Week of 3/31 – 4/6

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The Goals board is finished! There are enough brackets for 102 members to write up an “in the gym goal” and an “outside the gym” goal. If we need more spaces (and we hope we do) we’ll make more. Time to think what you want to do and be accountable to everyone else.  Maybe your goal isn’t the final huge one your striving for but a more attainable one along the path.  We also added a few motivation slogans to the walls to remind you that challenging yourself is always the right choice when you come to class. Hopefully you will enjoy them and they have some impact on you either when you are in the middle of the WOD or maybe before hand when you are choosing options to scale with. Anyway, check out the WODs for the week. Lots of Max Rep elements for you to test yourself on. Remember every time you push yourself to an uncomfortable place, you are increasing your mental and physical fitness, every time you coast or casually decide “that’s enough”…you are at best maintaining or perhaps even lowering your standards and regressing. Think about that this week as you are pushing to failure cause like the slogan says “if you aint bailin, you aint whalin. See you in the gym.

 

Max Effort Monday 3/31

WOD Foundational & MOD

20 Mins to 1RM Back Squat

then

Mike “Dork” Kennedy
33 BACK SQUATS  225/115#
15 BURPEES
33 DEADLIFTS 225/115#
15 BURPEES
33 KB SWINGS 70/53#
15 BURPEES

In Honor of CF Coach, Veteran and Firefighter Michael Kennedy who passed away battling a 9 alarm fire in Boston last week.

*Because we will need the rack for this workout  and maybe spotters we will run heats with a set weight. Pick the weight that puts you in around 70% of your 1RM Back Squat

RX = 225/115#
Option 1 = 185/95#
Option 2 = 155/85#
Option 3 = 135/65#

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Tuesday 4/01

WOD & Foundational

“Double Murph”

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 2/02

WOD

Seated KB Strict Press
6 x Max Reps/ 90 Seconds Rest between

Deadhang Pull-ups
6 x Max Reps/ 90 Seconds Rest between

then

Amrap 6 mins
3 Muscle -Ups
10 Clean & Jerks 135/95#

Foundational
Amrap 6 mins

5 Pull-ups
10 Ground to Overhead Sandbag

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 4/03

WOD & Foundational

20 min Amrap of
400 M Run
Max Consecutive Pull-ups
400 M Run
Max Consecutive Front Squat 95/65#
400 M Run
Max Consecutive Push Press 95/65#
400 M Run
Max Consecutive Overhead Squat 95/65#

Back to the top of the order…your total reps is your score
Mod as needed

then

10 min Airdyne Relay for Max Cals ( 30 second intervals)

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 4/04

WOD & Foundational

6x Max KB Clean & Jerk
90 Seconds rest in between

then

Teams of 2 – 4 Rounds Each
P1: Farmer Carry 200M
P2: Max Reps DU’s or NPU Burpee

then

??????

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 4/05

Coaches Choice

Sunday 4/06

8AM = Maybe a field trip or trail run….check the news board later in the week.
10 AM OLY Class = Oly Total Sum of 1RM Clean & Jerk and 1RM Snatch

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