Week of 4/14 – 4/20….Brah

Screen Shot 2014-04-05 at 2.23.43 PM
If your not afraid to get back on the machine…your not doing it right. Intervals should leave you only looking for a place to rest your head or sit down once you finish as you are very much in the moment and only concerned with the most immediate need. Here Travis and Raph went all in on the ski.

Max Effort Monday 4/14

WOD

12 Mins to 1RM Strict Press

Foundational Ascending sets of 7-10 reps

then

WallBall Tip Tutorial

then

“Wallball Nicole”

Amrap 20 Mins
400 M Run
Max Consecutive Rep Wallball until failure 20/14# 10 ft wood /9ft

Foundational & MOD  20+ Reps “fresh” rule

Compare to Oct 7th 2013.

then

3 flat loop cool down  or 10 min quad/ inner thigh roll-  Trust us don’t just get in the car!

Recovery/OTG
40-60 min Get outside and be active! 70-ish degrees no seriously if you do this WOD plan to shake the legs out after…


Tuesday 4/15 Tax Day!

WOD & Foundational

KB  “Annie”
50-40-30-20-10
Russian Swings 53/35#
Double Unders or (NPU Burpee cut in Half)

10  min Cap 

5 min Recovery

then

4 Round for time
15 Pullups
15 Pushups
15 Situps

10 min Cap

Recovery/OTG
Yoga Class or 20 Min Stretch


Wednesday 4/16

WOD

25 Mins for Quality

3 TGU (per side as heavy as possible to do 3 reps consecutive)
6 Weighted DH Pull-up (as heavy/hard as possible to do 6 reps consecutive)

Alternate between the two movements and rest liberally as needed.

Foundational
Ascending with both movements

then

Hill to Flat Loop for Time:  This is our version of a  “Mile Time Trial”
If you can’t Run… 2k Row, Ski or 10 Min AD will suffice

Recovery/OTG
40-60 min Get outside and be active!


Thursday 4/17

WOD & Foundational

We’ll See?

Recovery/OTG
40-60 min Get outside and be active!


Friday 4/18

WOD & Foundational

6x Max Rep Double KB Front Squat 2 mins recovery between sets.
*Heavy even if you can’t swing clean them…have a buddy help you into rack position.

Amrap 12 Mins
200 M Run
Max Rep Muscle Ups

*Mod to 10 Burpee Pull-ups

Challenge
Max Plank Hold

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


Saturday 4/19

Burpee Dodgeball…..Please show up!

Sunday 4/20

8AM = Maybe a field trip or trail run….check the news board later in the week.
10 AM OLY Class = Oly Total

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s