Week of 3/27 – 4/2

Cool action shot of last weeks Complex & Carry workout.

Gym News: Just an FYI there will be NO Wednesday 6:45PM class again this week. We are hosting the GHS Girls Lacrosse Team for a Team Building climbing session. Sorry for the inconvenience.


Monday 3/27

Performance
“Wittman”
7 Rounds for time of:
15 KB Swing 53/35# (OH)
15 Power Clean 95/65#
15 Box Jumps 24/20in

*In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana who was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

General Fitness
AMRAP 15 mins
15 Russian Swings
15 Step-ups > Goblet Step ups
15 Cal Row

Core Work
3-5 Rounds NFT
Max Rep With Good Form
Barbell Rollouts or GHD Sit-ups


Tuesday 3/28

Performance
30 Muscle-ups for time (10 min Cap)

General Fitness
10 Min Density Set (No Bands) 

  • Strict Pull-ups or Ring Rows
  • Ring Dips or Ring Push-ups

*You must match a pulling movement with a pushing movement rep for rep. So if you do 5 pull-ups you must do 5 ring dips before pull-ups again. You can go as little as 1/1 rep but no bands allowed.

then

10 Min Shuttle Run Relay with a Partner (3 Reps to 3rd Pole)


Wednesday 3/29

Performance & General Fitness
AMRAP 20 Mins w/ Partner
200M Run or Row
30 Double Unders or DNSU
10 Burpees

*Alternate efforts with a Partner in an “I go, you go” format meaning P1 does 200m Run then P2 does the same then P1 does 30 DU’s and P2 does the same. Goal is to keep intensity high for interval and recover for the next exercise. 

Post WOD Challenge…. Solo or w/ Partner
Flat Loop Rack Carry (AHASP)


Thursday 3/30

Performance & General Fitness
40 Min Dice Roll With Partner
1. 100 Slosh Pipe Strict Press -Pacer: 1 Lap Heavy Gimme
2. 200 Sit-ups -Pacer: 1 Lap Sandbag Drag
3. 70 KB Headcounters -Pacer: 10 Cal Ski
4. 100 Cal Row -Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop -Pacer: OH Carry
6. 60 Tire Flips -Pacer: 15 KB Swings
7. 100 Sandbag Step-ups -Pacer: 15 Slamballs
8. Player’s Choice

Today is an extended effort! Use the die to roll your objective. Complete that objective with your partner and roll again. MOD elements with the intention of constant movement. Pace should be brisk but not AFAP. You will be working for the full 40 mins so stay under your threshold and move through it. If you re-roll something you have already done, roll again till you get a new objective.


Friday 3/31

Performance
18 Mins to a 1RM Deadlift

General Fitness
6 Rounds
Min 1: 5 Deadlifts (Ascending #)
Min 2: Max Tuck or Support Hold
Min 3: Rest

then

12/200M Double Under
AMRAP 12 Mins
200M Run
Max Consecutive Double Unders

*If no Double Unders Pick from one of the following time trials

  • 2K Row or Ski
  • Double Hill Loop
  • 10 Min Airdyne Test (Max Cals in 10 mins)

Saturday 4/1

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.


Sunday 4/2

Performance & General Fitness
2 Rounds with a Partner (1 Works/ 1 Rests)
4 Mins Max Cal Row
4 Mins Max Slamball Over Shoulder to Burpee
4 Mins Max Russian Swings
4 Mins Max DB Thrusters

*Partition Work as you and your partner see fit


Movement WOD for the Week

30-60  Mins @60%
3-5 Min Row/ Ride/ Run or DU Practice
5-4-3-2-1
Light Wallball
Push-ups
Ring Rows
1 Twisting Spiderman Stretch R/L

Remember: This workout is designed to be an active recovery day. If you’re not feeling your best or have residual soreness from a previous workout…this is a great option to get the blood flowing and maintain a positive attendance routine.  The Movement WOD is meant be completed at a moderate (conversational) pace and is open to interpretation with movement selection.

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