tuesday 3/21/17

Prep Work
500M Row
2 rds
10 Barbell push press
5 Burpees to a 6″ target
3 Inch worm push ups
Warm up movements

WOD
A.
10 Min AMRAP
1K Row
50 Shoulder to ovhd 45/35
40 Burpees
30 Box jump (step down) 24/20
20 Burpee pull ups
10 Wall walks

Rest 5 min

10 Min AMRAP
Repeat
*Goal is to get the same score

B.
2 sets of 1-2:00 each side
Banded pec stretch
Prayer stretch
Calf stretch

General Fitness Monday 3/20/17

Monday
Prep Work
3 min shuttle run
2X:30 elbow to wall tricep stretch
2X10 Barbell front squats

WOD
A.
Back squat
5-4-3-2-1
*10:00 Cap, All weights should be clean+good squats

B.
For time @50/35’s
30-20-10
Dumbbell thrusters
90-60-30
Double unders
*Alternate back and forth between exercises, Approach at 85% effort.

C.
3 rounds cool down
1 min bike
20 Reverse toe touches
1:00 Sampson stretch each side

General fitness Friday+sat

Friday
Prep work

2 rounds of
50′ Walking lunges
50′ Walking high kicks
10 Russian swings 53/35
Warm up movements

WOD
A.
17.4
13 Min AMRAP
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

-OR-

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

B.
5 min cool down on bike or rower

C.
50′ Inchworm-no push up
2:00 Couch stretch each side
1:00 Pretzel stretch each side

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 2-3
20 min CAP
Run 1 mile while carrying 20/14lb wall ball+ 45/35lb plate
in remaining time of the 20 min
AMRAP Cindy (One partner goes at a time for a full round)
5 pull ups
10 push ups
15 air squats

B.
5 min cool down on bike

General Fitness M-Th

Monday
Prep Work
3 min shuttle run
2X:30 elbow to wall tricep stretch
2X10 Barbell front squats

WOD
A.
Clean and jerk
5X3 Touch n go reps
15 min cap
*Use this time to practice overall efficiency+build to a tough complex

B.
3 rounds for time
15/12 Calorie Row
30 Double unders
15 American swings 70/53

C.
3 rounds cool down
1 min bike
20 Reverse toe touches
1:00 Sampson stretch each side


Tuesday

Prep work
3 rounds
50′ Bear crawl
50′ Broad jump
:15 dead hang from bar

WOD
A.
18 min AMRAP
Buy in with 30 Dumbbell thrusters then

5 Wall walks or 50′ Bear crawl
20 air squats
100 Singles

B.
3X8-12 Bottoms up KB press
3X30 Hollow hold

Wednesday
Prep work
3 Rounds of
50′ walking lunge
10 wall ball shots
15 reverse toe touches

WOD
A.
5X500M Row
2:30 Rest
Goal is to hit the same exact pace each set

B.
Skill work
-False grip holds
3X:30-:45 hold

-Dip lockout
3X:30-:45

C.
5 min cool down

Thursday

A.
10 min warm up of your choice

B.
18 sets of :30 on :30 off Airdyne

C.
10 min mobility