General Fitness

Monday
Prep work
500m Row/100M Bike/ 400M Run
3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Back squat
6X4 All at 75-80%
rest 2 min between sets

B.
5 rounds for time
10 Alternating jumping lunges
15 pull ups
5 OHS 115/75
10 min time cap

C.
400M cool down jog
1 min pigeon stretch each side
1 min pancake stretch

Tuesday
Prep work
3 min row
(1 min slow, 1 min moderate, 1 min fast)
2X:30 KB soleus stretch

WOD
A.
Jackie @ and easy pace
1000M Row
50 barbell thrusters 45lb
30 pull ups
*If attempting this version, pace everything out. (Rest with bar on back, dont drop)

OR

2 rounds at an easy effort
400M Row
20 Barbell thrusters 45
10 pull ups
*Pick the version that you are more likely to go unbroken on.

B.
3X8 Dumbell row (each side) Heavy
Rest 1 min
3X10 Walking weighted lunges (total steps)Heavy
Rest 1 min

C.
500m row cool down
2X20 reverse toe touch
2X1:00 calf stretch

 

Wednesday
Prep work
500 m row

2 Rds
10 Deadlift
10 Hang power clean
10 Push jerk/2nd round 10 split jerk

WOD
A.
Every 2 min for 12 min
1 Halting clean+Clean+Split jerk
*For this you will pull the bar to your knee and hold for :02 then proceed to clean the rep and reset, clean and jerk.

B.
10 min EMOM
ODD Min-3 Deadlifts 275/205
Even Min-8 Alternating weighted step ups 20/24″ 53/35lb (1KB only)

C.
3-5 min Walk/bike
1 min pretzel stretch each side
1 min sampson stretch each side

Thursday
Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep work
3 min amrap
10 wall ball shots
10 Russian swings
5 push ups

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

WOD
A.
Barbell strict press
5,5,5+ @ 75-80% of 1RM
*The last set is a max effort set, capped at 15 reps

B.
For time
3-6 sets of
400M Run+5 burpees
(Goal is to hit the same pace as last week on the intervals)
Rest 2 min

C.
3-5 min row/bike/walk
1:00 Calf stretch each side

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
12 min AMRAP
10 HSPU/KB Push press
15 Front squats 95/65
Must alternate each round

B.
3X:30 Superman Hold
3X:30 LHang

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