Monday, April 10, 2017
Warmup (10 min): Coach’s Choice–Outdoors if poss
Skill Work (10 min): 3-5 rounds of
2-5 pullups or negatives
10 db rows
*Level 1 no more than 5 total negatives
Strength (25 min): 3-5 rounds of
Squat 40, 50, 60, 70, 70% x 8-12 reps
7-12 ring rows *Rx Plus kip swings or pullups
10-15 situps
Conditioning (15 min): 30-20-10
KB Swings *Rx Plus overhead swings
One-arm DB Snatch (# reps/side)
Pushups *Rx Plus burpees

Wednesday, April 12, 2017
Warmup (10 min): Shoulder Shocker
Soft Tissue Work (5 min): Roll out upper back
Strength/Press Focus (20 min): Press/Push/Bench
*Use most recent max
50, 65, 75, 80, 85% x 5
Between Sets: Plank 30-45 seconds
*Rx Plus airdyne sprints
Tabata (15 min): Score is total reps
8 rounds tabata air squats
*Level 1 4 rounds, Rx plus hold bottom pos during rest
8 rounds tabata situps
*Level 1 4 rounds, Rx plus touch butterflied feet
Cashout: 800m run

Friday, April 14, 2017
Warmup (15 min): Teach and practice BB or DB complex
Deadlift, Row, Hang Clean, Push Press, Front/Back Squat, Goodmorning
Power/Endurance (45 min): 5-7 Rounds of
8-12 rep bb or db complex
Push the Frigging Prowler
*Level 1 3-4 rounds, Rx: 95/65 on bar, Rx Plus: 135/95