Week of 4/28 – 5/4


Max Effort Monday 4/28

WOD

2o mins 

1. Back Squats – Start with a 95/65# Barbell. Do a set of 10 Reps.
2. Then do a set of Ring Dips to failure
3. Then ring support hold till failure.

Add 20/10# to the bar & Repeat cycle until you fail to make 10 Consecutive reps on the Back Squat. Add weight intuitively based on ability and how you are feeling. There are NO hard and fast rules.  No more than 20# increments though!

*Modify Ring Dips to the 10 reps fresh rule

then

“Intro WOD”
Amrap 10
10 Wallball 20/14#
10 Box Jumps 24/20
10 Russian Swings 70/44#

Mod as needed to current capacity

then

1 mile run cooldown (hill to flat) as soon as 1o mins is up

OTG Homework
40 min Intermittent Run/Walk on trails
http://www.outsideonline.com/fitness/bodywork/in-stride/Walk-of-No-Shame.html?utm_source=facebook&utm_medium=social&utm_campaign=facebookpost


Tuesday 4/29

WOD & Foundational

Tabata Intervals 8 x 20 seconds work/ 10 Seconds Rest
Slamballs over the rig
Double Unders
Sit-ups
Farmer Carry (Heavy as shit)

We will do each exercise full through the 8 rounds then 1 min off  between each 4 min block.

Big Boy Helltrack Re-run with Partner (each member must do all 7 intervals)
1st Telephone Pole
2nd Telephone Pole
3rd Telephone Pole
4th Telephone Pole
3rd Telephone Pole
2nd Telephone Pole
1st Telephone Pole

Recovery
Yoga Class @CFCA?


Wednesday 4/30

WOD & Foundational

20 mins for Quality
1.Clean & Jerks – Start with a 95/65# Barbell. Do 5 Reps.
2. Then do 1 Rope climb.

Add Weight to Bar#  & repeat cycle until you fail to Clean & Jerk the weight. When the C & J get Heavy…treat each rep as a single lift. Add weight intuitively based on ability and how you are feeling. No more than 20#’s though!   Foundational from the Hang…then shoulder to overhead.

then

10-9-9-7-6-5-4-3-2-1
Goblet Walking Lunges 53/35# x 2
Burpee Pull-up

OTG Homework
10 Min Push-up/ Leg Lift ladder
1-?  When you fail to make the reps consecutive start back at 1.


Thursday 5/01

WOD  & Foundational

3 rounds per person – Teams of 2
2 mins to complete 5 Tire flips & Row for Max Cals

3 mins off

3 rounds per person – Teams of 2
2 mins to complete 1 Gimme Gimme & Ski for Max Cals

*Sandbag Hold for resting partner 70/40#

then

Penalty for less cals…..will the 1.2% work out?

Recovery/OTG
30 min Roll or Stretch


Friday 5/02

WOD & Foundational

20 Mins for Quality – Alternate between
KB Bench Press Max Reps 53/35#  Adv…use 70#’s
DH Pull-ups at BW for Max Reps

then

1 Mile Time Trial Redux

then

1 mile cooldown

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


Saturday 5/03

Coaches Choice…..

Sunday 5/04

Trail Run 8:30 @CFCA

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